When you’re looking for a fun, safe way to get your body moving, yoga is the perfect option! It doesn’t add stress to your joints, helps build a healthy amount of muscle, and increases physical and mental health. Plus, it lowers the amount of Cortisol in the body (a hormone that helps to regulate mood) and can decrease depressed thoughts in people. But, even if you know all the benefits of yoga, how do you get started? A class can be intimidating if you don’t know what you’re doing. That’s why we’ve put together a few yoga poses that can get your feet wet in the world of yoga. So, grab your mat and clear your mind!
Cobra Pose
Benefits: Strengthen spine, arms, and wrists!
Lay with your stomach flat on the floor. Place the palms of your hands on the floor next to your belly button, and use your arms and core to lift your chest and upper abdomen off the floor. Take a few deep breaths, and enjoy the deep stretch that this pose will bring to your chest and neck!
Bridge Pose
Benefits: Strengthen chest, neck, and spine!
For this pose, you’ll need to lay on your back with your arms relaxed down parallel to your body. Then, bend your knees and lift your buttocks several inches off the ground. Be sure to hold your stomach in tight so that your muscles don’t droop down towards the ground. This pose will build muscle in your lower core and legs and help you to gain endurance and agility.
Downward Dog
Benefit: Full body circulation!
Start on all fours, but then slowly walk your hands a few inches forward. Next, lift up onto your toes, and elevate your buttocks in the air. When done correctly, you will create a long slope with your back. Be sure to distribute your weight evenly. This pose will strengthen your abdomen and arms and help relax your muscles.
Child’s Pose
Benefits: Stretches the hip, thighs, and ankles!
While you’re up in Downward Dog, rock your body weight back onto your heels and bend your knees down to the ground. Then, push your buttocks back over your feet and relax. This will stretch your back muscles and help build a sense of calm within you.
Mountain Pose
Benefits: Improves posture!
Stand with your feet together and your shoulders slightly lifted but relaxed. Take a deep breath in, lift your arms overhead, and focus on distributing your body weight evenly throughout your feet. This pose will increase your balance and help relax your nervous system.
Tree Pose
Benefits: Strengthens thighs, ankles, and calves!
Once you’ve mastered the mountain pose, you can move on to the tree pose! Stand with your feet together and your shoulders relaxed, but instead of lifting your arms overhead, out them into a prayer position near your chest. Then, lift one of your legs so that the bottom on your foot can rest on the inside of the opposite thigh. Be sure to try this with both legs. It may take some practice, but it can really help boost your balance!
Follow these simple instructions to increase your physical and mental health, build strength, and stretch your muscles! After just a few practice sessions, you’ll start to feel more confident and comfortable on the mat. The key is to just get started!
