Yoga has incredible benefits for the body as well as the mind. All your muscles work incredibly hard to keep you stable, so yoga poses tend to work majority of your muscles. Also, by concentrating on each pose, relaxing and breathing, you are making your mind calmer as well. Yoga can add flexibility, concentration, strength and relaxation to your life. So why are a lot of people not doing Yoga? Some people say they are too busy, some say they are too tired and some say they don’t have a teacher.
Well, I’m here to tell you all of that is baloney. In 15-30 minutes, yoga will give you more energy and benefits than anything else could. The best part, is you don’t need some complicated plan, equipment or instructors. You don’t even need to be really fit or flexible. You can start doing yoga right now with these 5 easy poses. Before you begin, I suggest you put on some relaxing music from Youtube or Pandora (type in Yoga, meditation or relaxing) and your yoga class will be that much more awesome. You don’t need a yoga mat, you can use a towel, pillow or a blanket when doing the poses that require your knees on the floor.
1. Mountain Pose
This pose done by simply putting your feet together and raising your arms straight up over your head and connecting your palms, like a mountain peak. Try to reach the sky with your fingertips. Concentrate, relax and control your breathing. Breathing in through your nose and then out slowly from your mouth. Once you get more flexible, you can slowly start bringing your chest outward.
Benefits of the Mountain Pose:
This pose helps you improve your balance and posture. It can strengthen your focus as well as your knees, abs and buttocks. If practiced regularly, it can reduce back pain.
2. Warrior 1 Pose
Ready for something a tiny bit more complex? I’ll take that as a yes! Stand up straight then take your left foot and step about 3-4 feet in front of you. Exhale while stepping. Make sure your toes of your left foot are pointing forward. Now take the back left (your right in this case) and turn it 45 degrees outward to your right. Put your pressure on your back foot which you just turned outward. Reach up straight over your head with both of your arms and put your right palm over your left. Now tilt your head back and look up at your thumbs. That’s it! Don’t forget to breathe. You can switch legs one you learn it.
Benefits of the Warrior 1 Pose:
This pose strengthens your quads, hamstrings and hips. It will strengthen you mentally, physically, emotionally and spiritually.
3. Downward Dog Pose
Start down on the floor with your knees on the ground bellow your hips and hands in front of you. Spread your hands wide in front of your shoulders. Slowly lift your butt up without locking your knees. Try to stretch your heels down on the ground. If they are up, it’s okay. But the goal is to have them on the ground. Pull your shoulder blades away from your ears. Control your breathing.
Benefits of the Downward Dog Pose:
It stretches and strengthens your shoulders, hamstrings, calf muscles and your Achilles.
4. Upward Dog Pose
To do this pose you can start again with your knees on the floor and your hands wide in front of you. Then, pretend you are trying to move under a fence, move your head and chest under it, and once you are through, look up and straighten your back. You should feel a wonderful stretch on your lower back.
Benefits of the Upward Dog Pose:
Strengthens your lower back, abs, and improves flexibility.
5. Child’s Pose
This is by far my most favorite pose with which I like to end all my work outs with. You can navigate from the upward dog pose directly into this. With your knees on the ground reach as far as you can with your arms out, put your but on top of your heels and relax your head put it towards the ground. Use your shoulders and arms to reach out further in front of your while applying slight pressure upward. You should feel a relaxing stretch on your back. Stay in this pose to relax and rest. Don’t forget to breathe.
Benefits of the Child’s Pose:
The child’s pose not only gives you relaxation and rest but it strengthens your back and shoulders. It also gives you flexibility and focus.
You Are on Your Way
Congratulations, you just had your first yoga class. All by yourself, no instructor and no previous knowledge. Simple pictures to look at and some descriptions. You should feel great right now and ready to conquer new poses. With every yoga class you’ll feel more energized, flexible, strong, focused and relaxed. It’s a great stress and anxiety reliever. And the greatest thing about yoga, is that you don’t need fancy gym equipment, instructors, a lot of space or anything else. If you want people to share more posts regarding Yoga or fitness, drop something in the comments bellow.