As you inhale, elongate through your torso and extend your arms up, then out. Next, straighten your legs, then tuck your tailbone in as you engage your thigh muscles. Ground your feet, making sure to press all four corners down into the ground. Stand with feet together and arms at your side. It is through this pose that one finds the proper alignment and stability for additional advanced poses. It massages the abdominal and pelvic organs and tones the shoulders, stretching the shoulder blades.Ĭonsidered as the mother of all yoga poses, the mountain pose only looks easy but this pose is the foundation for many other positions that require awareness and balance. The one-legged forward bend is a foundational yoga pose that stretches the lower back. Breathing in, coming up and breathing out, bring your arms down to your sides. Breathing out, bend forward from your hip joints leading with your chin, keeping the spine straight. Twist slightly to the right from your waist. Breathing in, raise both arms above your head and stretch up. Sit comfortably with your legs stretched out straight in front of you, keeping your spine erect.īend your left knee and place your left foot against your right thigh, keeping your left knee on the floor. The pose gets its name from the Sanskrit words janu, meaning knee, sirsa, meaning head, and asana, meaning pose. The pose provides a full-body stretch and provides a mild spinal twist. This is an excellent pose for practitioners of all levels. One-legged forward bend ( Janu Shirasana ) The bound angle pose also helps relieve menstrual discomfort.ĥ. This seated pose improves bowel movements and flexibility in the groin and hip region. Fold your knees and bring your feet closer to your pelvis with the soles touching each other. Sit comfortably with your legs stretched in front of you. This pose is popularly known as Butterfly Pose due to the movement of the legs, which gives the appearance of a butterfly flapping its wings. Benefits:ĭownward facing dog calms the nervous system, works on overall flexibility, decompresses the spine, tones the arms, sculpts the legs, and opens the shoulders. If you notice your lower back rounding, try bending your knees to help lengthen your back. Keep your head down between your upper arms and in line with them, not hanging down. Push the top of your thighs back and stretch your heels down toward the floor. Exhale as you lift your knees off the ground and lift your buttocks and hips toward the ceiling. Place your knees on the ground directly under your hips. Start by placing both hands on the mat in front of you, palms down your hands should be slightly in front of your shoulders. In the downward facing dog pose, your body forms an inverted V-shape. One of the most recognizable and popular poses of the bunch with lots of strength building benefits. Downward facing pose ( Adho Mukha Svanasana ) The child’s pose stretches each hip, thigh, and leg muscle.ģ. This easy yoga pose allays constipation and soothes the nervous system. Breathe and relax for as long as you need to. Place your arms along your sides, palms down, or you can support your head by folding your arms under your forehead. Lower your shoulders and head to the floor. How to:įrom cat-cow pose, simply lower your butt to your heels as you bring your chest toward the floor over your knees. It is a great place to take a breather during class if you need one. In addition, the cat-cow pose relaxes the mind.Ĭonsider this pose as your reset moment. It makes the spine flexible and strengthens knee, wrist, and shoulder joints. This beginner yoga pose improves digestion. As you exhale, lower your back down all the way to a scoop shape as you lift your head, and tilt it back.

Inhale and round your back, arching it up as you lower your chin to your chest feel the stretch from your neck to your tailbone, like a cat. Distribute your weight equally between your hands and spread your fingers wide. Get on your mat on all fours with your hands directly below your shoulders and your knees directly below your hips. Cat – cow pose ( Marjariasana )Ĭat-cow is a great way to warm up your back and work your core without the extra stress on your wrists and shoulders that you might feel in other poses like down dog. Ready to give it a try? Here are ten beginner poses - called “asanas” in Sanskrit- recommended by Sri Sri School of Yoga. Research has also shown that yogic practices also reduce stress, anxiety, depression, and chronic pain help you sleep better and enhance overall well-being and quality of life. It helps you relax and reduce stress, thanks in part to its signature pranayama breathing. Yoga improves muscle tone, flexibility, strength, and balance. There are many great reasons to incorporate yoga into your routine. ERYT500, C-IAYT Posted on OctoApby Sejal Shah

Yoga sequence for beginners