Private Yoga Lessons: Yoga for Beginners. Yoga Poses for Beginners That Will Make Your Dog Go "What The..." (5 page)

Downward dog, also referred to as
adho mukha svanasana, is a basic pose for strengthening and resting. It is usually executed many times in a yoga session and also one of the basic yoga postures that beginners need to learn.

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Renews energy

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Boost digestion

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Helps fight insomnia

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Tones and strengthens upper back, arms, shoulders, wrists, chest and hand muscles

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Promotes overall body circulation

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Helps strengthen and stretch muscles in the lower back and leg

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Improves self-confidence by reducing stress and anxiety

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Eliminates back pain by releasing spine pressure

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Position yourself on all fours, hands under shoulder and knees under your hips.

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Carefully move hands forward by a few inches, fingers spread wide.

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Slowly raise your hips upward. Your body should form a reverse V.

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Press shoulders far from the ears.

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Slightly bend knees and keep feet a few inches apart.

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Hold position for 10 counts.

With warrior pose, you will learn how to be in the moment, increase lung capacity and expand the chest.

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Provides relief against sciatica and back pain

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Tones organs in the abdomen

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Improves shoulder, ankles, legs, back and feet strength

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Enhances stability

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Improves shoulder and hip flexibility

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Stand straight with legs spread, 3-4 inches apart. Turn the right foot to a 90-degree angle, left foot slightly turned in.

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Place hands on the hips, relaxing the shoulders.

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Extend arms sidewards, palms facing down.

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Bend the right knee to a 90-degree angle. Keep the knee over your ankle.

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Look over your right hand.

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Stay in position for a minute.

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Repeat process on the other side.

Tree Pose helps strengthen back, thighs, ankles and calves. Constant practice will also improve groin and hip flexibility. Tree Pose is ideal for individuals with flat feet or sciatica.

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Strengthens and improves the mind

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Strengthens legs

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Improve balance, respiration and concentration.

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Stand straight with both arms placed on the sides.

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Shift your weight with only the left leg as support.

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Carefully position the sole of your right foot just inside your left thigh.

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Find your balance. Palms together, bring both hands in front of your chest similar to a prayer position.

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Slowly raise your arms towards the sky, palms still stuck together.

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Stay in position for 30 seconds to a minute.

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Slowly lower right leg.

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Repeat the process for the left leg.

Bridge Pose, also referred to as
Setu Bandhasana, promotes stress reduction and relaxation. In this pose, the hips and legs mainly do the work, which in turn alleviates tired feet.

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Enhances blood circulation

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Beneficial for sinusitis, hypertension and osteoporosis

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Boosts digestion

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Invigorates tired feet and legs

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Alleviates insomnia, fatigue and anxiety

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Helps relieve high-blood pressure, menopause and asthma symptoms

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Minimizes the onset of headache and backache

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Boosts abdominal organs, thyroid glands and lungs

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Stretches hips, neck, chest and spine

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Helps eliminate depression and stress

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Relaxes the nervous system and brain

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Enhances strength in the hamstrings, back and buttocks

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Lie flat on the ground.

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Bend knees directly over the heels.

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Position arms on your sides with palms facing down.