Yoga Poses for Beginners

New to yoga? Try these basic yoga poses to get stronger and more flexible.

Mountain Pose

•   Stand tall with feet together, shoulders relaxed, weight evenly distributed through your soles, arms at sides.
•   Take a deep breath and raise your hands overhead, palms facing each other with arms straight. Reach up toward the sky with your fingertips

Downward Dog

• Start on all fours with hands directly under shoulders, knees under hips.
• Walk hands a few inches forward and spread fingers wide, pressing palms into mat.
• Curl toes under and slowly press hips toward ceiling, bringing your body into an inverted V, pressing shoulders away from ears. Feet should be hip-width apart, knees slightly bent.Hold for 3 full breaths.

• Warrior

  • Stand with legs 3 to 4 feet apart, turning right foot out 90 degrees and left foot in slightly.
  • Bring your hands to your hips and relax your shoulders, then extend arms out to the sides, palms down.
  • Bend right knee 90 degrees, keeping knee over ankle; gaze out over right hand. Stay for 1 minute.
  • Switch sides and repeat.

  
  

Tree Pose

• Stand with arms at sides.
• Shift weight onto left leg and place sole of right foot inside left thigh, keeping hips facing forward.
• Once balanced, bring hands in front of you in prayer position, palms together.
• On an inhalation, extend arms over shoulders, palms separated and facing each another. Stay for 30 seconds.
• Lower and repeat on opposite side.
• Make it easier: Bring your right foot to the inside of your left ankle, keeping your toes on the floor for balance. As you get stronger and develop better balance, move your foot to the inside of your left calf.

Bridge Pose

Stretches chest and thighs; extends spine

• Lie on floor with knees bent and directly over heels.
• Place arms at sides, palms down. Exhale, then press feet into floor as you lift hips.
• Clasp hands under lower back and press arms down, lifting hips until thighs are parallel to floor, bringing chest toward chin. Hold for 1 minute.
• Make it easier: Place a stack of pillows underneath your tailbone.

Cobra

• Lie facedown on the floor with thumbs directly under shoulders, legs extended with the tops of your feet on the floor.
• Tighten your pelvic floor, and tuck hips downward as you squeeze your glutes.
• Press shoulders down and away from ears.
• Push through your thumbs and index fingers as you raise your chest toward the wall in front of you.
• Relax and repeat.

Child's Pose

• Sit up comfortably on your heels.
• Roll your torso forward, bringing your forehead to rest on the bed in front of you.
• Lower your chest as close to your knees as you comfortably can, extending your arms in front of you.
• Hold the pose and breathe

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