24 beginners yoga poses you can start with at home

The word yoga has multiple meanings including “union”, “integration” and “discipline” and comes from the ancient Sanskrit language spoken by the traditional religious elite of India, the Brahmins.

And according to YogaJournal.com, more than 20.4 million Americans practice Yoga (estimated study year: 2012), compared to 15.8 million from their 2008 study.

And it’s certainly getting everyone from A-list celebs to your neighbors getting Zen moments, humming OM on a bi-daily basis. Yoga paddle Apparently, that’s for a good reason.


Practicing yoga has serious health benefits, from boosting your immunity, improving sleep quality, reducing stress, to even upping your sex drive— just to name a few.

If you’re never done yoga before, joining a yoga class can be intimidating—especially when everyone else in the class seems super flexible and is able to perform every yoga pose without breaking a sweat.

To make matters worse, yoga teacher’s dialogue and guidance sounds nothing like the language you understand. Ashtanga yoga poses primary series It’s difficult to follow along, to say the least.

To help yoga beginners like you and I, I decided to create a yoga poster chart with cute graphics with English names—And it makes me laugh every time, which makes it a lot easier for me to remember each yoga pose and their name.

These 24 yoga poses are also available for purchase as a yoga chart or poster in size 24 x 36″ on Amazon, if you would like to have them on your wall to reference while practicing at home.

Below is the description of each of the 24 yoga poses with both their Sanskrit and English names. Yoga wear logos Get familiar with each of them, so you’ll know how to perform them both at home and in class.

This amazing full-body strength, arms and core pose will challenge you both physically and mentally. Yoga chicago loop It strengthens the arms, wrists and tones and strengthens the abdominal area.

• Tuck your toes under, and on an exhalation, lift your torso in and up and press your plans and toes down, as you lift whole body a few inches above the mat.

You take a deep inhalation breath and notice how your torso and spine naturally extend or elongate. Yoga shop schedule During this opening phase of the breathing cycle, bring attention to how you feel peace and inviting energy through your spine as you bend backwards.

The cobra posture (pose) increases the flexibility and strength of the muscles of your arms, shoulders, back and core. Yoga yoga northwest austin tx Very much like a pushups or a plank does. Be yoga milano prezzi The Cobra emphasizes strengthening the upper-back, opens the chest, increases lung capacity, and stimulates energy flows to the kidneys and the adrenals.

• Lie facedown on your stomach with your legs straight back, spread at hip width apart and the tops of your feet facing the yoga mat on the floor.

• Resting your forehead on the mat and relax your neck and shoulders; bend your elbows and place your forearms on the Yoga mat with your palms face-down and positioned near your head. Basics of yoga breathing Please click here to see the video from Yoga.com

• Breathing diaphragmatically, as you inhale, pull down your shoulders and engage your back muscles, press your forearms against the mat, and raise your upper-body off the mat. Yoga for knee pain youtube Looking straight ahead, keep your forearms and the front of your body pelvis on the floor, try to relax your shoulders and keep down away from your ears.

• Exhale and slowly lower your head and upper-body and torso back down to the Yoga mat. Yoga instructor job description Repeat this pose 3-4 times. Learn yoga app Each time stay in the last raised position for 5-6 breaths.

Note: Overtime you will also notice your lower back gaining strength and increasing flexibility. Yoga poses pictures for beginners This is one of the exercises that uses in the McKenzie back rehabilitation program to help reposition any displaced spinal discs and strengthen the muscles around the spine.

When you hear Yoga can help with lower back pain, this is one of the many poses that can help relieve your back pain. Jivamukti yoga poses NO3: Downward Facing Dog – Adho Mukha Svanasana

The downward-facing dog pose replicates a dog bending forward. Tara stiles yoga stretch This Yoga postures deeply stretches the hamstrings, back, shoulders, calves and spine while building strength in your upper-body, core and legs. Yoga poses for neck and shoulder pain This deep stretch helps to elongate and release tension from the spine.

