If you're not already doing yoga, seeing some of the more complicated yoga poses can be downright intimidating. Before you dismiss yoga as something you can't do, however, remember that anyone can do yoga. From little kids to older folks, yoga benefits everyone. It is an age-old practice that incorporates physical poses, soothing breathing exercises and deep meditation sessions to unite the mind, body and spirit as one.
Many practitioners of yoga develop a very deep sense of awareness about themselves and the universe. Yoga can seem pretty far out to the untrained person, but if you give these poses a try, you'll find yoga to be a very enjoyable and restorative activity to incorporate into your health regimen.
Here are some beginner's poses to get you started on your journey in yoga.
Dog and Cat Pose
The Dog Pose is beneficial for a healthy spine. It is good for beginners because it is low-impact and not as physically demanding as other yoga poses. Start by standing on your hands and your knees. Place your hands slightly in front of your shoulders. Breathe in slowly and move your tailbone and pelvis upward. To do this correctly, your head should lift, stomach drop and spine curved downward. Stretch this pose as long as you can without feeling difficulty. Move into the Cat Pose by exhaling and reverse the position by bending your spine upward and your tailbone downward. Repeat these poses as often as desired.
Forward Bends
These yoga poses help strengthen and improve flexibility in the arms and legs. Stand straight with your hands touching in front of your heart (Mountain Pose). As you inhale, raise your arms high above your head. On the exhale, bend at the hips and bring your arms to the floor. Bend your knees if necessary to ensure that your hands touch the floor. Slowly rise upward on your next inhale, and repeat on the exhale. Do about four or five repetitions of this to feel its effects.
Cobra Pose
This is a perfect pose to stretch your back and arms. Begin the pose by lying flat on your stomach with your arms at your side yet near your chest and feet firmly together. Try to raise your head and chest as high as you can while maintaining a steady and slow breathing pattern. Support your body with your hands and flex your buttocks to support your back. Hold this pose for about 30 seconds and go back down on the exhale. Go back up on your next inhale and hold the pose again. The Cobra Pose helps your back muscles become stronger and more flexible.
Corpse Pose
Usually the pose to end all yoga sessions, the Corpse Pose is a great way to relax after a workout and it feels great. Start by lying flat on your back with your feet slightly apart, and your arms at your sides, palms facing upward. Breathe several deep breaths. Envision yourself sinking into the floor, and as you do that, be aware of the tensions in your body and try to relax. Clear your mind of any distractions, focusing only on relaxing. Keep this pose for about ten minutes to feel deeply relaxed and refreshed after your yoga practice.
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