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Jan 16

Basic Yoga moves for beginners




 

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Basic Yoga moves for beginners and intermediates

Yoga Poses. Here are some Basic Yoga moves for beginners to help you begin your journey.

If you are pregnant or if you have a medical condition, please take advice from your medical practitioner or Doctor.

 Basic Yoga moves for beginners – Warrior Pose

Basic Yoga moves for beginners - Warrior Pose

Basic Yoga moves for beginners – Warrior Pose

 

Sanskrit: Virabhadrasana
Benefits: Strengthens and stretches your legs and ankles

How to: Stand with your legs three to four feet apart. Turn out your right foot 90 degrees and your left foot in slightly. Keeping your shoulders down, extend your arms to the sides with your palms down. Lunge into your right knee 90 degrees; keep your knee over your foot and do not let it go past your toes. Aim your focus over your hand for as long as you like then switch sides.

Triangle Pose

Basic Yoga moves for beginners - Triangle Pose

Basic Yoga moves for beginners – Triangle Pose

Sanskrit name: Trikonasana
Benefits: full body stretch; strengthens thighs, knees, and ankles; relieves backache; well-recommended for pregnant women, but please take advice from your Doctor.

How to: Take warrior pose on your right side without lunging into your knee. Then touch the inside of your right foot with the outside of your right hand. Reach up to the ceiling with your left hand. Turn your gaze toward and past your left hand to stretch your back. Don’t forget to repeat it on the other side.

Mountain Pose

Basic Yoga moves for beginners - Mountain Pose

Basic Yoga moves for beginners – Mountain Pose

Sanskrit name: Tadasana
Benefits: Improves posture, sense of center, mental clarity; solid breathing exercise

How to: Simply stand—feet hip-width apart, weight spread evenly—with your arms at your sides. Then breathe slowly and deeply at an even pace, keeping your neck aligned with the rest of your spine. You can move your hands and arms as you focus; some people take a prayer position or reach up to the sky for a stretch.

 

Pigeon Pose

Basic Yoga moves for beginners - Pigeon Pose

Basic Yoga moves for beginners – Pigeon Pose

Sanskrit name: Eka pada rajakapotasana
Benefits: opens up the shoulders and the chest; great quad stretch

How to: Start in a push-up position, your palms under your shoulders. Place your left knee on the floor near your shoulders with your left heel by your right hip. Press your hands to the floor and sit back with your chest lifted. You can also lower your chest closer to the floor for a stretch. Try it on the other side.

 

Tree Pose

 Tree Pose

Tree Pose

Sanskrit name: Vriksasana
Benefits: Improves your balance; strengthens your thighs, calves, ankles, and spine

How to Take mountain pose. Then shift your weight onto your left leg. Keeping your hips facing forward, place the sole of your right foot inside your left thigh and find your balance. When you are there, take a prayer position with your hands. To kick it up a notch, reach your arms up as you would in mountain pose. Be sure to repeat on the other side.

 

Upward Facing Dog

Basic Yoga moves for beginners - Upward Facing Dog

Basic Yoga moves for beginners – Upward Facing Dog

Sanskrit name: Urdhva mukha svanasana
Benefits: Stretches and strengthens the spine, arms, and wrists

How to: Lie facedown on the floor with your thumbs under shoulders, legs extended with the tops of your feet on the floor. Tuck your hips downward as you squeeze your glutes. Keeping your shoulders down, push up and lift your chest off the ground. Relax and repeat.

Downward Facing Dog

Basic Yoga moves for beginners - Downward Facing Dog

Basic Yoga moves for beginners – Downward Facing Dog

Sanskrit name: Adho mukha svanasana
Benefits: Encourages full-body circulation; a great stretch for calves and heels

How to: Get on all fours with hands and knees shoulder-and-hips-width apart. Walk your hands forward and spread your fingers wide for stability. Curl your toes under and carefully press your hips upward so your body looks like an inverted V with your knees slightly bent. You can get a stronger stretch by keeping your heels on the floor; “walk your dog” by alternately pressing your heels down.

 

Bridge Pose

Basic Yoga moves for beginners - Bridge Pose

Basic Yoga moves for beginners – Bridge Pose

Sanskrit name: Setu bhanda
Benefits: Strengthens your chest, neck, and spine; great warm-up for more intense backbends

How to: Lie on the floor with your arms at your sides. With your knees bent, press your feet into the floor as you lift your hips. Then clasp your hands under your lower back and press your arms down for support. Lift your hips until they are parallel to the floor as you bring your chest to your chin. Rookie mode: try pillows under your head and/or hips.

Child’s Pose

Basic Yoga moves for beginners - Child’s Pose

Basic Yoga moves for beginners – Child’s Pose

Sanskrit name: Balasana
Benefits: lets you relax and breathe into your back; stretches the hips, thighs, and ankles; relieves back and neck pain.

How to: Sit upright comfortably on your heels. Roll your torso forward and bring your forehead to rest on the ground in front of you. Extending your arms forward, lower your chest to your knees as close as you comfortably can. Hold the pose and breathe into your torso. Exhale and release to get deeper into your fold.

 

Crow Pose

Basic Yoga moves for beginners - Crow Pose

Basic Yoga moves for beginners – Crow Pose

Sanskrit name: Bakasana
Benefits: Strengthens your arms, wrists, and abs; more of a challenge, but a great trick to pull out at parties

How to: Get into downward facing dog position. Then walk your feet forward until your knees touch your arms. Carefully, bend your elbows and lift your heels off the floor. Rest your knees against the outside of your upper arms. Keep your abs engaged and legs pressed against arms.

You can leave your toes on the floor or if you are a professional lift them off and hover. To do this, try to keep tucked tight, with your heels close to your butt. When you are ready push your upper arms against your shins and draw your inner groins deep into the pelvis to help you with the lift.

 

Seated Twist

Basic Yoga moves for beginners - Seated Twist

Basic Yoga moves for beginners – Seated Twist

Sanskrit name: Ardha matsyendrasana
Benefits: gives you an amazing stretch, especially after long hours sitting at the office; works the shoulders, hips, and neck

How to: Sit on the floor and extend your legs. Cross your right foot over the outside of your left thigh. Bend your left knee keeping your right knee pointed toward ceiling. Keep your right hand on the floor behind you to stay stable and place your left elbow to the outside of your right knee. Twist to the right as far as you can, moving from your abdomen. Be sure to keep both sides of your butt on the floor. Do this on both sides.

The SEATED TWIST is perhaps the most difficult of poses from the list of Basic Yoga moves for beginners.

There are many reasons why people take up Yoga, if you are taking up Yoga to lose weight then you may wish to read below.

kris-bikini  Kris Fondran, founder of Shapeshifter Yoga, 6 days before her 45th birthday.

Kris Fondran, founder of Shapeshifter Yoga, 6 days before her 45th birthday.

 

Yoga ShapeShifter. Introducing a breakthrough program that melts away flab and reshapes your body in as little as one hour a week! Kris Fondran has been teaching and practicing yoga for more than 12 years. Her yoga experience and her Master’s degree in Exercise Science makes her one of the top experts on yoga and fitness today. As a result of her training, Kris has developed a breakthrough program that helps people transform their bodies from flab to “fab” using yoga alone Click here for Yoga ShapeShifter.