On the next inhale, arch your back and relax your abs. Take a big inhale, then, as you exhale, round your spine up towards the ceiling and tuck your chin towards your chest, releasing your neck. How to Do It: Begin with hands and knees on the floor, spine neutral and abs engaged. It also helps address mobility (hello, desk jobs) and work your core without the extra stress on your wrists and shoulders that you might feel in a down dog move. What to Know: Cat/cow is a great way to warm up your back, explains Ingber, and get your body ready for downward-facing dog. Cat/Cow Pose (Marjaryasana to Bitilasana) Your stomach should be comfortably resting on thighs, with your forehead touching the mat. Lower your butt towards your feet as you stretch your upper body forward and down with arms extended. How to Do It: Start in a kneeling position with toes tucked under. Got knee problems? Make sure to lower into this position with extra care. Simple in design, this easy pose relaxes your nervous system and is a great place to take a breather during class if you need one. What to Know: Consider this exercise your reset moment. Exhale and release your shoulder blades away from your head, toward the back of your waist as you release arms back to your sides. As you inhale, elongate through your torso and extend your arms up, then out. Next, straighten your legs, then tuck your tailbone in as you engage your thigh muscles. Ground your feet, making sure to press all four corners down into the ground. How to Do It: Stand with feet together and arms at your side. “It is through this pose that one finds the proper alignment and shape for additional movements,” she says. What to Know: “The mother of all yoga poses,” according to Ingber, “mountain only looks easy.” This two-footed stance is the foundation for many other positions that require awareness and balance. RELATED: Yoga Fundamentals: The Yoga Workout You Can Totally Do 7 Basic Yoga Positions for Beginners 1. So grab a mat and read on as Ingber and fellow yogi Tanya Boulton, a New York-based instructor, breaks down the must-know beginner yoga poses you’ll want to learn to pick up any yoga practice. While you may not see all of them in every class, they’ll help you get started, plus make you feel more comfortable as you progress. “In theory, there are no poses you must know before a class - you’re going there to learn,” says Mandy Ingber, New York Times best-selling author of Yogalosophy: 28-days to the Ultimate Mind-Body Makeover, not to mention the woman responsible for Jennifer Aniston’s yoga addiction (and rock-hard abs).Įven if it’s Day 1 of your exercise journey, your task is simple: Throw on some form-fitting clothing (you’ll be able to see your body position better - and avoid a wardrobe malfunction), then get familiar with these seven basic poses. But remember, everyone’s got to start somewhere. If you’re a yoga newbie, it’s completely normal to feel intimidated by the die-hard yogis who warm up for class with handstands.
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