Yoga poses are gaining traction in mainstream culture. Yoga has sunk its talons of popularity in and has evolved into a workout aimed at the mind, body, and soul that everyone can participate in. Yoga's origins are that of a spiritual nature. For those who wish to find a release, or others who wish to challenge themselves on a mental and physical level, there are varying yoga poses with varying degrees of difficulty. The beginner volume covers 11 of the popular beginner yoga poses, the first volume of three covering the first three. Desiring to understand these poses is the first step. Taking what you know and applying it to the task is the next step, and first to bettering your core strength and overall flexibility. The functions and gains introduced from yoga directly translate over to any area of fitness, sports, or recreation. Your body will gain essential strengths for every day use, and your mind will have a chance to recharge.
On to the yoga poses...
Yoga Mountain Pose
1. Stand upright with the tips of your big toes touching and your heels apart. All of your toes should be in a straight line when looking down. Rock back and forth, side to side while spreading your toes throughout the movement. Continue doing this while slowly reducing the movement until you come to a standstill. Your weight should be balanced at this point throughout your entire foot.
2. Begin to tense your thighs and support the arches in your feet by lifting the inner ankles. slightly flex the inner thighs and core to bring the naval and the pelvis closer together.
3. Rotate your shoulder blades by bringing them together in the back, and then lower them towards the small of your back. Lower your hands to your side with palms facing forward. This will cause your sternum to raise.
4. Keeping your chin parallel to the floor, align your head over your pelvic area. Press your tongue down to the floor of your mouth and relax your eyes.
5. The mountain yoga pose is also called Tadasana. This is the foundation for most all upright and standing yoga poses. Hold this yoga pose for 30 seconds to a minute at a time while practicing relaxed breathing.
Bridge Pose
1. Lie on the floor and place a thickly folded towel beneath your neck if you require the support. Bend your knees and set your feet on the floor with your heels as as close to the glutes as you can.
2. Place your hands on the floor and use both your hands and feet to raise your pelvis. Keep your rear as relaxed as possible during the lift, and grasp your hands underneath your body. Extend your hands towards your feet to best position your shoulders.
3. Raise your pelvis until your thighs are about parallel to the floor keeping your knees at 90 degrees. Lengthen the tailbone in the lift by pushing your knees away from you. Slightly bring tension to your core to bring your pelvis and naval together.
4. Position your head flat to the floor by rotating it back and lifting your chin to the ceiling. Flex your shoulder blades towards your rear end to help raise your sternum. Shrug your shoulders as much as you can while trying to keep your hands extended away from the head.
5. Keep this firm position for roughly a minute or less with a large exhale to release from the position. roll the spine onto the floor to a resting position.
Downward Facing Dog Pose
1. Position yourself on your hands and knees. Place knees below the hips and your hands ahead of your shoulders. Spread your palms and place your index fingers roughly parallel to each other. Point your toes forward.
2. Exhale slowly and lift the knees from the floor while raising your glutes towards the ceiling. Don't forget to keep your knees from locking. Your heels should be slightly lifted from the floor.
3. Push your thighs backwards and try to stretch your heels down to the floor. Further straighten your legs while focusing on not locking your knees.
4. Pushing with your index fingers to support your shoulders, bring your shoulder blades together and push them towards your lower back shortly after. This will help your arms properly extend and assist in positioning your head in between your arms. Do not let your head rest and swing down towards the floor.
5. Adho Mukha Svanasana is the traditional name for this yoga pose. This is one of the yoga poses traditionally used in the sun salutation sequences. This yoga pose is equally as good all by itself. Hold the position for anywhere between 1-3 minutes. Exhale slowly while bringing your knees to the ground to finish in the child's pose.
On to the yoga poses...
Yoga Mountain Pose
1. Stand upright with the tips of your big toes touching and your heels apart. All of your toes should be in a straight line when looking down. Rock back and forth, side to side while spreading your toes throughout the movement. Continue doing this while slowly reducing the movement until you come to a standstill. Your weight should be balanced at this point throughout your entire foot.
2. Begin to tense your thighs and support the arches in your feet by lifting the inner ankles. slightly flex the inner thighs and core to bring the naval and the pelvis closer together.
3. Rotate your shoulder blades by bringing them together in the back, and then lower them towards the small of your back. Lower your hands to your side with palms facing forward. This will cause your sternum to raise.
4. Keeping your chin parallel to the floor, align your head over your pelvic area. Press your tongue down to the floor of your mouth and relax your eyes.
5. The mountain yoga pose is also called Tadasana. This is the foundation for most all upright and standing yoga poses. Hold this yoga pose for 30 seconds to a minute at a time while practicing relaxed breathing.
Bridge Pose
1. Lie on the floor and place a thickly folded towel beneath your neck if you require the support. Bend your knees and set your feet on the floor with your heels as as close to the glutes as you can.
2. Place your hands on the floor and use both your hands and feet to raise your pelvis. Keep your rear as relaxed as possible during the lift, and grasp your hands underneath your body. Extend your hands towards your feet to best position your shoulders.
3. Raise your pelvis until your thighs are about parallel to the floor keeping your knees at 90 degrees. Lengthen the tailbone in the lift by pushing your knees away from you. Slightly bring tension to your core to bring your pelvis and naval together.
4. Position your head flat to the floor by rotating it back and lifting your chin to the ceiling. Flex your shoulder blades towards your rear end to help raise your sternum. Shrug your shoulders as much as you can while trying to keep your hands extended away from the head.
5. Keep this firm position for roughly a minute or less with a large exhale to release from the position. roll the spine onto the floor to a resting position.
Downward Facing Dog Pose
1. Position yourself on your hands and knees. Place knees below the hips and your hands ahead of your shoulders. Spread your palms and place your index fingers roughly parallel to each other. Point your toes forward.
2. Exhale slowly and lift the knees from the floor while raising your glutes towards the ceiling. Don't forget to keep your knees from locking. Your heels should be slightly lifted from the floor.
3. Push your thighs backwards and try to stretch your heels down to the floor. Further straighten your legs while focusing on not locking your knees.
4. Pushing with your index fingers to support your shoulders, bring your shoulder blades together and push them towards your lower back shortly after. This will help your arms properly extend and assist in positioning your head in between your arms. Do not let your head rest and swing down towards the floor.
5. Adho Mukha Svanasana is the traditional name for this yoga pose. This is one of the yoga poses traditionally used in the sun salutation sequences. This yoga pose is equally as good all by itself. Hold the position for anywhere between 1-3 minutes. Exhale slowly while bringing your knees to the ground to finish in the child's pose.
About the Author:
Learn more about yoga poses if you want to get healthy with yoga. Want a personalized fitness program?. Find out more on the Battle Yourself Online Personal Training program to start towards achieving your fitness, athletic, or lifestyle goals.
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