12 essential yoga poses

12 essential yoga poses

Today I will sharing a post on the 12 poses for a sequence known as sun salutations

Are you still interested in doing Yoga?

I thought I would share a great first yoga sequence for you to do each and everyday for you to benefit. The workout I will be sharing with you is the 12 poses of sun salutations. You ask but what is the sun salutations and how can it help you?

Sun Salutations, this is a series of yoga poses that are the start of any great practice. Some of these poses are repeated, the reason for this is because it a set of flow poses. I will share with you a small description of each pose and how to do the sequence. At the end you will find a video of how this is now with visuals. I hope that you will enjoy this.

1. Mountain Pose: This is the position that is the start of any good sequence. this pose can help relieve back ache as well as help improve your posture. The basis of this pose is to stand with your feet together and your arms by your side. This poses also promote happiness and confidence as well as opening your body. so why not give this simple pose a go and starting building your yoga sequence.

2. Upward Salute: Now for the second pose which will stretch many muscles like your stomach and arms. I suppose you wondering how to do this,well let me explain. You will start in the mountain pose which i explained above. the only thing that really changes here is the posture of your upper body. lift your arms straight up to the sky,so that are straight above your head. start pointing your chest to the sky but don’t over arch your back. if you suffer from neck and back problems it is recommended not doing this pose as you may hurt yourself. Here are some of the benefits for this pose, decrease fatigue and your digestion. Other benefits are; the release of that feeling known as anxiety.

3. Standing Forward Bend: Here we are at the third pose, which will benefit you in many ways. some benefits are: Helps relieve the symptoms of menopause, increase blood circulation, therapeutic and will strengthen your knees. Now, how will you do this as the name suggests you will be touching your toes in this pose. the way to do is starting folding forward from the hips. the goal is touch your toes with straight arms and legs. Do not force your body and muscles to do something it does not want to do or you may just hurt yourself.

4. Yoga Lunge: would you like to strengthen your thighs, then this is pose to learn and do. Lets, move on to the benefits of the lunge. We know it will strengthen your thighs but what other benefits are there? This pose may relieve backache and tension in the hips. I will explain how you can do this pose. Although i am sure you all know how to do a lunge. Step back with your right foot so that leaning on your toes, bend your left knee as you bring your hands to the ground. Don’t let your left knee go over your left toes, keep your right leg straight and your right knee off the ground.

5. Downward Facing Dog: This is an enjoyable one to do and a great pose for strengthening of the muscles. I am going to share with you some of the benefits of the pose, it will strengthen your back,arms, and legs. Now I’ll explain how you would do this. The aim of this pose to form a triangle to do this, with your legs hip width apart. Come onto the floor, with your hands slightly forward and lift your knees off the floor . With straight your arms and legs, but don’t push yourself, try doing this pose with slightly bended knees in the beginning

6. Plank Position: This pose is great for the strengthen of the arms. Here are some benefits that you will experience with this pose, tone the stomach muscles as well as strengthening the wrists and spine. Now this is how you may do it,from downward dog, so that your body is in straight line. Your arms should be perpendicular to the floor and the shoulders directly over the wrists, torso parallel to the floor. Your legs should be should straight, with the pressure on your toes.

7. Four-Limbed Staff Pose: This pose is very similar to the plank pose and you will gain similar benefits, like the strengthening of wrists, arms, legs and stomach muscles. Firm your shoulder blades against your back ribs and press your tailbone toward your pubis. Your body should be held straight and should be parallel to the ground; Press your elbows tightly against your ribs and push them down towards your feet so that your shoulder blades are open.

8. Upward Facing Dog: Strengthens the arms, wrists and abdomen. Increases the flexibility in your spine. How to do this pose is the following: The tops of your feet should be firmly on the floor as well as your shins and thighs. Keep your arms by your waist and straight so, your upper body is off the floor.

9. Downward Facing Dog (Repeat): This is an enjoyable one to do and a great pose for strengthening of the muscles. I am going to share with you some of the benefits of the pose, it will strengthen your back,arms, and legs. Now I’ll explain how you would do this. The aim of this pose to form a triangle to do this, with your legs hip width apart. Come onto the floor, with your hands slightly forward and lift your knees off the floor . With straight your arms and legs, but don’t push yourself, try doing this pose with slightly bended knees in the beginning

10. Yoga Lunge (Repeat): would you like to strengthen your thighs, then this is pose to learn and do. Lets, move on to the benefits of the lunge. We know it will strengthen your thighs but what other benefits are there? This pose may relieve backache and tension in the hips. I will explain how you can do this pose. Although i am sure you all know how to do a lunge. Step back with your right foot so that leaning on your toes, bend your left knee as you bring your hands to the ground. Don’t let your left knee go over your left toes, keep your right leg straight and your right knee off the ground.

11. Standing Forward Bend (Repeat) : Here we are at the eleventh pose, which will benefit you in many ways. some benefits are: Helps relieve the symptoms of menopause, increase blood circulation, therapeutic and will strengthen your knees. Now, how will you do this as the name suggests you will be touching your toes in this pose. the way to do is starting folding forward from the hips. the goal is touch your toes with straight arms and legs. Do not force your body and muscles to do something it does not want to do or you may just hurt yourself.

12. Mountain pose: This is the position that is the start of any good sequence. this pose can help relieve back ache as well as help improve your posture. The basis of this pose is to stand with your feet together and your arms by your side. This poses also promote happiness and confidence as well as opening your body. so why not give this simple pose a go and starting building your yoga sequence.

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Related posts:Introduction to a yoga series

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Tags: basic yoga, beginner, calm, Fitness, Health, Mind, yoga, yoga sequence

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