Yoga poses and yoga in general are gaining traction in mainstream culture. The popularity of yoga has grasped on and formed it into an exercise of the mind, body, and soul for everyone. The origins of yoga and each of the yoga poses are certainly spiritual. The large array of yoga poses serve as a release from our regular routine, and a challenge for those who want to further discipline their mind and physique. Volume one of the three covers the first three of 11 yoga poses. The desire is to describe more popular beginner yoga poses to describe the basic technique in order to understand and try whenever you have free time. Yoga poses work as a wonderful fitness catalyst and are wonderful substitutes from the regular physical activities. There is a high emphasis on the core strength and overall flexibility, and these fundamentals carry over to other fitness, sports, and recreational activities. If nothing else, your body will love you for taking the time to fine tune it and keep it in healthy form.
Without further ado
Mountain Yoga 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. Slightly flex your thighs and raise your knee caps without tightening your core. Lift your inner ankles in order to support your arches. Now imagine a burst of energy going from the lowest point of your body straight through to the crown of your head. Turn your inner thighs inward slightly and bring your pelvis up towards your belly button.
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. Bring the crown of your head directly above the pelvic relative to its position. Keep your chin parallel to the floor and press your tongue to the floor of your mouth. Soften your eyes and relax.
5. The mountain pose, or Tadasana, is the foundation to all other standing yoga poses. It is important to practice this pose. Remain in the pose from 30 seconds to a minute while breathing smoothly.
Yoga Poses: Bridge
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. Now with your hands and feet planted on the ground, lift your pelvis in the air. Try not to flex your butt if at all possible. Squeeze your hands together underneath your body and pull them towards your heels to properly position your shoulders on the ground.
3. Lift your glutes until the thighs are roughly parallel to the floor. Keep knees roughly at 90 degrees, but push them away from the hips while lengthening the tailbone. Focus at this point on bringing your pelvis towards your navel.
4. Flatten your head to the ground by moving your chin away from your chest. Begin firming your shoulder blades and moving your sternum towards your chin. Tighten the outer arms and widen your shoulder blades. Try to lift the space between the shoulder blades up into the torso.
5. Remain tightly in this pose between 30 seconds to a minute and release with an exhale. Roll the spine towards the floor to relax.
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 upper thighs back and bring your heels closer to the floor while exhaling. Begin straightening your legs without locking your knees.
4. Tighten your forearms and apply pressure to the tips of both index fingers. Begin lifting from this point to your wrists and all the way up to your shoulders. Rotate your shoulder blades by bringing them together and allowing them to migrate to the lower back. Set the head in a position between the arms without letting it rest.
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.
Without further ado
Mountain Yoga 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. Slightly flex your thighs and raise your knee caps without tightening your core. Lift your inner ankles in order to support your arches. Now imagine a burst of energy going from the lowest point of your body straight through to the crown of your head. Turn your inner thighs inward slightly and bring your pelvis up towards your belly button.
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. Bring the crown of your head directly above the pelvic relative to its position. Keep your chin parallel to the floor and press your tongue to the floor of your mouth. Soften your eyes and relax.
5. The mountain pose, or Tadasana, is the foundation to all other standing yoga poses. It is important to practice this pose. Remain in the pose from 30 seconds to a minute while breathing smoothly.
Yoga Poses: Bridge
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. Now with your hands and feet planted on the ground, lift your pelvis in the air. Try not to flex your butt if at all possible. Squeeze your hands together underneath your body and pull them towards your heels to properly position your shoulders on the ground.
3. Lift your glutes until the thighs are roughly parallel to the floor. Keep knees roughly at 90 degrees, but push them away from the hips while lengthening the tailbone. Focus at this point on bringing your pelvis towards your navel.
4. Flatten your head to the ground by moving your chin away from your chest. Begin firming your shoulder blades and moving your sternum towards your chin. Tighten the outer arms and widen your shoulder blades. Try to lift the space between the shoulder blades up into the torso.
5. Remain tightly in this pose between 30 seconds to a minute and release with an exhale. Roll the spine towards the floor to relax.
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 upper thighs back and bring your heels closer to the floor while exhaling. Begin straightening your legs without locking your knees.
4. Tighten your forearms and apply pressure to the tips of both index fingers. Begin lifting from this point to your wrists and all the way up to your shoulders. Rotate your shoulder blades by bringing them together and allowing them to migrate to the lower back. Set the head in a position between the arms without letting it rest.
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.
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Learn more about yoga poses if you are looking to get immersed in yoga. Want a personalized fitness program?. Read more about the Battle Yourself Online Personal Training program to get a personalized fitness program created to help you towards your fitness, athletic, or lifestyle goals.
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