Would you like to create a relaxing yoga routine but don’t know where to start? No worries, sis, we’ve got your back. Roll your mat and let us guide you through this quick and easy guide of “Yoga For Everyone”.
Every year, yoga seems to hook more and more people around the globe. With thousands of years, this ancient practice is a combination of physical and mental exercises and you don’t need to be an experienced yogi to create your own routine. So, don’t be intimidated by the complicated poses on Instagram, there’s a yoga style for everyone.
In this guide, we’ve rounded up the main yoga poses (asanas) for beginners so that you can build a regular yoga practice.
Seated forward fold (in Sanskrit Paschimottanasana):
- Bring your arms straight out to the sides and up over your head, reaching toward the ceiling.
- Inhale and straighten your spine.
- Exhale, go forward, hinging at your hips.
- On each exhale, deepen into your forward bend.
Cobbler’s Pose (in Sanskrit, Baddha Konasana):
- Bend your knees and bring the soles of your feet together as you let your knees fall out to the sides.
- Bring your feet in as close to your body as you possibly can, but in a comfortable way.
- Press the outer edges of your feet together
- Sit up tall with a long spine and keeping your shoulders away from the ears.
Plank Position (Utthita Chaturanga Dandasana):
- Begin in the plank position, face down with your forearms and toes on the floor.
- Your elbows are directly under your shoulders.
- Engage your abdominal muscles, drawing your navel toward your spine.
- Ensure your shoulders are down, not creeping up toward your ears. Your heels should be over the balls of your feet.
- Hold this position for 10 seconds. overtime, increase to 20, then 30 and so on.
Downward Facing Dog (in Sanskrit, Adho Mukha Śvānāsana):
- Begin in a kneeling position on your mat with hands directly under shoulders, fingers spread wide.
- Tuck your toes under and engage your abdominals as you push your body up off the mat and bottom towards the ceiling.
- Relax your head and neck and breathe fully.
- Hold this position for 30 seconds or more.
Pigeon Pose (in Sanskrit, Eka Pada Rajakapotasana):
- From Downward Facing Dog, bring the right leg up into a Down Dog Split.
- Bend your right knee and bring that leg forward as if you were going to step into a lunge. Instead of placing your foot down as you would for a lunge, bring your right knee to the floor on the outside of your right hand.
- Release your left knee to your mat. Your left leg should be flat on the floor.
- Square your hips.
- Keep hips square and weight balanced equally on both sides as best you can. Reach your forehead toward the floor.
- To release, curl your left toes under and step back into a Downward Facing Dog.
Triangle Pose (in Sanskrit, Trikonasana):
- Engage your right thigh muscles and draw your right femur into its socket. Extend your right hand toward the front of the room, keeping your right hip tucked.
- Lower your right hand down onto your shin. If you are more open, bring your right hand to the floor on the inside or on the right foot.
- The left shoulder stacks on top of the right one as you open your chest.
- Turn your head to take your gaze up toward your left fingertips.
- Stay for at least 5 breaths.
- Repeat on the other side.