You don't have to be a contortionist to reap the benefits of yoga. Yoga provides a series of physical positions that are designed to increase flexibility, reduce stress and improve overall well-being. Even if you're a beginner, start with slow, simple yoga poses that will help you reduce tension. Talk to your doctor before starting a new exercise program, particularly if you have health conditions or injuries.
Warrior One
The warrior one position will increase the range of motion in your legs and groin, and align your spine. Stand up straight with your feet about hip-width apart, then take one step forward with your right foot. Bend your knee slightly to lower your body into a lunging position. Turn your left foot about 45 degrees to your right, pivoting at the heel. Bend your right knee until it creates a 45-degree angle. Take a deep breath as you lift your arms up over your head, keeping your arms against your ears and your palms facing one another. Touch your palms together and look up toward your hands. Take eight full breaths, then inhale as you rise back to standing, lower your arms and realign your feet so they are next to each other.
Downward Dog
The downward dog pose increases circulation in the body, stretches the hamstrings and aligns the spine. Get down on all fours, then walk your hands forward as you spread your fingers apart. Straighten your legs as you transfer your weight to your toes, raising your butt into the air as you straighten your legs and arms. In downward dog, your body will resemble an upside-down "V" shape. Relax your shoulders and separate your feet until they are at about the width of your hips. Take three full breaths, then release.
Cat and Cow
The cat and cow poses are beneficial for anyone practicing yoga, but may be particularly helpful in stretching the back and neck if you are pregnant. Get down on all fours, then arch your back as you tuck your tailbone underneath your butt. Lift your head so you are looking straight in front of you. Bring your body back to a neutral position on all fours as you breathe out. This is cat pose.
Lower yourself into cow pose by allowing your stomach to relax completely, still remaining on all fours. Breathe in as you let your stomach hang down as far as it can as you exhale, allowing your neck and head to relax completely. Breathe out as you return to a neutral position. This is cow pose. Alternate between cat and cow pose for as long as you feel comfortable doing so.
The Crow
Transition into the crow pose after performing the downward dog pose. The crow helps improve balance and reduces tension as you continue to breathe through the pose. If you don't feel comfortable starting in downward dog, stand up straight, then bend at the waist to touch your toes.
Walk your feet to your hands until your arms touch your knees, then bend your elbows and lift your heels off the floor, bending your knees as much as necessary to maintain your balance. Let your knees rest on the outer side of your upper arms. Hold this position for 10 full breaths.
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