75 Yoga Poses
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The 10 Most Important Yoga Poses for Beginners | DOYOUYOGA
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Turn your gaze up to the top hand and hold for breaths. Lift up to stand and repeat on the opposite side. Tree is an awesome standing balance for beginners to work on to gain focus and clarity, and learn to breathe while standing and keeping the body balanced on one foot. Start with your feet together and place your right foot on your inner left upper thigh. Press your hands in prayer and find a spot in front of you that you can hold in a steady gaze. Hold and breathe for breaths then switch sides.
Warrior poses are essential for building strength and stamina in a yoga practice. They give us confidence and stretch the hips and thighs while building strength in the entire lower body and core. Warrior 1 is a gentle backbend; and a great pose for stretching open the front body quads, hip flexors, psoas while strengthening the legs, hips, buttocks, core and upper body.
For warrior one, you can take a giant step back with your left foot coming towards a lunge, then turn your left heel down and angle your left toes forward 75 degrees. Warrior 2 is an external hip opener and opens up the inner thighs and groin. It's a good starting point for many side postures including triangle, extended angle and half moon balance. Turn your right toes out 90 degrees and your left toes in 45 degrees. Bend your right knee until it is directly over your right ankle while keeping the torso even between the hips.
Stretch your arms out to your sides and gaze over your right hand.
Hold for breaths before straightening the right leg and turning your feet to the other side to repeat on left side. Seated forward bend is the perfect fold for everyone to start to open up the body and learn to breathe through uncomfortable positions. If you feel any sharp pain, you need to back off; but if you feel the tension when you fold forward and you can continue to breathe, you will slowly start to loosen up and let go.
The 10 Most Important Yoga Poses for Beginners
You can also keep your knees bent in the pose as long as the feet stay flexed and together. Start seated with your legs together, feet firmly flexed and not turning in or out, and your hands by your hips. Lift your chest and start to hinge forward from your waist. Engage your lower abdominals and imagine your belly button moving towards the top of your thighs. Once you hit your maximum, stop and breathe for breaths. Make sure your shoulders, head and neck are all released. A counter pose to a forward bend is a back bend. Lie down on your back and place your feet hip width apart.
Press firmly on to your feet and lift your butt up off the mat.