Attempting yoga for the first time can be intimidating, but with practice comes experience. The more you practice, the more you’ll be able to do. You will also be able to enjoy the benefits of better sleep, increased flexibility, stamina and relief from joint pain. Yoga has the convenience of being able to be done anywhere, including the comfort of your own home.That’s why Nikky from the Yoga Noir Project decided to help show 10 easy poses to perform at home.
- Butterfly Pose
To Do This Pose: Sit with your spine erect and legs straight out. Bend your knees and bring your feet towards your pelvis. The soles of your feet should touch each other. Grab your feet tightly with your hands. You may place your hands underneath your feet for support. Make an effort to bring your heels as close to your groin as possible.Take a deep breath in. Breathing out, press your thighs and knees downward towards the floor. Make a gentle effort to keep pressing them downward. Start flapping both your legs up and down like the wings of a butterfly.
2. Triangle Pose
To Do This Pose: Stand at the top of the mat with your feet hip-distance apart with your arms at your side. Widen your stance to 5-4 feet. Make sure that your heels are aligned with each other. Turn your right foot 90-degrees out so that your toes point towards the top of the mat. Turn your left foot in slightly. Raise your arms to the side to shoulder-height, so they’re parallel to the floor. Your arms should be aligned directly over your legs. With your palms facing down, reach actively from fingertip to fingertip.
To Do This Pose: From a high lunge pose with the right knee bent, engage the legs to ground down through the feet, and inhale the hands up to the bent knee. Use the arms to draw the torso back slightly. Make sure the right knee is directly over the right ankle. Bring the hands to the hips and square the hips and the shoulders to the front wall. Relax the shoulders down and draw the shoulder blades towards the spine to open the chest.
4. Child’s Pose
To Do This Pose: Kneel on the floor, touch your big toes together and sit on your heels. Then, separate your knees as wide as your hips. Exhale and lay your torso down between your thighs. This exercise helps with opening your hips.
5. Cobra Pose
To Do This Pose: Lay face down on the floor with your legs behind you. Place your hands under your shoulders with your fingers pointing toward the top of the mat. Hug your elbows into the sides of your body. Press down through the tops of your feet, spread your toes. Inhale as you lift your head and chest while keeping your ribs on the mat. Open your shoulders back and push your chest forward.
6. Pigeon Pose
To Do This Pose: Start from a plank pose on all fours, and bring your right leg through, up to your chest, like a runner’s lunge. Bring your right leg through, while bringing your lower body down to the mat. Continue lowing your chest to the front of the mat to increase opening your hips.
7. Downward Dog
To Do This Pose: Sit on the floor using your hands and feet. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread your palms, index fingers parallel or slightly turned out, and turn your toes under. Exhale and lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the floor. Remember to keep your breaths even.
8. Bridge Pose
To Do This Pose: Lie on your back with your knees bent and feet on the floor. Extend your arms above your head. Press your feet and arms firmly into the floor. Exhale as you lift your hips and your chest toward the ceiling. Keep your thighs parallel and hold the pose for one minute.
9.Modified Bridge Pose
To Do This Pose: Repeat the same steps as the bridge pose, except extending your arms along the floor, palms flat. Roll your shoulders back and underneath your body. Clasp your hands and extend your arms along the floor beneath your pelvis. Straighten your arms as much as possible, pressing your forearms into the mat. Reach your knuckles toward your heels.
10. Tree Pose
To Do This Pose: Stand as normal. Begin to shift your weight to your left foot, keeping the inner foot, firm to the floor. Bend your right knee and grab this ankle with your right hand. If possible, attempt to leave your right foot on your inner thigh. If that’s not possible, you can adjust by leaving your right ankle on your left ankle. Be sure the clasp your hand in front of your heart.
If you are interested in Yoga, check out our event Meditate With The Moon happening on April 29th.