Beginner's Yoga Poses

The world of Yoga can be challenging but it doesn't have to be.  We have outlined some great beginner's yoga poses that you can do to get started.  We're often instructed to "do a pose" rather than asking the question, "Why?"  If we use anatomy to help us answer this question, we understand how to fit the pose to our body rather than trying to make our body fit the pose.Answering this question with the foundation of our anatomy let's us fit the pose to our body rather than trying to make our body fit the pose.

Just a few easy movements every day will improve your flexibility and increase overall well being.  We recommend taking some time when going through these Yoga poses to create a simple practice that's right for you.

 

Cobra Pose

Why?  Cobra is a wonderful way to lengthen and strengthen the spine.  Done with awareness it can ease back pain and strengthen back muscles.

Warrior one Yoga Pose

Why?-Warrior One is a great way to stretch the calves, thighs and psoas.  It important to let the back foot move to ensure that the ankle and knee are not taken into rotation.

Warrior Two Yoga Pose

Why? Warrior two helps build balance and strengthens the legs.  All of the warrior poses should be done with feet placed in a way that allows the knees to stay aligned and ankles to bend easily.  Don't look up at the lifted arm...keep your chin in line with the breastbone!

Sunbird Yoga Pose

Why?  Great pose for back pain.  This easy pose helps build core strength and creates a traction effect for the spine.  Be sure to pad your knees if you’re on a hard surface.This easy pose help build core strength and creates a traction effect on the spine.  Be sure to pad your knees on a hard surface.

Side Angle pose

Why?  Side angle helps balance and lengthens the spine.  Feet should be hip width apart rather than in line, this allows for maximum stability.  See if you can move the hips in the way  that the joint is designed to move...can you wiggle them?  Don't let the front knee collapse into midline, you'll feel a great stretch on the inner thigh and also stabilize the pose.

Pelvic Tilt Yoga Pose

 Why?  If you have any low back pain at all, this is a great place to start and end your day.  As with each pose, matching your breath to the gentle tipping of the pelvis creates a synergy between muscles and nerves.  You can do this movement for as long as it feels good.  Don't lift the hips, just an easy arching and flattening of the back.