Yoga practitioners around the world follow this ancient practice to build strength, flexibility, well-being and a sense of peace. The varying styles of yoga include poses range from easy to physically challenging, including fundamental poses that beginning yogis should learn before delving into the more complicated postures.
Mountain Pose
Mountain pose or tadasana, one of the simplest of yoga poses, does not seem like a pose at all. It serves as the starting point of other postures and sequences in the yoga practice. Stand at the top of your mat with your feet together or slightly apart. Align your body so that your hips are directly over your feet, your shoulders are directly over your hips and your head is centered so that your ears are in line with your shoulders. Allow your arms to relax by your side and pull your shoulders back slightly. Lengthen the crown of the head up toward the ceiling. In some practices, the palms should turn out, so that the little finger is next to your hip, but that is a matter of personal preference.
Cat-Cow Pose
This pose loosens up the spine and prepares it for more intensive postures to follow. Get down on your mat on all fours with your wrists directly underneath your shoulders and your knees directly underneath your hips. Keep a flat spine and a long neck. On your inhale, lift your head and your tailbone and allow your belly to drop down toward the mat. This is called cow pose because it resembles the way a cow stands. Now, exhale and reverse the position, arching your back like a cat and curling your tailbone under and bringing your chin toward your chest. Inhale again and come into cow pose, exhale and go back to cat pose. Repeat this sequence three more times, allowing one deep breath per movement.
Cobra Pose
Many styles of yoga practice this back-strengthening posture. Lie on your mat on your stomach to perform the cobra pose or bhujaangasana. Place your palms on the mat next to your upper ribs and let your elbows stick up into the air like cricket legs. On an inhale, lift your shoulders and chest a few inches off your mat, using your back strength. You may push a little bit through your palms, but your hands are mainly there for support; most of the work should come from your middle and lower back. Pull your shoulders back and lengthen your neck. Hold for five to 10 seconds and release.
Downward Facing Dog
An almost iconic pose, down dog stretches and strengthens nearly every muscle in the body. Bend down and place your palms on the mat in front of your feet. Walk your feet back about three to four feet so that your hips are up in the air and your body looks like an upside-down V. Press your palms and the knuckles of your hands fully in to the mat. Keep a micro-bend in your elbows to protect the joints and roll your upper arms out to create more space between your shoulder blades. Press your chest back toward your thighs, bringing your ears next to your upper arms and transferring more weight into your feet. Lift your tailbone up toward the ceiling and relax your heels down toward the mat, lengthening the back of your legs. Hold here for 10 seconds and release.
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