Yoga Poses for Beginners
Come to a comfortable seated pose. Close the eyes and focus on the inhalation, counting the breaths in and out to steady the mind. Hold this pose for at least one minute in silent quiet reflection. Each time the mind ramble gently ask it to come back. Remain consistent and free from judgment. Start and end this sequence with at least one full minute in silent meditation on the breath to create a calm and steady mind.
Downward-Facing Dog (Adho Mukha Svanasna):
Externally spin the shoulders, spreading the shoulder blades and straightening the arms. Press into the hands to lift up. Push the chin under and gaze toward your navel. Engage your quadriceps and press down into the bases of your big toes. Suck your bottom belly in and draw the pelvic floor upward. Hold this pose for five deep breaths.
Dolphin Plank Pose (Makara Adho Mukha Svanasna):
From Downward Facing Dog Pose or from your hands and knees, place your elbows exactly under your shoulders and spread your shoulder blades. Lower into the ground from the shoulders however the elbows while keeping the collarbones broad. Magnetize the lower ribs in and firm the lower abs. Tuck the tailbone although lifting the pelvic floor along the spinal axis. Engage the quadriceps and draw the legs toward each other. Hold this pose for 5 breaths. Repeat 3 times.
From your back, roll over onto your right side, stacking your side body exactly on top of your right arm. This pose tests your arrangement and core control. It looks easy but is a strong teacher of strength and will build all the core strength compulsory for a full lifted Side Plank Pose. Carefully avoid any tendency to arch or flex the spine. Alternatively draw the torso in toward the central axis of the spine by firming the lower abs, tucking the tailbone, and hugging the lower ribs in. If you feel pleasant extend the left arm up and look toward the left fingers. Hold this pose for 5 breaths. Repeat on the left side.