I’ve decided that it’s about time I do another yoga post. And what’s a better way to do that than to get you involved as well…
I put together 10 poses that are pretty basic but a great place to start and I’ve specifically selected these poses because they focus on different parts of the body. They are beginner poses but if you do not stretch or do yoga occasionally, they can be a bit challenging.
If you didn’t catch my previous post on why I started yoga, take a look to see if it might be for you too.
PS. I find that the best time of day to stretch is in the evening after a warm shower, this way your muscles are warm and more flexible.
PPS. Never forget the importance of deep breathing!
Give these a try and remember to hold each pose for 5 – 10 breaths.
1. TREE POSE
How: Place the sole of your foot on the inside of your thigh, keep your hips even and find your balance.
Benefits: Improves balance, strengthens and tones standing leg.
2. BRIDGE POSE
How: Lie flat on back, feet hip width apart. Lift hips and distribute weight evenly on both feet.
Benefits: Strengthens back, buttocks and neck. Reduces backache and stress.
3. PIGEON POSE
How: Start in plank, step one foot forward and lower the back leg to the ground.
Benefits: Opens the hip, stretches the thigh and lengthens the hip flexor.
4. HIGH LUNGE
How: Step forward and form a 90 degree angle with the front leg. Try to keep the back knee as straight as possible.
Benefits: Stretches and tones the thigh and lengthens the spine.
5. WARRIOR II
How: From the high lunge, turn the back foot outwards and bring arms down, parallel to the ground.
Benefits: Improves balance, circulation and strengthens thighs.
6. REVERSE WARRIOR
How: From warrior II, lift the front arm up and let the back arm rest of the back leg.
Benefits: Helps strengthen the core, improves balance and stretches the side of the body.
7. TRIANGLE POSE
How: Straighten the front leg and bring the front hand as close to the ground as possible, on the outside of the front foot and bring the back arm towards to sky.
Benefits: Relieves stress, opens the hips and stretches the side and thigh.
8. HALF BOAT POSE
How: From a seated position, lift the feet and bring the knees towards the chest. Stretch the arms out next to the knees and tighten the core to hold.
Benefits: Strengthens the core and thighs.
9. SIDE PLANK
How: From a regular plank position and move from the elbows onto the hands. Shift the body to balance on one hand and stack the feet.
Benefits: Strengthens the arms, shoulders, legs and core.
10. UPWARD DOG
How: From a lying position, use the arms to lift the upper body. Arch the back, relax the shoulders and look towards the sky.
Benefits: Opens up the chest, stretches the spine and improves posture.
I hope that you give these few poses a try and if you do find them a bit challenging, I strongly urge you to keep at it! After a couple weeks you will feel them getting easier and easier.