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Yoga Moves You Have To Know

it is a way of living that helps one to have a healthy mind in a healthy body.If you are uninitiated to yoga, there are certain postures that are essential for you to learn so that you can feel comfortable practicing on your own at home or in your yoga class. It is not easy to narrow everything down since there are over 300 positions in the physical yoga practice (asana), but these poses can start you off on the right path. If you do each one of these for 8 to 10 breaths, it also creates a great beginner’s yoga program for you to do every day.

Here is a list of 10 most important yoga poses for beginners

Mountain Pose

Mountain Pose is the base for all standing poses; it gives you an idea of how to ground in to your feet and feel the earth below you. Mountain pose may seem like you are simply standing, but there is a ton going on.

How to do it

stand straight keeping your feet together. Press down through all ten toe fingers as you spread them open. Engage your quadriceps muscles to lift your kneecaps and lift up through the inner thighs. Draw your abdominals closer as you lift your chest and press the tops of the shoulders down. Feel your shoulder blades coming towards each other and open your chest wide; but keep your palms facing inwards towards your body. Imagine a string line drawn through the crown of the head up to the ceiling and breathe deeply in to the torso. Hold for 8 to 10 breaths. .

Downward Facing Dog

Downward Dog is practiced in most yoga classes since it stretches and strengthens the entire body. It is one of the key yoga for athletics.

How to do it

Stand like the posture of a dog on your yoga mat with your wrists under your shoulders and knees under your hips. Tuck under your toes and lift your hips up off the floor while you draw them up at back towards your heels.

Keep your knees slightly bent if you have tight hamstrings, otherwise try and straighten out your legs while keeping your hips back. Take your hands forward as much possible to give yourself more length if you need to.

Press firmly through your palms and rotate inner elbows towards each other. Hollow out the abdominals and keep your legs engaged to keep the torso moving back towards your thighs. Hold for 8 to 10 breaths before dropping back your hands and knees to rest.

Plank

Plank teaches you how to balance on your own hands while using the entire body to support it. It is a great way to strengthen the abdominals, and learn to use the breath while staying in a challenging pose.

How to do it

lie down on the yoga mat with your face towards the ground, keep your palm on the mat close to your armpits, tuck under your toes and lift your body up off the mat. Slide your heels back enough until you feel you are one straight line from your head to your feet. Engage the lower abdominals, draw your shoulders down and away from the ears, pull your ribs together and breathe deeply for 8 to 10 breaths. .

Triangle

Triangle is an awesome standing posture to stretch the sides of the waist, strengthen the legs, open up the lungs and tone the entire body.

How to do it

stand with your feet one leg's-length apart. Open and stretch your arms to the sides at your shoulder height. Turn your right foot out to 90 degrees and your left toes in about 45 degrees.

Engage your abdominals and quadriceps as you hinge to the side over your right leg. Place your right hand down on your ankle or shin and lift your left arm up towards the ceiling.

Turn your gaze up to the top hand and hold for 8 to 10 breaths. Lift up to stand and repeat on the other side. Tip: imagine you are stuck between two narrow walls when you are in triangle pose.

Tree

Tree is a wonderful standing balance for beginners to gain focus and clarity, and learn to breathe while standing and keeping the body balanced on one leg.

How to do it

Stand with your feet together and place your left foot on your inner right upper thigh. Press your hands together near your chest and hold for 8 to10 breaths then switch sides. Make sure you do not lean in to the standing leg and keep your shoulders relaxed and abdominals engaged. Do this at a spot where you can hold something in front of you in case you lose your balance. .

Warrior 1

Warrior pose are key for building strength and stamina in your yoga practice. They give you confidence and stretch your hips and thighs while building strength in your core and the entire lower body. It is one of the key yoga for runners. Warrior 1 is a gentle backbend and is a great pose for stretching open your front body (quads, hip flexors and psoas) while strengthening your legs, core, hips, buttocks, and upper body.

How to do it

For warrior 1, take a giant step back with your left foot coming towards a lunge, then turn your left heel down and keep your left toes forward at an angle of 75 degrees. Lift up your chest and press your palms up overhead. Step forward and repeat on the opposite leg.

Warrior 2

Warrior 2 is an external hip opener and opens up your groin and inner thighs. It is a good starting point for many side postures for instance triangle, extended angle and half moon balance. This stretch is a key yoga for runners.

How to do it

Stand with your feet one leg’s-length apart. Keep your right toes at 90 degrees and your left toes at 45 degrees. Bend your right knee until it reaches directly over your right ankle while keeping the torso even between the hips.

Stretch out your arms on your sides and gaze over your right hand. Hold for 8 to 10 breaths before straightening your right leg and turning your feet on to the other side to repeat on left side. .

Seated Forward Bend

It is important to incorporate a forward bend in yoga practice to stretch your hamstrings, upper and lower back and sides. Seated forward bend is the perfect fold for everyone to start to open up one’s body and learn to breathe through uncomfortable positions.

If you feel any sharp pain, you need to back off immediately; but if you feel the tension when you fold forward and you can continue to breathe, you will gradually start to loosen up and let go. You can also keep your knees bent in the pose initially as long as the feet stay flexed and together.

How to do it

Seat on yoga mat with your legs together, feet firmly flexed and not turning in or out, and your hands by your hips. Lift your chest and start to move forward from your waist. Engage your lower abdominals and imagine your belly button moving above your thighs.

Once you hit your maximum, stop and breathe for 8 to 10 breaths. Make sure your head, shoulders and neck are all released.

Bridge Pose

A counter pose of a forward bend is a back bend. Bridge is a good back bend exercise for beginner’s that stretches your front body and strengthens your back body. This is a very essential yoga for athletics.

How to do it

Lie down on your back on yoga mat and place your feet hip width apart. Press firmly on your feet and lift your butt up off the mat. Interlock your hands together and press the fists down to the floor as you open up your chest even more.

Imagine pulling your heels on the mat towards your shoulders to engage your hamstrings. Hold for 8 to 10 breaths then lower your hips down, rest and repeat two more times. .

Child’s Pose

Everyone needs a good resting pose and Child’s pose is an awesome one not only for beginners but also for yoga practitioners of all levels.

It is good to learn child’s pose to use when you are fatigued in Down Dog, before bed at night to work out the kinks, or at times when you need a mental break and stress/tension relief.

How to do it

it like the kneel down posture on your yoga mat, then bring your knees and feet together as you rest your butt back on your heels and stretch your arms forward. Lower your forehead to the floor (or pillow or blanket) and let your entire body release. Hold for as long as you wish!

Note: You do not have to be able to do all these poses exactly as pictured. Always listen to your body and modify if necessary.

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