Credit: wikimedia commons


Before you begin any workout, make sure you are capable of performing the exercise. Consult with your doctor if you are uncertain about your physical capabilities, especially if you have a health condition. Warm up, stretch, listen to your body, and stop exercising if you feel any pain. Yoga works best with meditation and learning the basic moves. Learn to breathe properly, through the nose and belly, then you’ll master the foundation of yoga. Start with basic postures, which are the building blocks for more advanced poses. You can adjust yoga to any level or intensity by holding the pose longer, executing more advanced movements and moving quicker between yoga moves.



These poses are safe for a beginner

Seated EasyPose is a restful basic yoga pose executed for strengthening the spine. The fitness goal of the seated easy pose is for health and versatility. These poses can be  executed with no exercise equipment.



                                                          Seated Easy Pose

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                                                          How to execute

1. Cross your legs while placing your feet directly below the knees.

2. Rest your hands on your  knees with your palms facing up or down.

3. Press the hip bones down into the floor or mat and lift the crown of your head held high

while lengthening your spine.

4. Drop your shoulders down and back, while pressing your chest toward the front of your


5. Relax  and breathe deeply through your nose into the diaphragm. Hold and release until you

feel comfortable.



If your hips feel tight, place a folded blanket under one or both knees for comfort. If you've had

recent or chronic knee or hip injury or inflammation, keep your legs straight and don't execute

the pose.




                                                Downward Dog Pose


posesCredit: wikimedia commons

The Downward dog pose is used to stretch and strengthen your arms and legs.  The fitness goal

and benefit for using this exercise is to tone,  strengthen and gain flexibility in your body.


                                                      How to execute        

1. Transition your body from the table pose (on your hands and knees), press into your hands

and lift your hips up toward the ceiling.
2. Press out through your fingers and edges of your hands while keeping palms shoulder width


3. Straight your arms but don’t lock them at the same time press your hips up and back. Try to

reach the chest towards the thighs as much as you can. Lift up through your tailbone  keeping

the spine straight and long.

4. Hold your feet hip-width apart, while pressing your heels into the floor.You should feel the

stretch in the back of the legs. You can keep your legs straight or have a small bend in your 

knees. It's important to to keep your back flat.

5. Let your head and neck hang freely from your shoulders while releasing your tension.

Breathe in, hold and release at least four times.

6. Bend your knees while lowering back to the table position.


If you’ve had recent or chronic injury to your arms, shoulders, back or hips you should skip

this exercise. 




Additional Beginner Yoga Poses and Benefits



                                                          Table Pose

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                                                Benefits of Table Pose

The table pose is one of the easier Yoga postures. It streghtes on various different parts and muscle groups of the body.Strengthens wrists, arms and shoulderStrengthens the hamstringsStretches and loosens backbone and spinal musclesStretches the chest, hips and abdomen


This posture should not be practices by those with recent arm, ankle and wrist injuries. Those with problems of the upper back and spine.




                                                   Cobra Pose

                            poseCredit: Wikimedia Commons

                                             Benefits of Cobra Pose


The cobra move is a core exercise that opens the chest and strengthens the core body. There are many benefits in the execution of the Cobra Pose. Stretches muscles in the shoulders, chest and abdominals. Increases Flexibility, elevates moods, an streghtens arms and shoulers.This yoga move firms an tones the buttocks, an stimulates the organs in the abomen, like the kidneys.Decreases stiffness of the lower back, streghtens the spine and soothes sciatica. Stimulates the heart muscle. Improves circulation of blood and oxygen, especially throughout the spinal and pelvic region. Helps to ease symptoms of asthma and improves digestion.


                                                     Basic Warrior Pose I



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                                        Benefits of the Warrior Pose

This pose tones the body, strengthens the wrists, and opens the shoulders and hips. Do not attempt this exercise if you've had recent or chronic injury to the arms, hips, ankles or shoulders.

Modifications:  Place a folded blanket under the knees and place the hands on the bent knee for comfort.


 Standing Forward Fold


posesCredit: wikimedia commons


 Benefits of the Forward Fold

 Helps reduce fatigue, anxiety and helps stress and mild depression. The forward fold stretches the hamstrings, calves and hips. This yoga pose is therapeutic for many ailments and conditions. A few of these are high blood pressure, infertility and symptoms of menopause.


                                                             Half Locust Pose                                                                                                                                                 

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                                                 Benefits of the Half Locust Pose


Half Locust pose strongly strengthens the core body and the low back muscles. Locust stimulates the endocrine, nervous and reproductive systems.

This exercise is not recommended if you've had recent or chronic injury to the back,  legs, pregnancy or recent abdominal surgery.





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