BEGINNERS YOGA

Hey hunnies :D, you guys asked for it and here it is, the yoga 101 guide to starting off ones journey. 

Yoga is not only a physical practice but a spiritual one too, that brings inner peace, calmness and teaches you how to deal with obstacles life throws at you, not to mention the great body you get from it. 

Hope this post was helpful, until next time 😉.

Ejay!

Photography: Zuko Gutyungwa

Montain Pose

This pose improves ones posture, reduces flat feet and firms your abdomen and buttocks. 

  • Stand tall with feet together, shoulders relaxed, weight evenly distributed through your soles.
  • Take a deep breath and raise arms overhead, palms facing eachother and arms straight. Reach up towards the shy with your finger tips.

Downward Dog

Strengthens both upper and lower body and gives incredible balance for mind and body. If stretches your arms,hamstrings, works your calves, back and even the arches of your feet.

  • Start on all fours with hands directly under shoulders and knees under hips. 
  • Walk hands a few inches forward with fingers spread wide, palms pressing into mat. 
  • Take a few breaths and walk feet forward when done. 

Warrior Pose

This pose strengthens your back,arms,shoulders,legs and ankles. It opens up your hips, chest and lungs and helps with balance and stability. 

  • Stand with legs 3 to 4 feet apart, turning left foot 90 degrees out and right foot in. 
  • Place hands on hips to relax your shoulders then extend arms out to the sides, palms facing down. 
  • Bend your left knee 90 degrees,keeping Knee over ankle, gaze over left hand and hold for a minute. 
  • Switch sides and repeats. 

Bridge Pose

This pose almost works your entire body. It stretches your neck,spine,chest and hips. Strengthening the back,buttocks and hamstrings. It also improves blood circulation,helps alleviate and mild depression. 

    • Lie on the floor with knees bent and directly over heels.
    • Place arms at sides, exhale. 
    • Hold for at least a minute. 

    Tree Pose

    Improves balance and strengthens spine,thighs,ankles and calves. 

    • Initially stand with arms at sides. 
    • Shift weight onto right leg and place left foot inside right thigh,keeping hips facing forward. 
    • Once balanced bring hands in front of you in prayer position, palms together. 

    Triangle Pose

    Stretches leg muscles,hips,calves, shoulders,hamstrings and the spine. It works your core by strengthening your abdominal and obliques. 

    • Extend arms out to sides then bend over your left leg. 
    • Stand with feet about a meter apart, with left foot turned out to 90 degrees, right foot to 45 degrees. 
    • Allow your left hand to touch the ground or rest on your left leg and extend the finger tips of your right hand towards the sky. 
    • Turn your gaze towards the sky and hold for five breathes. 
    • Repeat on both sides.  

    Pigeon Pose

    This is a great hip opener pose, it stretches deep glutes. 

      • Bend your left knee and place your leg in front. 
      • Slide your right leg back behind you, straighten it and let your thigh sit on the floor. Make sure your leg is extended straight and not out to one side. 
      • Try to mantain equal weight on your hips. Place your hands on the side and inhale while rising up on your fingertips. Try to elongate your spine and lengthen your back by pressing our tailbone down and forward. 

      Childs Pose

      Brings calmness and releases back and neck tension. It stretches the legs, ankles and thigh and relieves stress and fatigue. 

      • Sit up comfortably on your heels. 
      • Roll your torso forward, bringing your forehead forward. 

      Cobra pose

      This pose improves flexibility,it stretches muscles in the shoulders, chest and abdominal. It firms and tones your buttocks and elevates your mood. 

      • Lie on the floor, stretch your legs back, top of your feet facing the floor. 
      • Spread your hands on the floor under your shoulders and hug the elbows Into your body. 
      • On inhalation straighten the arms and lift your chest from the floor. Hold the pose for 15 to 30 seconds breathing easily. 

      Crow Pose

      This is one of my favorite poses, it strengthens your arms, back and inner thighs.Builds endurance and focus and looks super cool right?

      • Start in a wide squat position and place your palms on the floor. 
      • Bend your elbows back and place the insides of your bent knees on the back of your upper arms. 
      • lift up onto your toes and put most of the weight on your hands. 
      • With practice,patient and persistence you’ll master this pose in no time.  
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