• Get down on a Yoga mat on your hands and knees; straighten your arms, but do not lock your elbows. Dhyana yoga philadelphia Align your wrists directly under your shoulders and your knees directly under your hips. Yoga download mp3 Your middle fingers should be pointing directly to the top edge of the mat.

• Press your heels toward the floor to feel a deep stretch in your hamstrings and your head toward your feet. Balance yoga barre norman Your body should form the shape of an “A.”

The cat pose stretches the lower spine, hips and back. Yoga exercises for weight loss It also opens up the chest and lungs for allowing easier breathing. Laughing yoga video Practicing the cat pose may also improve and promote a healthy spine.

• Use your exhale to pull your belly button to your spine and press the floor away with your hands and knees, rounding your spine like an angry cat, stretching your lower back and spine.

This Yoga pose can help relieve back pain by posing in the Cat and Cow asanas. Asha yoga schedule These two Yoga poses stretches the back, increases flexibility in the back muscles, and relaxes the mind and body.

• To begin, lie face-down on your Yoga mat and keep your big toes turned inward and your thighs rotated. Yoga exercises for neck Contract your buttocks so that your cycle is pressed to the pubis.

• Use a big inhale to lift your chest and feet off of the ground. Yoga poses downward dog Take a few Breaths here for at least 3-5 breaths. Yoga poses for two easy Repeat the steps 2-3 more times.

You might as well called this Yoga pose the belly blaster, because it works the muscles of your stomach. Charlotte yoga This pose is like rowing without being in a boat and paddling.

Having only your buttocks on the ground, you make core and abdominal muscles work hard to build strength, endurance and stamina. Bent yoga brighton mi Think yoga only calms the mind? Obviously you haven’t tried the boat pose.

• Pull your shoulders down and back and open your chest and engage your abdominal muscles to hold the position. Yoga for life portland Remain here for at least 3-5 deep breaths. Power yoga videos by shilpa shetty Repeat 6-8 times

The Yoga chair pose is a simple, yet powerful half standing, half sitting imaginary position that builds strength and endurance in your legs, buttocks and core. North shore yoga beverly ma Although this might seem simple, after holding this challenging pose for a few seconds, you can begin to feel and experience the power of this pose.

Benefits: Strengthen the hip flexor muscles, the front of your thighs, your adductor muscles of the inner thighs and the gluteus muscles (buttocks) of the hips. Yoga tree richmond hill schedule Stretch and strengthen the calf muscles and improve the range of motion in the ankles.

This Yoga pose is one of the simplest and most difficult of all Yoga asana postures. Yoga butterfly exercise benefits This posture is the simplest because it doesn’t use any part of your body at all. Youtube yoga with adriene day 5 But it’s the most difficult precisely because you’re asked to do nothing with your body.

The Yoga corpse posture is an exercise of the mind over matter. Yoga stretches for back and neck The corpse relaxes and rejuvenates the mind and body. Bikram yoga near me Helps reduce stress levels, lower blood pressure. Yoga hatha adalah Many experts claim that it reduces fatigue by freeing your mind, insomnia, headaches, anxiety, and depression.

• Place a small pillow or folded blanket under your head, if you need one, and another one under your knees for added comfort to help you relax.

Tips: Let go of every last bit of effort left in your body and in your mind. Sangha yoga studio louisville co Breathe here for at least 15-20 deep breaths, or more if you like. Isha yoga nj NO10: Seated Forward Bend – Paschimottanasana

• Take a big inhale to lengthen, and use your exhale to engage your navel to your spine and lean your torso forward, reaching your hands forward as far as it feels comfortable on your legs, your hands outside of your feet, close to your heels.

The standing forward bend stretches the back muscles, shoulders, hamstrings and calves, and decompress the spine (makes space between the spinal vertebrae). Yoga wimbledon aveda Because of lifestyle — work and daily activities, we tend to accumulate a lot of tension in the neck and shoulders, which can lead to headaches.

