Most Popular Yoga Poses for Beginners
Top Most Popular Yoga Poses for Beginners
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As a begin yoga practice home student, I am your yoga teacher ,you might feel overwhelmed by the sheer number of yoga poses and their odd-sounding names.
As you progress, you can take on more challenging poses, but it's a good idea to keep things simple when you're just starting out. The basic poses outlined here are valuable enough to keep you Practicing yoga occupied for a long time.
WHAT IS YOGA ? how to begin yoga practice?
Types of yoga Poses:
[4] Iyengar yoga
[5] Kundalini yoga
[6] Ashtanga yoga
[7] Bikram yoga
[8] Yin yoga
[9] Restorative yoga
[10] Prenatal yoga
[11] Anusara yoga
[12] Jivamukti yoga
{1} LOTUS YOGA
how to begin yoga practice
Step 1
Sit on the floor with your legs straight in front. Bend your right knee and bring the lower leg up into a cradle: The outer edge of the foot is notched into the crook of the left elbow, the knee is wedged into the crook of the right elbow, and the hands are clasped (if possible) outside the shin. Lift the front torso toward the inner right leg so the spine lengthens (and the lower back does not round). Rock your leg back and forth a few times, exploring the full range of movement of the hip joint.
Step 2
Bend the left knee and turn the leg out. Rock your right leg far out to the right, then lock the knee tight by pressing the back of the thigh to the calf. Next swing the leg across in front of your torso, swiveling from the hip and not the knee, and nestle the outside edge of the foot into the inner left groin. Be sure to bring the right knee as close to the left as possible, and press the right heel into the left lower belly. Ideally the sole of the foot is perpendicular to the floor, not parallel.
Step 3
Now lean back slightly, pick the right leg up off the floor, and lift the left leg in front of the right. To do this hold the underside of the left shin in your hands. Carefully slide the left leg over the right, snuggling the edge of the left foot deep into the right groin. Again swivel into position from the hip joint, pressing the heel against the lower belly, and arrange the sole perpendicular to the floor. Draw the knees as close together as possible. Use the edges of the feet to press the groins toward the floor and lift through the top of the sternum. If you wish, you can place the hands palms up in jnana mudra, with the thumbs and first fingers touching.
Step 4
Padmasana is the sitting asana par excellence, but it's not for everybody. Experienced students can use it as a seat for their daily pranayama or meditation, but beginners may need to use other suitable positions. In the beginning, only hold the pose for a few seconds and quickly release. Remember that Padmasana is a "two-sided pose," so be sure to work with both leg crosses each time you practice. Gradually add a few seconds each week to your pose until you can sit comfortably for a minute or so. Ideally you should work with a teacher to monitor your progress.
{2} Vinyasa yoga
how to begin yoga practice
Stand with your feet parallel, hip-distance apart, and your arms relaxed at your sides. Take a few breaths before proceeding.
Inhaling, raise your arms to the front and over your head. Pause at the top.
Exhaling, lower your arms.
Repeat six times, carefully synchronizing the duration of the movements to the duration of your breath.
Then go into the posture and stay for one breath. Lower the arms. Return to the posture for two breaths. Lower the arms. Continue adding a breath with each repetition until you have completed a four-breath stay in the posture.
STEP 2: STANDING FORWARD BEND
Stand with your feet parallel, hip-distance apart, and your arms at your sides. Take a few breaths before proceeding.
Inhaling, raise your arms to the front and then over your head, keeping your elbows relaxed.
Exhaling, fold forward, slightly bending the knees, taking the arms to the side and resting the hands on the small of the back.
Inhaling, lift your back, taking the arms to the front and over your head as you stand, keeping your knees slightly bent until the end of the movement.
Exhaling, lower your arms.
Repeat six times, synchronizing your movements to your breath.
STEP 3: KNEELING WARRIOR
Kneel, placing padding under the right knee. Step your left foot forward. Placing the hands at the center of the chest, take a few breaths in place.
Exhaling, bring the hands back to the chest as you straighten the left knee and return to the starting position,Repeat four times.
Then go into the posture and take the hands behind the back with the palms together and the fingers interlaced. Stay for four breaths before changing sides.
STEP 4: KNEELING FORWARD BEND SEQUENCE
Place padding under your knees and sit on your heels with your knees slightly apart and your hands on your thighs. Alternate beginning posture: Kneel upright with your arms at your sides and your knees hip-distance apart.
Inhaling, raise the arms to the front and over your head, while standing up on the knees
Exhaling, take the hips toward your heels as you fold over the thighs. Keep the arms relaxed as they come to the floor.
Inhaling, move the chest forward over the hands, slightly arching the back and keeping the elbows soft.
Exhaling, tuck your toes under, lift the buttocks, lower the chest, and press firmly through all parts of the hands as you take downward-facing dog. Keep the head down.
