5 Poses For A Beginner Yoga Workout
Performing 5 poses for a beginner yoga workout will help strengthen both your mind and body. Yoga can increase flexibility, lengthen muscles and improve tone; it can also improve the body's functions by aiding circulation and promoting conscious breathing and relaxation. Mastering a few beginner yoga poses lays the groundwork for proper form as you expand your repertoire and build a yoga practice. Here are five poses for a beginner yoga workout.
- Child's Pose. A resting pose that is used frequently between yoga poses. It is a peaceful exercise for beginners. Kneel on the floor sitting back on your heels. Your knees should be even with your hips. Fold over so that your torso rests between your knees. Lay your arms alongside your body with palms facing up behind you. Let your shoulders fall forward and stay in the pose for 30 seconds to two minutes.
- Downward Facing Dog. This is a pose that is used in almost every yoga workout. For a beginner student of yoga, it is a wonderful stretch on its own. Standing with feet hip-width apart, bend at the waist and place your hands flat on the ground in front of you; your fingers should be spread and facing forward. Keep your back straight, press your heels down, let your head and neck hang, and keep your hips lifted as you stretch through the position. Take several deep breaths as you deepen your stretch.
- Plank Pose. A great beginner yoga pose to strengthen the arms and core, preparing you for more challenging poses. From Downward Facing Dog, come onto your toes and bring your torso down so that your arms are perpendicular to the floor and shoulders are over wrists. Your back and legs should form a straight line, keep your core strong with your weight on your hands and toes. Aim to hold the pose for one minute.
Chair Pose. A basic yoga pose that will help stretch and strengthen your legs. Begin standing with your feet hip width apart, toes facing forward. Raise arms perpendicular to the floor and bring your palms together overhead. Bend at the knees and sink down so your thighs are close to parallel to the floor; only go as low as you can comfortably hold. You will gain strength over time. Hold the pose for 30 seconds, lengthening the body as you stretch.
- Camel Pose. A great stretch for the entire body, camel pose is a bit more challenging, but still a very attainable yoga pose for beginners. Kneel on the floor with your knees hip width apart. Gently lean back and let your arms hang straight down behind you. If you can, touch your feet with your palms, the goal is to be able to press your hands into your feet. Once you are comfortable in this position, relax your neck and let your head fall back between your shoulder blades. Take several deep breaths and hold the pose for 30 seconds.