Yoga is a form of exercise that makes a connection between your mind and body. You hold various poses in a fixed position while you breathe deeply. This type of exercise improves your strength and flexibility. It also helps reduce stress levels. If you are just starting out, consider these beginner exercises.
Forward Bend
The forward bend is an upright pose that is also known as "uttanasana." To perform this exercise, stand with your feet together and knees straight. Bend over at the hips while maintaining straight knees. Go as far as you can and place your hands on your legs. Breathe deeply, and with each exhale, try to go a little further down. Ultimately try to touch the floor with your fingers. Hold for 30 to 45 seconds.
Cat Cow
Cat and cow poses are often used in unison. Together, they help strengthen the internal muscles of the spine which is therapeutic for the back. To do the cow pose, come onto all fours with your knees directly under your hips and your hands directly under your shoulders. Take a big inhale as you arch your back and lower your belly downwards. Look straight ahead as you do this. To do the cat pose, exhale while rounding your back and looking straight down at the floor. Alternate back and forth between the two poses. Remember to inhale in the cow pose and exhale in the cat pose.
Plank
A plank pose strengthens your core and upper body at the same time. To do this exercise, lie on your stomach with your hands directly under your shoulders. Curl your toes under your feet and push yourself straight up in the air until your arms are extended. Look down at the floor just in front of your body and maintain a straight line from your shoulders to your heels. Hold for 30 to 45 seconds. For an easier variation, do the same pose on your forearms.
Downdog
Downward facing dog is also known as "adho mukha svanasana." To do this pose, lie on your stomach with your hands directly under your shoulders. Push yourself up into a plank position and keep walking your hands back while pushing your weight back on to your heels. Your bottom should be elevated toward the ceiling at this point and your body should be bent approximately 90 degrees. Fix your gaze straight down and try to lower your feet to the floor. Hold for 30 to 45 seconds.
Warrior II
Warrior II is also known as "virabhadrasana II." This pose helps stretch the groin muscles, hamstrings, shoulders and chest. To do this exercise, stand with your feet about four feet apart from each other. Turn your right foot in slightly and turn your left foot so it is parallel with your body. Make sure your heel is in line with your foot at this point. With your hips in line with your shoulders, extend your arms up until they are parallel to the floor, bend your left knee until it is bent 90 degrees and your thigh is parallel to the floor. Keep your right leg straight throughout the exercise. Look out past your left hand, hold for 30 to 45 seconds and switch sides.
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