Yoga Workouts - The Basic Poses
Yoga Workouts - The Basic Poses
You probably know this, but the world sees yoga as a painful chain of body contorting poses Before starting, it is imperative to remember that there are three levels in doing the yoga: advanced, intermediate and the beginner levels. As elementary as it may sound, we start with, well, the basic.. Even at the beginner level, the poses can seem nearly impossible to any yoga novice. Luckily, that is no longer the situation! Below are some great beginner yoga exercises and how you should perform them so your yoga experience is fun rather than painful
1. The Cobra- One of the most basic forms of positions is the so-called cobra pose. This effective position stretches and relieves your arms and spine. To perform this stetch correctly, the individual must lay down on their stomach while at the same time keep their legs next to each other. Now, completely extend your arms. Doing this will open up the shoulders and chest. Also at the same time you should have your elbows close to your body. Your shoulders should also be extremely relaxed. Your legs should be on the ground at all times. 3-5 reps will do.
2. The Cat- To loosen up the abdomen, this position is where you want to start. Begin by getting down to your hands and knees. Always let the head and the spine aligned. Next, arch your back in an upwards fashion, just like a scared cat! After you have done that, begin to lower your back into the opposite direction, making a "U" as best you can. Now slowly return to the original position with your head and neck aligned. It is important that you breath nice and deep while doing this position.
3. The Push-up- This position is absolutely ideal for strengthening your legs, shoulders and arms. 5-10 reps of this should do. To start, have your hands facing forward with your fingers spread and your arms in. Align your spine with your arms making sure that the toes, hips, shoulders and the head are straight. Tighten both the legs and the stomach while in motion. Now lower your entire body in a slow but steady fashion while bending your elbows. Hold this position for several seconds. Now repeat this again, keeping in mind how many reps you need to do.
4. The Dolphins- The advantage of this pose is primarily for the upper body. To begin, put yourself in the 'plank' posture. Hold for 5 seconds then push your glutes upward. Be sure that your entire back and legs are in as straight of a position as possible. Go back to position one then do 10-15 reps.
5. The Chair- This stretch targets the spine and legs. Actually, this position is quite similar to what we know as a "squat". Pose for 15-60 seconds. To start off, go to a squatting position and then slowly bend your torso forward. Like most other yoga poses, your spine and head should be as straight as possible. Raise your arms while keeping your stomach taut. Now you need to put your body in the shape of a chair by bending your knees. Don't bend too far though, you don't want your knees to go past your toes. Keep heels flat. Now hold this pose for 60 seconds like stated before. Repeat this as much as you want.
Repetition will make a habit, so keep repeating what you read today. Remember, too, that meditation and relaxation of the senses is not a classroom lesson that can be learned. It will all come to you naturally the more you practice. Also, at the end of the day, no matter how difficult the poses are, or how hard you try to start meditating, everything will just become easier if we share our new venture with someone. So, what are you waiting for? Get yourself a simple yoga mat and a good friend, and get to practicing your yoga!
For more information on yoga workouts, you can check out the yoga workouts website!
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