Yoga is a form of meditative exercise that has been practiced for centuries. Yoga not only counts as an stretching and strengthening exercise, but Mayo Clinic suggests that yoga provides a way to decrease stress, lose weight and manage chronic health conditions like insomnia or even cancer. There are hundreds of yoga poses, but all you need to get started is a few different beginner poses.
Downward Facing Dog
The Downward Facing Dog pose, which is one of the more common yoga moves, helps strengthen your arms and legs while stretching the hands, shoulders, calves, hamstrings and the arches of your feet. To perform the Downward Facing Dog, kneel on the ground with your hands slightly in front of you. Lift your knees and press your hands into the floor, keeping each knuckle even. Move your hips back and up, raising your sit bones towards the ceiling. This will create almost an off-centered 90-degree angle. Refrain from completely locking your knees.
Cobra
The Cobra pose is designed to help strengthen the spine and open up your heart and lungs. The pose stretches your abdomen and shoulders while working out the muscles of your arms. To perform the cobra pose lay your body in a prone position on the floor. Place your hands flat on the floor with your fingers facing forward at the shoulder level. Push your abdomen off the floor by straightening your arms, leaving your hips and legs in contact with the floor. Stretch your head towards the sky moving your shoulders firm against the back and pressing the tops of your feet firmly into the floor.
Warrior Poses
Warrior poses come in three main forms, but Warrior Pose I is more suitable for those just beginning yoga as it doesn't require as much balance. Warrior I pose creates a movement similar to a lunge. This pose stretches your hamstrings, calves and groin while strengthening your leg muscles. To perform this pose, step forward with one leg creating a gap of three-and-a-half to four feet between your legs. Adjust your feet so that the left foot is turned 45 degrees to the right, the right foot is turned 90 degrees to the right, and the left heel is aligned with the right one. Raise your arms above your head so that they are perpendicular to the floor. Hold that position.
Child's Pose
The Child's Pose is a relaxation pose that takes pressure off the back and neck and gently stretches the muscles of your ankles, hips and thighs. To perform the Child's Pose, kneel down on the floor, making sure that your two big toes are touching each other. Keeping your knees still, curl your body down towards the ground, laying your torso between your thighs. Lay your hands palms up alongside your body and gently bring your head down to rest with your forehead touching the floor while breathing slowly and deeply. Allow your shoulder blades to relax wide across your back.
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