Yoga for Beginners Simple Yoga Poses to Calm Your Mind and Strengthen Your Body

THE ESSENTIAL YOGA POSES

1. Start in Seated Staff pose.
   Inhale and reach your arms
   up alongside your ears.


2. On an exhale, start to
   reach forward. Lead with
   your chest and do not
   round your back.


3. When you can’t reach
   any further, let your hands
   come down either to the
   ground or the outside of
   your legs or clasp your feet.

GAZE: Toes

PRECEDING POSES: Standing

Forward Fold, Seated Staff pose

COUNTERPOSES: Savasana

PRECAUTIONS: If your hamstrings

are tight, try sitting on a blanket.

TIP: If you are super flexible

and can easily reach your toes ,

tr y pl acing a block against the

b ottoms of your feet. Then reach

for the top of the block to bring

you deeper into the pose.