STEP 5: SUPINE BACK ARCH
Lie on your back with your feet hip-distance apart on the floor and your arms comfortably at your sides, palms down.
Pause for twelve breaths, fully releasing the back of the body into the floor. Link your attention to your breath before proceeding.
Inhaling, press through the feet and raise the hips off the floor, while lifting the arms over your head to the floor behind you. Keep the elbows slightly bent and all parts of each foot firmly pressing into the floor.
Exhaling, lower the hips and arms to the starting position.
Repeat 6 times dynamically, linking your movement to the duration of your breath.
Then take the pose, grabbing the ankles or placing the palms together behind your back with the fingers interlaced, and stay for six breaths.
STEP 6: PRONE BACK ARCH SEQUENCE
Lie on your stomach and place your forehead on the floor and your hands under your shoulders, or slightly in front. Separate your ankles a foot apart and relax your legs.
Inhaling, lift the chest, shoulders, and head, without pushing down on the hands. Keep the neck relaxed and the chin in a neutral position.
Inhaling, lower the feet back to the floor.
Exhaling, lower the chest and forehead to the floor.
Repeat the cycle six times.
Then add a breath in each position for two cycles.
FINAL REST
Lie comfortably on your back with the legs extended and the arms at your sides.
{3} Hatha yoga:
STEP 1: ARM RAISES
Stand with your feet parallel, hip-distance apart, and your arms relaxed at your sides. Take a few breaths before proceeding.
Inhaling, raise your arms to the front and over your head. Pause at the top.
Exhaling, lower your arms.
Repeat six times, carefully synchronizing the duration of the movements to the duration of your breath.
Then go into the posture and stay for one breath. Lower the arms.
Return to the posture for two breaths. Lower the arms. Continue adding a breath with each repetition until you have completed a four-breath stay in the posture.
STEP 2: STANDING FORWARD BEND
Stand with your feet parallel, hip-distance apart, and your arms at your sides. Take a few breaths before proceeding.
Inhaling, raise your arms to the front and then over your head, keeping your elbows relaxed.
Exhaling, fold forward, slightly bending the knees, taking the arms to the side and resting the hands on the small of the back.Inhaling, lift your back, taking the arms to the front and over your head as you stand, keeping your knees slightly bent until the end of the movement.
Exhaling, lower your arms.
Repeat six times, synchronizing your movements to your breath.
STEP 3: KNEELING WARRIOR
Kneel, placing padding under the right knee.
Step your left foot forward. Placing the hands at the center of the chest, take a few breaths in place
.Inhaling, bend your left knee while opening the arms and lifting the chest
Exhaling, bring the hands back to the chest as you straighten the left knee and return to the starting position.
Repeat 4 times.
Then go into the posture and take the hands behind the back with the palms together and the fingers interlaced. Stay for four breaths before changing sides.
STEP 4: KNEELING FORWARD BEND SEQUENCE
Place padding under your knees and sit on your heels with your knees slightly apart and your hands on your thighs.
Alternate beginning posture: Kneel upright with your arms at your sides and your knees hip-distance apart.Inhaling, raise the arms to the front and over your head, while standing up on the knees.Exhaling, take the hips toward your heels as you fold over the thighs.
Keep the arms relaxed as they come to the floor.Inhaling, move the chest forward over the hands, slightly arching the back and keeping the elbows soft.
Exhaling, tuck your toes under, lift the buttocks, lower the chest, and press firmly through all parts of the hands as you take downward-facing dog.
Keep the head down.Exhaling, tuck your toes under, lift the buttocks, lower the chest, and press firmly through all parts of the hands as you take downward-facing dog.
Keep the head down.Exhaling, move the hips toward the heels, folding over the thighs. Rest the elbows on the floor and allow the forehead to relax onto or toward the floor.
STEP 5: SUPINE BACK ARCH
Lie on your back with your feet hip-distance apart on the floor and your arms comfortably at your sides, palms down.
Pause for twelve breaths, fully releasing the back of the body into the floor. Link your attention to your breath before proceeding.
Inhaling, press through the feet and raise the hips off the floor, while lifting the arms over your head to the floor behind you.
Keep the elbows slightly bent and all parts of each foot firmly pressing into the floor.Exhaling, lower the hips and arms to the starting position.
STEP 6: PRONE BACK ARCH SEQUENCE
Lie on your stomach and place your forehead on the floor and your hands under your shoulders, or slightly in front. Separate your ankles a foot apart and relax your legs.Inhaling, lift the chest, shoulders, and head, without pushing down on the hands. Keep the neck relaxed and the chin in a neutral position.
Exhaling, bend the knees, lifting the feet and drawing the heels in toward the buttocks.Inhaling, lower the feet back to the floor.
Exhaling, lower the chest and forehead to the floor.
Repeat the cycle six times.
Then add a breath in each position for two cycles.
STEP 11: FINAL REST
Lie comfortably on your back with the legs extended and the arms at your sides.
