Are you interested in trying out yoga but don’t know how to get started? Try out these poses for improved flexibility, posture and strength.
Child’s Pose Thread the Needle
This is a variation of child’s pose that we’ll approach from table top. Coming onto all fours, hands underneath your shoulders and knees underneath your hips, on your inhale, reach your right hand up to the sky taking an open twist to the right. On your exhale, thread your right arm underneath your left. Turn your right cheek to the ground and allow the weight to pour onto the left shoulder. For a deeper stretch, you can crawl your left fingertips forward or take a half bind with the left arm.
Low Lunge Twist
From table top, step your right foot in-between your palms. You might need to wiggle your foot forward so that you feel less weight directly on your back left kneecap. Planting the left hand down, on your exhale extend your right hand up to the sky. Zip your inner thighs together. Lengthen the crown of your head forward on your in breath. On you exhale rotate your navel, heart, and gaze towards the sky.
From low lunge twist, spin the left heel down to the mat so that the pinky-toe-side edge of your left foot is parallel to the short edge of your mat. Pressing down into the left pinky toe, cartwheel your arms open, left hand reaching towards the back of the mat, right hand reaching towards the front of the mat. Keep the deep bend in the front knee and gently press it over towards the pinky-toe-side of the front foot. Image lifting the ribs away from the hips on the inhale while relaxing the shoulders down the back on the exhale.
Cartwheel both hands down to the ground in front of the right foot. Step your left foot forward to meet your right. Big toes will touch, but the heels can remain slightly apart. Zip your knees and inner thighs together. On your inhale, sweep your arms forward and up while you shift the weight back into your heels, sit your hips back, and bend deeply at your knees for chair pose. Encourage the biceps to frame your ears, moving the thumbs backwards in space. While your knit your bottom two ribs together, pull the navel towards the spine. Find broadness across your heart.
Supta Baddah Konasana
From chair pose, forward fold. Bend your knees deeply and take a seat on the ground. Roll all the way onto your back. Bring the soles of your feet together so that they touch. Allow your knees to fall open like the pages of a book. Adjust the distance between the heels and seat. If the heels are closer to your seat, it can feel like a more intense opening for the hips and inner thighs. If the heels are farther away, the opening can be softer.