If you’re new to yoga just think of it as thoughtful stretching. Something beautiful about yoga is that it’s a personal practice – so you make it your own every time you step onto the mat. We’ve got 5 beginner yoga poses to get you moving today.
Disclaimer: Although moderate physical activity such as beginner’s yoga is safe for most people, health experts suggest that you talk to your doctor to make sure these exercises are safe for you.
Strike a pose: Downward dog is one of the most visited yoga poses. Start with your feet shoulder-width apart. Place your hands on the floor and walk them forward until you are in a triangle shape. Your neck should be relaxed, your fingers spread and you should drive your heels towards the floor. Take several deep breaths in this pose.
Strike a pose: For upward dog, start by lying flat on your stomach. Make sure your toes are pointed back, then place your hands under your shoulders. Press up gently and slowly until your torso is off the floor. If you feel comfortable, engage your legs and core and try to lift your hips and thighs off the floor. Be sure to continue breathing – if breathing naturally becomes difficult, back out of the pose.
Strike a pose: Begin this pose on your hands and knees with your spine neutral – this is called table pose. As you exhale, round your spine toward the ceiling, tucking in your tailbone, and bowing your head – this is cat pose. As you inhale, lower your belly, arch your back and look forward for cow pose. Repeat several times.
Strike a pose: For child’s pose, kneel on the floor and place your toes together with your knees hip-width apart. As you exhale, lower your torso between your knees and let your belly be loose. Extend your arms in front of you palms on the ground. Relax into this pose for as long as you feel comfortable.
Strike a pose: Okay this one looks silly but feels great. Start by standing with your feet hips-width distance apart or slightly wider, inhale and contract (or tighten) your thigh muscles so you feel your kneecaps engage. Exhale and bend forward at the waist. If you’re able to, grasp your big toes so you can deepen the stretch. If you have stiffness in your legs or low back, slightly bend your knees and let your tummy fall and head hang – try grabbing for opposite elbows and gently nodding your head up and down and side to side for an additional release.
For more body movement ideas – check out our 5 Stretches You Can Do At Your Desk blog.