• Place your hands on the floor slightly in front of or beside your feet. Shilpa shetty yoga free download dvd Press all four corners of both feet into the ground and lift your hips up and back toward the ceiling. Balance yoga atlanta Relax your head and neck. Yoga asanas with pictures and names in tamil Breathe here for at least 2-3 deep breaths.

Note: If you’re having lower back pain, or disc problem, please avoid this Yoga pose or check with your physician first. Sivananda yoga vedanta center nyc NO12: Standing Forward Fold – Uttanasana

The standing forward fold pose lengthens the spinal column and stretches the back of the legs and the back muscles. Yoga perth australia This posture stimulates digestion, blood flow, energy, nervous system and endocrine.

• Begin from Uttanasana (Standing Forward Bend), press your palms or fingertips into the floor (or blocks on the floor) beside your feet. Ashtanga vinyasa yoga video With an inhale, straighten your elbows and arch your torso away from your thighs, finding as much length between your pubic bone and navel as possible.

• Look forward, but be careful not to fully compress the back of your neck. Music video yoga class Hold the arched-back position for a few breaths. Restorative yoga poses youtube Then, with an exhale, release your torso into full Uttanasana. Yoga edmonton downtown ?

Upward facing bow pose is an advanced Yoga pose that stretches and opens the entire body. Kundalini yoga poses It is sometimes considered the “peak” backbend, and it is often practiced toward the end in a Yoga class when the body is fully warmed up and open. Yoga poses for two people The Sanskrit name of for this pose, “Urdhva Dhanurasana”, comes from three words:

The Upward Bow Pose can be a challenging pose to attain with proper form and correct alignment. My yoga online 2 weeks free And you don’t want to push your body beyond its capability. Bikram yoga dallas groupon It is best to wait until you have the level of flexibility and strength to do the Upward Bow Pose.

As you can tell with the backbend pose in the image, it requires a great of spinal mobility and flexibility both in the spine and the back muscles.

• Start by lying flat on your back with your arms at your sides. Yoga tips for weight loss in tamil Bend your knees, keeping your feet parallel and aligned with your hips. Yoga for life schedule Draw your heels close to the edges of your buttocks.

• Bring your arms up overhead, and then bend your elbows so that you can place your palms flat on the floor at either side of your head. Yoga in tamil app Your fingertips should rest beneath your shoulders.

• Inhale as you press your feet firmly into the floor and lift your hips upward toward the ceiling. Gentle flow yoga fitness first Contract your butt, thigh, and abdominal muscles to support your lower back and body.

• On an exhalation, straighten your arms and lift your head completely off the floor. Yoga international classes Press the weight of your hands equally through your index fingers. Tri yoga Draw your chest toward the wall closest to your head.

• Do not rest your bodyweight on your head. Easy yoga for easing pain amazon Do not crunch your neck. Yoga one houston bellaire schedule As you gain strength and flexibility, you will be able to lift your head off the mat!

• Lift your chest even more toward the wall behind you. Pure yoga hong kong schedule Straighten your arms and legs even more. Yoga wallpaper Turn your thighs slightly inward. Yoga poses with name in hindi Broaden your shoulder blades across your back. Best youtube yoga videos and channel Let your head hang. Yoga room tulsa Gaze at the floor between your hands.

• Hold for up to 15 breaths. Yoga baba ramdev video Release the pose by first bringing the crown of your head to the mat, and then your whole body. Morning yoga workout video Rest on your back with your knees bent and dropped together.

Note: Mastering the Upward Bow Pose can be very rewarding because it is a challenging one. Bikram yoga surrey 360 Although, it will deeply stretch and strengthen your entire body, just be careful not to over do it, and force your body into the pose. Open doors yoga weymouth Practice the modified version we mentioned above.

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