Yoga For Beginners

Yoga for beginners means the use of props: pillows, cushions, and blankets.

So, have these readily available to you when you practice yoga asana's.

For example, in the following yoga for beginners pose, have props under your abdomen and chest for support.

Benefits ...

• stretches back and neck muscles

• allows the nervous system to be toned and enhanced

• calms the mind

Scroll to the end for details on Therapeutic Yoga.

1. Begin from Cat Pose -- Marjariasana -- kneeling, hands and knee's touching the floor

2. extend your arms and hands out in front of you, shoulder width apart

3. pull the upper arm bones -- humerus -- into the shoulder joints, and lengthen the spine

4. rotate the upper arm bones spreading the shoulder joints

5. curl your toes under and exhale, lifting the pelvis and sitting bones into the air toward the sky

6. keep the knee's bent and heels off the floor

7. lengthen through the spine and arms

8. straighten the legs moving your heels toward the floor

9. Inhale, draw energy up the arms and legs into the pelvis

10. exhale, all this energy to penetrate throughout the core of your body

11. hold the pose for as long as you desire, breathing in and out deeply

12. when completed, bend your legs and arms and come back to Cat Pose.

13. Repeat the steps again for more intense results.

    
    

    

14. A variation to Downward Facing Dog is to extend one leg

15. perform as stated above

16. when in position, extend one of the legs back and up

17. hold and breathe

18. release and repeat for the other leg.

Click on the yoga poses below...

1. Start this yoga for beginners exercise by standing with your legs spread apart

2. rotate your right leg and foot out 90 degrees

3. lift and rotate the left heel about 45 degrees. The left heel is in line with the right arch of the foot

   

4. spread the toes out of both feet, engage and tighten the thigh muscles

5. rotate your trunk and pelvis so that you are looking over your right leg

6. bring the arms up horizontal to the floor at shoulder height

7. relax the shoulders, move the shoulder blades toward the pelvis, and spread the fingers creating a line of energy along the underside of the arms

8. rotate the arms so that the palms are facing upward, then rotate the lower arms and hands, palms toward the floor

9. when ready, bend your right leg at the knee positioning it over your ankle

10. tighten and activate the back leg, pushing the heel into the ground

11. open up the pelvis, keeping the spine straight

12. keep the sacrum scooped in and draw the abdomen in

13. open up the chest, turn the head, and gaze over the front hand and fingers

14. hold the pose for as long as you desire, breathing in and out deeply

15. when completed, straighten your leg, allow your arms to fall by your side

16. turn, repeat the steps for the other side.

1. start by lying on your back, knee's bent, feet on the floor hip width apart, directly under the knee's

2. place the arms stretched out on the floor just away from your body

   

3. gently scoop the sacrum or tail-bone to lengthen the lower back

4. inhale, engage the legs by pushing them into the floor, lifting your pelvis toward the sky

5. exhale, lengthen the front and the back of your torso

6. now, breath deeply, expanding the rib cage and chest

7. hold this pose for as long as comfortable

8. when releasing the Bridge Pose, slowly come to the floor, one vertabra at a time