| If you are a yoga beginner, I'm sure you feel | | | | back is stiff sit on a cushion or yoga block to give you |
| overwhelmed by the newness of the practice. Every | | | | extra support. Rest your hands besides your hips. |
| pose, posture feels strange and slightly unfamiliar. Your | | | | 2. Bend your right knee and place the sole of your right |
| yoga teacher and fellow yoga students all seem to | | | | foot against the left inner thigh. Allow the right knee to |
| know what to do, how to move gracefully from one | | | | fall out to the side. if this feels uncomfortable, place a |
| pose to another and how to balance and relax at the | | | | cushion under your right knee/thigh for extra support. |
| same time in the poses! | | | | Inhale and lengthen your spine. |
| As a yoga beginner, it can all feel too much to take in | | | | 3. Exhale and stretch your hands forwards to the left |
| and remember. | | | | foot, lengthen your back and draw your shoulders |
| To ease you through this process, here are three | | | | down. Aim to keep the bent knee resting on the |
| simple, easy beginner yoga poses for you to practice | | | | cushion/floor and stretch the other leg by pushing the |
| at home. | | | | heel away. |
| As with all exercises, take time to respect and listen to | | | | 4. If you find it difficult to reach your foot with your |
| your body. Remember to breathe slowly and deeply | | | | hands, use a strap or tie looped around the sole of |
| through your nose and to understand, you are a | | | | your foot. |
| beginner and it takes time, energy and patience to build | | | | 5. As you relax in the pose, focus on lengthening your |
| up a personal yoga practice. | | | | body along the straight leg and roll the opposite side rib |
| Three Beginner Yoga Poses to Know and Love | | | | cage above the bent leg towards the inner thigh of |
| Yoga poses fall into five main categories and relate to | | | | your straight leg. |
| the movement your body makes in each pose. These | | | | 6. Stay in position for 5 - 10 rounds of deep breathing |
| are backward bends, forward bends, twists, standing | | | | and gradually return to original seated position. |
| poses and inverted (upside down) positions. As a | | | | 7. Repeat with the other leg. |
| beginner, here are three easy yoga beginner poses for | | | | 3. Half Spinal Twist/Ardha Matsyendrasana |
| you to practice and enjoy. | | | | Half spinal twist, relieves tension in your lower back, |
| 1. Backward Bend - The Bridge Pose/Setu | | | | improves flexibility of the spine; massages internal |
| Bandhasana | | | | organs, especially the digestive organs. It feels like you |
| The Bridge pose helps to improve flexibility and | | | | are wringing out a damp towel and you feel sooo |
| strength in your spine. It also helps to build up the | | | | good afterwards. |
| strength in the legs to support the bending of the back | | | | 1. Sit on the floor with your legs stretched out in front |
| in all back-bending postures. The positioning of the | | | | of you. Gently press your inner thighs together whilst |
| body stimulates abdominal organs and opens up the | | | | slowly pushing the soles of your feet away. If your |
| colon which aid digestion. | | | | back is stiff sit on a cushion or yoga block to give you |
| 1. Lie on your back with your knees bent and the soles | | | | extra support. Rest your hands hands palm down, with |
| of your feet flat on the floor. Place your arms by the | | | | your fingers pointing backwards. |
| side of your body with the palms down. | | | | 2. Place your left foot flat on the mat outside your right |
| 2. Gently press your shoulders down and reach your | | | | calf. Inhale and raise your right arm straight up. Make |
| hands down to catch hold of your ankles. If you find it | | | | sure your head, neck and back are in a straight line. |
| difficult to reach your ankles, simply interlace your | | | | Keep your left hand pressing into the mat. |
| fingers and stretch your arms away from your | | | | 3. Wrap your right arm around your bent left knee. |
| shoulders. | | | | Keep your spine straight, breathe in and gently turn |
| 3. Inhale and press your feet firmly into the floor and | | | | your chest, head and eyes to look over your left |
| raise your hips up as you lift your chest towards your | | | | shoulder. Breathe slowly and deeply into your belly. |
| chin. Keep your head and shoulders on the mat as you | | | | Keep hugging the bent knee inward and lengthening |
| soften the back of your neck into the mat. | | | | your spine. Take 5 - 10 rounds of deep breaths. Slowly |
| 4. Take 3 - 7 deep breaths, then slowly release your | | | | release first your head, then your spine. Relax and |
| ankles/hands and lower yourself back to the mat. | | | | repeat on the other side. |
| 2. Knee Head Pose/Janu Sirsasana | | | | As a yoga beginner, take your time and get used to |
| A simple pose which gives a lovely stretch along your | | | | these three easy beginner poses - the bridge, head |
| back, around the side and back of your waist. This | | | | knee pose and the half-spinal twist. As you gain more |
| helps to activate the kidneys, which aids digestion, | | | | confidence and flexibility you will be able to stay longer |
| relieves constipation. | | | | in the pose and find it easier to try more advanced |
| 1. Sit on the floor with your legs stretched out in front | | | | yoga poses. |
| of you. Gently press your inner thighs together whilst | | | | Give them a go and please feel free to contact me if |
| slowly pushing the soles of your feet away. If your | | | | you wish to receive further easy yoga poses. |