It’s important to note that we recommend starting out with a professional yoga instructor, especially if you generally have any neck, back, or joint pain. Also, don’t push yourself too hard, if something hurts then stop! These are some of the basic yoga poses to know regardless of what type of yoga you choose to do. So get in shape this summer by giving these try!
This pose might look too basic but it actually helps a great deal with balance and posture. Keep your heels slightly parted, your big toes touching, and stand with your arms by your side. Widen your collarbone while pulling your shoulder blades down. Keep your head straight and your chin parallel with the floor. Do not tuck or arch your back, hold this pose for 30 to 60 seconds.
Downward Facing Dog
To really stretch your arms, chest, legs, and back, try the downward facing dog pose. It is great for your upper body! While on all fours, tuck your toes under, hands placed slightly above the front of your shoulders, and your knees should be below your hips. Lift your bottom to the ceiling, pushing your heels to the floor. Pressing your hands to the ground, start to straighten out your arms. Keep your head relaxed and placed between your upper arms. Hold this pose for 1 to 3 minutes.
Starting from downward facing dog slowly move into plank position by lowering your upper body, making your arms perpendicular to the floor. Now your hands should be directly under your shoulders. Keep looking straight down to the floor and hold for 30 to 60 seconds. This pose is great for building strong arms and core muscles.
Upward Facing Dog
Start by lying on your stomach with your legs straight. Your palms should be on the floor and by your waist as you start to bend your elbows. Lift your chest and the tops of your legs up while also remembering to keep your abs tights by pulling your belly button towards your spine. Hold this pose for 15 to 30 seconds.
This pose will work wonders for your lower body! Start off with the mountain pose and separate your legs about 3 to 4 feet. Lift your arms up to the ceiling and place your palms together. Turn your right foot to the side, 90 degrees out, and your left foot just a slight 45 degrees to the right. Turn your upper body slowly to the right, the same direction as your right foot. Bend your right knee slight over your right ankle, arch your back but be careful not to let your head fall back. Hold yourself like this for at about 1 minute before you change sides.
This pose is very similar to warrior one. Start with mountain pose, turn your right foot out a little to the right and your left foot out 90 degrees. Raise your arms out at the sides with your palms facing the floor and bend your left leg 90 degrees. Stretch your arms out, keep your upper body straight, and turn your head to the left. Hold for at least a minute and repeat on the other side.
Tree is a classic pose to improve your balance. Starting from mountain pose, slowly reach for your right ankle. With your right hand, place the bottom of your foot on your left inner thigh. Be careful not to put it right on your knee. With your palms together in front of your chest, hold your balance for about a minute and try on the other side.
Chair pose is great for your core and lower body. Start in mountain pose. From here you will lift your arms above your head and have your palms facing each other or touching. Bend your knees as much as you can and lean forward slightly. Be sure to keep your shoulder blades down. Hold here for 30 to 60 seconds.
For butterfly pose starts sitting on the floor with your legs out in front of you. Bend your knees and bring the bottoms of your feet together and pull towards your groin as far as you can. Your knees are out on either side and as close to floor as possible. Reach your arms forward and hold for a minute or two.
Reclining Spinal Twist
The reclining spinal twist is excellent for stretching your back, hips, and neck. Lie down with your back to the floor and your arms out on each side. With your right knee bent, set your right toes gently on your left knee, and drop your right knee to your left side. Twist your lower back and waist, turn your head to the right and look down, and hold for about 10 breaths. Try again on the other side.
Start by lying down with your back to the floor and your arms by your side. Place your palms and feet to the floor and bend your knees. Lift your hips up until your thighs are parallel to the floor. Keep in mind to push your knees out in front of you and pull your pubic bone to your bellybutton. Hold this position for 30 to 60 seconds and slowly fall back to the floor.
This pose will be great for stretching out your hips, neck, and lower back. Kneel down and keep your big toes touching each other. Sit on top of your heels with you knees apart. Rest your upper body between your thighs and stretch your arms out in front of your with your palms to the floor. Hold up to 3 minutes.