Namaste: Begin Yoga for Improved Well Being

Yoga offers a holistic approach to well-being with a myriad of benefits to your physical and mental equilibrium. Stress reduction is a key advantage as the practice incorporates mindfulness and controlled breathing to instill a sense of calm. Over time, you will also observe improved flexibility, increased strength, enhanced mobility and muscle tone, and better stability. So grab a yoga mat and begin your yoga practice today with these few poses. Within weeks you will see vast improvements in your overall well-being.

Breath (Pranayama)

Begin to relax by taking long inhales that allow your belly and ribs to expand. Exhale in a slow controlled, but comfortable manner. Feel free to breathe through your nose or mouth. Perform the breath cycle 8 - 10 times. Aim to breathe the same number of times as you hold each pose in your practice.

Downward Facing Dog (Adho Mukha Svanasana)

Begin on your hands and knees, aligning wrists under shoulders and knees under hips. Lift your hips towards the sky, straightening your legs and forming an inverted V-shape. Press palms into the mat, relax your head, and maintain a gentle bend in the knees for the pose. This pose is known for its ability to stretch and lengthen the entire spine, promoting flexibility and relieving tension in the back and neck. Hold for 8 to 10 breaths.

Warrior Pose (Virabhadrasana)

To perform Warrior Pose, start in a standing position, step one foot back, and bend the front knee at a 90-degree angle. Extend arms until they are parallel to the floor with palms facing the mat. This pose strengthens the legs, engages the core, and enhances balance and stability, fostering physical and mental strength. Hold for 8 to 10 breaths.

Low Lunge (Anjaneyasana)

Begin in a lunge position with one knee on the mat and the other foot forward, creating a 90-degree angle at the front knee. Keep the torso upright and engage the core. Low Lunge stretches the hips, thighs, and groin, improving flexibility and promoting hip mobility. Hold for 8 to 10 breaths.

Tree Pose (Vrikshasana)

To perform Tree Pose, stand on one leg and place the sole of the other foot on the inner thigh or calf, avoiding the knee. Bring palms together in front of the chest or extend them overhead. This pose enhances balance, strengthens the legs, and promotes focus and concentration. Hold for 8 - 10 breaths.

Dancer's Pose (Natarajasana)

This pose will challenge most beginners. To perform Dancer's Pose, stand on one leg and lift the opposite foot behind you. Reach back with the hand on the same side to grasp the lifted foot, extending the other arm forward. This pose improves balance, strengthens the legs, stretches the shoulders and chest, and enhances flexibility in the quadriceps and hip flexors. Hold for 8 - 10 breaths on each side.

Child's Pose (Balasana)

Child's Pose is often used for resting and restoring so it is wonderful for beginning a cool down. To perform it, kneel on the mat, sit back on your heels, and then fold forward, extending your arms in front or alongside your body. This restorative pose promotes relaxation, releases tension in the back, shoulders, and neck, and provides a gentle stretch to the hips and thighs. Hold for 8 to 10 breaths.

Easy Pose (Sukhasana)

To perform Easy Pose, sit cross-legged on the floor, bringing each foot beneath the opposite knee. Keep your spine straight, hands on your knees, and palms facing upward. This seated pose promotes groundedness, improves posture, and encourages calmness and focus during meditation or breathwork. Recenter by taking up to 10 breaths.