Basic Yoga Positions for the Beginner
If you are new to the world of yoga, it might seem like an intimidating world indeed. You see pictures and videos of people in yoga positions that you think you will never be able to even attempt, let alone master. But the good news is that yoga will meet you on your own personal fitness level, which means that even a beginner can benefit from yoga by practicing some of the basic yoga positions first. As your skill and experience increase, then you can begin to stretch yourself and your body to new lengths, and enjoy the increased flexibility, muscle tone and strength that yoga can offer you.
The Importance of the Warm-up
Because you will be working your muscles and joints hard with your yoga positions, it is very important that you warm up your body before beginning your full workout. You can do this through a series of warm-up yoga positions that will vary depending on the type of yoga workout that you will be focusing on. It is also a good idea to do a few finishing positions at the end of your workout to allow your body to relax properly after the strenuous work that it has just completed. Even more than some other types of exercise programs, a good warm-up and cool down time will help you to get the most out of your workout and prevent possible injury from occurring.
Beginning Yoga
One of the first yoga positions that you will need to learn is the Savasana, or the death pose. This position is done flat on your back, and will go through the process of tightening and relaxing every muscle in your body. It is important during this yoga position not to let your mind wander, but instead to focus on a single, positive image. Another yoga position that beginners will find beneficial is the Udhitta Padasana, which adds raising the legs to the Savasana position. While lying flat on your back with your arms out to the side, you will raise one leg until it is at a right angle with the rest of your body. Hold the stretch, then lower the leg and repeat with your other leg. Finish this position by raising both legs at once.
Another popular beginning yoga position is the Dog and Cat. This yoga position is done on your hands and knees, and consists of arching your back gently down as you raise your tailbone and pelvis up. Follow this position with an arch upward in your spine, as you tilt your pelvis down. These two different positions should gently flow into one another, giving your back and abdomen a good workout. This beginning yoga position is a great one for increasing flexibility in your spine, but make sure that you are doing the position gently and that you are not overextending your back as you stretch.
Yoga is a good way to increase flexibility, relieve stress and build strength and muscle tone. With the right yoga positions, even a beginner can benefit from yoga workouts.