If you have been wanting to start a yoga practice, aren’t able to get to a studio, and wondering how you can begin from the comfort of your own home – try these 7 complete beginner poses.
No props are needed for this quick stretchy flow.
1. Reclined Butterfly – Lay down on your back. Bring the soles together and drop the knees out to the sides. Relax the shoulders down and away from the ears. Bring the hands wherever is comfortable. Breathe in and out through the nose. Relax the thighs, and let the knees open naturally. If the hip opener is too much, drop the knees together and keep the feet flat.
2. Supine Twist – Squeeze the right thigh to lift the leg up, stacking the right on top of the left. Bring the left hand on to the right thigh. Open your right arm out to the side, opening the chest. Create as much space between right shoulder and right hip. Sending the breath to the belly. Lift back to center, and then drop knees to the right.
3. Bridge Pose – Bring the feet flat to the floor. Roll the shoulders down and away from the ears. Push into the feet, squeeze into the glutes to lift the hips up. Don’t let your knees open out, keep them in line with the hips. Push into the big toes. Squeeze and lift the hips higher. Hold for a few breaths, then slowly lower down inch by inch.
4. Sphinx Pose – Roll over on to the belly. Bring the forearms down to the mat. Roll the shoulders down and away from the ears. Open the chest, feeling an expansion through the heart. Keep toes pressing down. After several breaths, exhale to lower back down.
5. Low Lunge – Press up to table top. Step the right foot forward between the hands. Stack the right knee over the right ankle. Push into the legs to lift up. Lengthen the tailbone down, pull low belly in, engaging the core. Press hips forward and down, not collapsing and dumping. Reach the arms up to the sky. Add a twist, bringing left hand to right knee and opening right arm to back. Inhale to center. Exhale to twist the opposite way, right hand to right knee and left hand back. Repeat on other leg.
6. Rag Doll Fold – Come to standing, with the feet as wide as the mat. Bend the knees and fold down. Let your belly relax over the thighs. Decompress the spine, releasing tension from the neck. Clasp opposite elbows. Maybe swaying from side to side.
7. Downward Facing Dog – Bend the knees, place the palms down shoulder width apart, step feet back hip width apart. Keep knees bent and heels lifted. Focus on finding length in the spine and arms. Maybe paddling the feet out, bending one knee and pressing the opposite heel down. Alternate.
Not quite ready to practice on your own? Try the video below, where I walk you through each of these poses and a couple more.
Namaste,
Kassandra
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Yoga with Kassandra – Disclaimer Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Kassandra from any and all claims or causes of action, known or unknown, arising out of Yoga with Kassandra’s negligence.
