Yoga and all of the yoga poses are a growing trend. Mainstream culture has grasped onto this and has formed it into an exercise of the mind, body, and soul for everyone. While it's roots are certainly spiritual, the vast amount of yoga poses act as both a release from the daily tasks, but a challenge for those who want to push themselves physically. The first volume of these 11 yoga poses is simply looking to outline some of the more popular beginner yoga poses to touch on the basic technique for you to try on your own time. Yoga poses are a great form of fitness that works as a great alternative from the regular exercises in the gym. These are tremendous for your core muscles and flexibility, and the benefits translate very well into the more functional movements of regular fitness and sports activities. The benefits extend outside of sports and fitness as well by simply providing greater body health for any regular daily activity.
On to the yoga poses...
Mountain Yoga Pose
1. Stand upright with the tips of your big toes touching and your heels apart. All of your toes should be in a straight line when looking down. Rock back and forth, side to side while spreading your toes throughout the movement. Continue doing this while slowly reducing the movement until you come to a standstill. Your weight should be balanced at this point throughout your entire foot.
2. Begin to tense your thighs and support the arches in your feet by lifting the inner ankles. slightly flex the inner thighs and core to bring the naval and the pelvis closer together.
3. Tighten your shoulder blades together followed by lowering them down to your lower back in a rotating motion. With your hands at your side and palms facing forward, your sternum should follow the motion and begin to raise.
4. Bring the top of your head aligned over your pelvis and keep your chin parallel to the floor. Press your tongue to the bottom of your mouth keeping it wide and soften your eyes to help relax.
5. The mountain pose, or Tadasana, is the foundation to all other standing yoga poses. It is important to practice this pose. Remain in the pose from 30 seconds to a minute while breathing smoothly.
Bridge Yoga Pose
1. Lie on the floor with your knees bent and heels as close to the rear as possible. Place a towel under the neck if you require some support.
2. With your hands and feet on the floor, push your pelvis up without flexing your glute muscles. Keep your thighs and inner feet parallel. Hold your hands together beneath your body and push them towards your feet in order to properly adjust your shoulders on the floor.
3. Raise your pelvis until your thighs are about parallel to the floor keeping your knees at 90 degrees. Lengthen the tailbone in the lift by pushing your knees away from you. Slightly bring tension to your core to bring your pelvis and naval together.
4. Rotate your head backwards and raise your chin. Rotate your shoulder blades towards your butt to assist in raising your sternum in proper form. While keeping your hands stretched away from the body, try and shrug your shoulders and tighten your shoulder blades.
5. Remain tightly in this pose between 30 seconds to a minute and release with an exhale. Roll the spine towards the floor to relax.
Downward Facing Dog Yoga Pose
1. Start on your hands and knees with your knees below your hips. Reach forward with your hands keeping your index fingers in line with each other at each side of your head. Point your toes away from your body.
2. Exhale slowly while lifting the knees from the floor to a straight position without locking the knees. With your heels lifted slightly, stretch your butt towards the ceiling and flex your thighs towards the groin.
3. Stretch your heels bringing them further towards the floor and continue pushing your inner thighs backwards. Continue lengthening your legs without locking your knees.
4. Apply pressure to the tips of your index fingers forcing yourself to flex your forearms. Fully stretched, begin to rotate your shoulder blades together and continue rotating them towards your lower back to assist in full arm extension. Position your head between your arms and do not let it hang down.
5. Adho Mukha Svanasana is the traditional name for this yoga pose. This is one of the yoga poses traditionally used in the sun salutation sequences. This yoga pose is equally as good all by itself. Hold the position for anywhere between 1-3 minutes. Exhale slowly while bringing your knees to the ground to finish in the child's pose.
On to the yoga poses...
Mountain Yoga Pose
1. Stand upright with the tips of your big toes touching and your heels apart. All of your toes should be in a straight line when looking down. Rock back and forth, side to side while spreading your toes throughout the movement. Continue doing this while slowly reducing the movement until you come to a standstill. Your weight should be balanced at this point throughout your entire foot.
2. Begin to tense your thighs and support the arches in your feet by lifting the inner ankles. slightly flex the inner thighs and core to bring the naval and the pelvis closer together.
3. Tighten your shoulder blades together followed by lowering them down to your lower back in a rotating motion. With your hands at your side and palms facing forward, your sternum should follow the motion and begin to raise.
4. Bring the top of your head aligned over your pelvis and keep your chin parallel to the floor. Press your tongue to the bottom of your mouth keeping it wide and soften your eyes to help relax.
5. The mountain pose, or Tadasana, is the foundation to all other standing yoga poses. It is important to practice this pose. Remain in the pose from 30 seconds to a minute while breathing smoothly.
Bridge Yoga Pose
1. Lie on the floor with your knees bent and heels as close to the rear as possible. Place a towel under the neck if you require some support.
2. With your hands and feet on the floor, push your pelvis up without flexing your glute muscles. Keep your thighs and inner feet parallel. Hold your hands together beneath your body and push them towards your feet in order to properly adjust your shoulders on the floor.
3. Raise your pelvis until your thighs are about parallel to the floor keeping your knees at 90 degrees. Lengthen the tailbone in the lift by pushing your knees away from you. Slightly bring tension to your core to bring your pelvis and naval together.
4. Rotate your head backwards and raise your chin. Rotate your shoulder blades towards your butt to assist in raising your sternum in proper form. While keeping your hands stretched away from the body, try and shrug your shoulders and tighten your shoulder blades.
5. Remain tightly in this pose between 30 seconds to a minute and release with an exhale. Roll the spine towards the floor to relax.
Downward Facing Dog Yoga Pose
1. Start on your hands and knees with your knees below your hips. Reach forward with your hands keeping your index fingers in line with each other at each side of your head. Point your toes away from your body.
2. Exhale slowly while lifting the knees from the floor to a straight position without locking the knees. With your heels lifted slightly, stretch your butt towards the ceiling and flex your thighs towards the groin.
3. Stretch your heels bringing them further towards the floor and continue pushing your inner thighs backwards. Continue lengthening your legs without locking your knees.
4. Apply pressure to the tips of your index fingers forcing yourself to flex your forearms. Fully stretched, begin to rotate your shoulder blades together and continue rotating them towards your lower back to assist in full arm extension. Position your head between your arms and do not let it hang down.
5. Adho Mukha Svanasana is the traditional name for this yoga pose. This is one of the yoga poses traditionally used in the sun salutation sequences. This yoga pose is equally as good all by itself. Hold the position for anywhere between 1-3 minutes. Exhale slowly while bringing your knees to the ground to finish in the child's pose.
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