| It is widely believed by strangers to the yoga | | | | From here we can transition easily into one of the |
| community that one has to be very flexible or have | | | | more popular poses, Downward Facing Dog or Adho |
| incredible athletic ability to participate in a yoga class. | | | | Mukha Svanasana. As you tuck your toes under, lift |
| This is simply not the case. While some advanced | | | | your knees off the floor, hips towards the sky, |
| postures may require you to be strong or flexible, most | | | | pressing your belly towards your thighs, heels toward |
| are accessible to people of all levels of athletic ability | | | | the floor and allow your head to hang heavy. Do not |
| and body type. Here are some yoga moves for | | | | worry about forming a perfect upside down V or |
| beginners that you can practice at home to get you | | | | actually being able to touch your heels to the floor your |
| started. I have the English and Sanskrit names in italics | | | | first time out. Bend your knees as necessary and |
| so you can start familiarizing yourself with yoga | | | | spread your fingers wide to take the pressure off |
| terminology. | | | | your wrists. Downward dog has many benefits such |
| We will begin with Child's pose or Balasana. This is a | | | | as decompressing the spinal column, strengthening the |
| great pose for resting the body or slowing the heart | | | | shoulders and arms, and bringing fresh oxygen to the |
| rate down. To get in to the pose, sit your hips back on | | | | central nervous system. |
| your heels, and bring your forehead to the mat. Walk | | | | I love this next yoga pose because I work on my feet |
| your hands out toward the front of the mat with the | | | | all day and I can do it whenever I have a free moment |
| palms down, or release them back by your hips with | | | | regardless of where I am and what I am wearing. |
| the palms up. You can have your knees together or | | | | Forward Fold or Uttanasana, is an excellent way to |
| apart as you feel comfortable. Allow your arms to rest | | | | bring deep release to the spine and revitalize the |
| on the mat as gravity takes your body deeper into the | | | | central nervous system by oxygenating the brain and |
| pose. | | | | spinal column. To get into the pose you come to |
| From there you can transition to all fours for a set of | | | | standing with your hips over your heels, and fold |
| Cat/ Cow pose or Marjarasana / Gavasana. This is | | | | forward from the hip. Let gravity take the weight of |
| an easy way of getting the body warmed up and | | | | the head and upper body to the floor. Feel free to |
| prepared for movement. With your knees at hips | | | | soften the knees as much as is needed to bring that |
| distance apart, and your hands stacked directly under | | | | release into the spine. You can gently lengthen along |
| your shoulders with the fingers spread, you'll form a | | | | the back of the legs as is comfortable for you without |
| solid table top. As you inhale bring your tailbone | | | | hyper extending your knees. |
| towards the sky, arching your back, sending the chest | | | | These are just a few of many yoga poses for |
| forward while your shoulder blades peel back towards | | | | beginners that you can do on your own regardless of |
| each other. On your exhale send your navel up | | | | skill level. Remember to always be safe and caring |
| towards your spine as you bring the tailbone down | | | | with your body in your yoga practice. It always helps |
| and allow your head to hang down heavy. Repeat this | | | | to have experienced yoga instructors give you |
| for 5-10 breaths. Each time, inhaling into an arched | | | | adjustments in your asana but its good to practice at |
| back sending your heart space forward, and exhaling | | | | home as well. Best of luck to you on your journey! |
| as you round out the spine, bringing the tailbone down. | | | | |