Beginner Yoga Exercises

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You probably know this, but the world sees yoga as a painful chain of body contorting poses Before you begin yoga you should definitely understand the 3 major levels of it: advanced, intermediate and the beginner levels. As elementary as it may sound, we start with, well, the basic.. Even at the beginner level, the poses can seem nearly impossible to any yoga novice. However, that's not the case anymore! Here are several basic poses and how to correctly do them to make your venture into yoga a more exciting (or should we say easy?) one.

1. The Cobra- Among the most elementary of yoga positions is the Cobra. This pose stretched your spine and your arms To perform this stetch correctly, the individual must lay down on their stomach while at the same time keep their legs next to each other. Fully extend your arms. Doing this will open up the shoulders and chest. While doing this, you should also have your elbows at your body. Everytime you do this, your shoulders should be relaxed and not tensed up. Your legs should be on the ground at all times. Three to five repetitions should be sufficient, expecially for beginners.

2. The Cat- If you're looking to loosen up your abdomen, then this pose is sure to help you out Begin by getting down to your hands and knees. Maintain a straight alignment with your head, neck and spine. Now, arch up your back to make an upside down "U" with your back. After you have done that, begin to lower your back into the opposite direction, making a "U" as best you can. Now slowly return to the original position with your head and neck aligned. Be sure to breath consistantly deep during the entire exercise

3. The Push-up- This position is absolutely perfect for strengthening your legs, shoulders and arms. Doing 5 to 10 repetitions of this pose is optimal. To start, have your hands facing forward with your fingers spread and your arms in. Align your spine with your arms making sure that the toes, hips, shoulders and the head are straight. To maintain balance, keep your stomach and legs tensed up and tight. Next, slowly lower your entire body while in addition beinding your elbows. Hold this position for several seconds. Now repeat this again, keeping in mind how many reps you need to do.

4. The Dolphins- The benefit from this pose is primarily for the upper body. The starting position for this pose is the "plank". Hold for 5 seconds then push your glutes upward. Be sure that your entire back and legs are in as straight of a position as possible. Now go back to the starting position and proceed to do ten to fifteen repetitions.

5. The Chair- This stretch targets the spine and legs. In fact, this pose is very similar to what most people know as a squat. You will be holding this position for fifteen to sixty seconds, so prepare yourself. To start off, go to a squatting position and then slowly bend your torso forward. Like most other yoga poses, your spine and head should be as straight as possible. Now raise your arms up whilst keeping your stomach tight. Now take the shape of a chair by bending your knees, but not past your toes. Also, make sure to keep your heels flat on the ground. Now hold this pose for 60 seconds like stated before. You may repeat this pose however much you choose.

You will need to repeat this poses at least once a day to make them a habit. Also keep in mind that the relaxing of the senses and of the human mind is not necesarily something that can be learned. It will all come to you naturally the more you practice. In addition, yoga and meditation becomes much easier when you have a friend or family member who is willing to practice with you. So stop sitting around! Get yourself a simple yoga mat and a good friend, and get to practicing your yoga!

To find out a lot more regarding yoga moves, you can easily search the web for several more free of charge descriptions of postures.