Yoga for Beginners Simple Yoga Poses to Calm Your Mind and Strengthen Your Body
YOGA FOR BEGINNERS WARM UP Four-Limbed Staff Pose Chaturanga EFFECT: STRENGTHENS ARMS AND CORE , BUILDS HEAT • PROPS: STRAP Four ...
THE ESSENTIAL YOGA POSES Start in Plank position. Shift your body forward so that your shoulders are in front of your wrists. H ...
YOGA FOR BEGINNERS WARM UP Cobra Bhujangasana EFFECT: HEART OPENING, STRENGTHENS LOWER BACK • PROPS: NONE Cobra Bhujangasana EFF ...
THE ESSENTIAL YOGA POSES Lie facedown on your mat. Bend your elbows and place your hands alongside your lower ribs so that your ...
YOGA FOR BEGINNERS WARM UP Up Dog Urdhva Mukha Svanasana EFFECT: HEART OPENING, STRENGTHENS BACK AND ARMS • PROPS: NONE Up Dog U ...
THE ESSENTIAL YOGA POSES Lie facedown on your mat. Bend your elbows and place your hands alongside your lower ribs so that your ...
YOGA FOR BEGINNERS WARM UP Warrior I Virabhadrasana I EFFECT: STRENGTHENS LEGS, FOCUSES MIND AND BODY • PROPS: NONE Virabhadrasa ...
THE ESSENTIAL YOGA POSES Stand at the front of your mat. Take a big step back with your left foot. Line up the heel of your rig ...
YOGA FOR BEGINNERS WARM UP Chair Utkatasana EFFECT: STRENGTHENS THIGHS, IMPROVES FOCUS • PROPS: NONE Utkatasana EFFECT: STRENGTH ...
THE ESSENTIAL YOGA POSES Stand at the top of your mat in Mountain pose. Bend your knees and drop your hips as if you’re sitting ...
YOGA FOR BEGINNERS STANDING POSES Down Dog Split Eka Pada Adho Mukha Svanasana EFFECT: STRETCHES HAMSTRINGS AND HIPS, WORKS ON B ...
THE ESSENTIAL YOGA POSES Start in Down Dog. Lift your right leg up toward the ceiling. Continue to press evenly into all ten fi ...
YOGA FOR BEGINNERS STANDING POSES Crescent Alanasana EFFECT: STRETCHES HIP FLEXORS, STRENGTHENS LEGS • PROPS: NONE Alanasana EFF ...
THE ESSENTIAL YOGA POSES From Mountain pose, separate your feet hip- distance apart. Take a big step back with your left foot a ...
YOGA FOR BEGINNERS STANDING POSES Warrior III Virabhadrasana III EFFECT: STRENGTHENS BACK AND LEGS, WORKS ON BALANCE • PROPS: TW ...
THE ESSENTIAL YOGA POSES From Crescent pose, lean forward 45 degrees over your front thigh. Engage your belly as you reach your ...
YOGA FOR BEGINNERS STANDING POSES Standing Splits Urdhva Prasarita Eka Padasana EFFECT: STRETCHES HAMSTRINGS, WORKS ON BALANCE • ...
THE ESSENTIAL YOGA POSES From Warrior III, keep your spine long as you tilt your chest forward to bring your hands down to the ...
YOGA FOR BEGINNERS STANDING POSES Warrior II Virabhadrasana II EFFECT: STRENGTHENS LEGS, FOCUSING • PROPS: NONE Warrior II Virab ...
THE ESSENTIAL YOGA POSES Stand and face the left-side wall so that your feet are wide on your mat. Turn your right toes to face ...
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