You don’t have to be able to twist your body into impossible shapes or touch your hands to your toes. When you join yoga, you should aim for one thing: becoming flexible in mind, body and spirit. Although, yoga may be overwhelming for a beginner due to the many poses that you need to learn, you should not be scared. You need to be patient and learn one pose after another. When you are a beginner, here 3 poses that you should know.
Mountain pose (Tadasana)
This is probably the most basic pose of them all. All you need to do is to stand tall with your feet together. You should keep your arms on your sides and ensure that your shoulders are relaxed and your weight is evenly distributed through your soles. At this position, take a deep breath and raise your arms over your head. With your palms facing each other, try to reach up to the sky with your fingertips.
This pose helps you to improve on your posture and strengthen your thighs. The pose also aids in relieving back pain.
Downward facing dog
This is another basic pose that you need to learn as a beginner. The pose places your head at a lower level than your heart. To get into position, you need to start in all fours with your hands under your shoulders, hips and knees. At this position, walk forward a few inches using your hands and spread your fingers wide while pressing your palms into a mat. When you are comfortable, curl your toes and slowly push your hips towards the ceiling and press your shoulders away from your ears. You should also ensure that your feet are hip-width apart and your knees are slightly bent. To ensure that you are in the right position, your body should assume an inverted V shape.
This pose improves your flexibility and increases muscle tone in the arms and legs.
A number of elements are put together in this pose. To assume the pose, you need to extend your arms onto your sides and bend over your right leg. Your feet should be at least three feet apart and toes on your right foot should be turned out to 90 degrees while those on the left leg should be turned out to 45 degrees. At this position, allow your right hand to rest on your right leg either below or above your knee. You can also rest the right hand on the floor. While the right hand is resting on the floor or on your right leg, extend your fingertips of your left hand towards the ceiling. Once in position, turn your gaze towards the ceiling and hold the pose for at least five breaths.
This pose expands your torso in four directions, enhances balance, builds muscle strength in your legs, releases your shoulders and chest and provides a mild twist that makes you more flexible.