Here are some yoga moves every beginner may want to master when starting out.
Photo courtesy of Shutterstock
Twist yourself into a pretzel while doing a headstand without using
your hands for balance, and don’t forget to breathe. Learning how to
practice yoga can be intimidating at first for any beginner.
But rest easy, the ancient spiritual discipline is all about patience.
As long as you can maintain the discipline necessary to develop
flexibility and strength through beginner routines, you’ll be able to do
those more advanced poses like Half Lotus Crow or King Pigeon Pose one day.
Yoga dates back to 3000 B.C.,
with focus on applying and understanding your place in the world and
how to live harmoniously with others in it. Poses and meditation weren’t
implemented until the sixth century B.C., when Buddhist teachings
became incorporated into the five basic principles used today. Modern yoga
still revolves around proper relaxation, exercise, breathing, thinking
and meditation, and diet. Don’t be overwhelmed, though. It’s still only
practiced one step at a time.
There are six fundamental types of postures: forward bends, back
bends, twists, balances, and inversions. Within each of those postures
are thousands
of potential variations designed to emphasize stamina, strength,
stability, concentration, and structural body alignment. Yoga is not a
quick fix for mental and physical aches, but instead a lifelong process
of transformation.
It's useful to have a few essential and basic moves under your belt
worth knowing when starting out in yoga, although they vary from instructor
to expert. Moves that open up muscles, allow for carefully measured
breaths, and target various muscle groups will help improve mood and
energy levels, according to previous studies. These five
we chose to focus on were based on the yogi’s ability to adapt to each
move through the poses’ simplicity, muscle engagement, and flexibility.
Yoga moves for beginners.
Photo courtesy of Yoga Body Flow Series
5 Need-To-Know Yoga Moves
1. Triangle
Stand with your feet wider than hip length apart. Turn your right
toes forward and left toes outward at a 45-degree angle. Keep both legs
straight as your torso hinges at your hips toward the left leg as far as
possible. Place your left hand above or below the left knee and extend
your right up straight into the air and follow it with your eyes. You
may feel tightness in your right oblique and abdomen. Hold for 10 deep
breaths on each side.
2. Warrior II
Stand with your feet wider than hip length apart. Turn your right
toes forward and left toes outward at a 45-degree angle. Bend your left
knee so the thigh comes parallel to the mat. Keep right leg straight.
Extend your arms directly out from your shoulders and follow the tips of
your fingers with your eyes. They should be facing straight ahead,
hovering over your left thigh. Hold for 10 deep breaths on each side.
3. Warrior III
Come into a lunge position with your right foot forward and knee
bent. Put your left leg straight back and push your hips forward to
bring your torso parallel with the floor. Slowly kick your left leg up
to hip-height and form a straight line from the top of your head to your
toes. Hold for 10 deep breaths on each side.
4. Dolphin
Forget the popular downward facing dog and try this one out. Come
into a straight-arm plank with wrists under your shoulders and forearms
flat on the mat. Step back and extend your legs straight back. Keep your
hands in place and shift your hips up toward the sky and back. You may
feel tightness in your hamstrings. Hold for 10 deep breaths.
5. Cobra
Lie face down on the floor with your hands flat and thumbs directly
under your shoulders. Legs should be extended back with the tops of your
feet on the floor. Press shoulders down away from your ears and raise
your chest toward the wall in front of you. You may feel tightness in
your abdomen. Hold for 10 deep breaths.
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