5 Beginner Yoga Poses To Start Your Day!
5 Yoga Poses To Start Your Day
Yoga?! Even the word yoga can be intimidating to some. It sure use to be to me. It seemed like an exotic experience that was just out of my reach. Like some unmanly thing only women did. None of the above could be any farther from the truth.
I have been practicing yoga for many years and it has helped me get through a lot of dark times in my life. Last year I pursued my 200 hour yoga certification to further my understanding and knowledge of my yoga practice. I wanted to learn the full benefit and power of each pose…ohhh and the breath work, so calming and powerful. I am now yoga alliance certified and practice yoga every chance I get.
As I said above yoga has really helped me through some icky times in my life. It helped me to refocus and look within myself. I want to help you to have the same outlet with yoga, so I put together these five beginner poses you can do every morning (or night, whenever…no worries) with full instruction and benefit of each asana (pose).
Alright, let’s set up your yoga space. Try to find a quiet spot that you can return to everyday. This will be your sacred special yoga space, and treat it as such. Even if all you have is a hallway with a rolled out mat, this is your space, for your practice, nothing else matters during the time on your mat except focusing on yourself. I say this in a good way, not being selfish. Self care is so important. If you are not healthy yourself how can you care for others? You follow me? :)
All I am saying is respect this sacred quiet personal time you are taking for yourself and enjoy your yoga practice. Oh and thats another thing, you never “do yoga”, you practice it, because a practice means you are always improving and changing your life for the better. :)
Ok, now that you have a dedicated daily space you will need a mat. You can start with any mat that is within your budget. Remember the important thing is to actually get on the mat everyday, it does not matter how much the mat costs. I will post a few links for different yoga mat options below.
Yoga Props:
For these five poses you should not need any props. If anything maybe a yoga strap to help extend your reach a bit. We will save the full list of available yoga props for another blog post so not to make it too confusing. I will post a link for a yoga strap below.
If you can do these 5 poses in the morning to start your day. This practice will give you energy, clarity, and positive vibes for the whole day. Remember that this is your practice, don’t get into a hurry or push yourself too far too fast. Do what feels good…:) Breath through your nose as you practice and this help to calm your nervous system and help you relax into the pose.
Try to hold each pose for at least 45-60 seconds and remember to breath…:) And then move into the next pose. Remember it is your practice…no hurries or worries. If it still feels good when you finish the sequence, repeat it…:)
Let’s move into some poses…Sweet!
Child’s Pose:
Childs pose is a great pose to start the day. This pose really helps you to relax, focus and become one with your breathing. It is a great gentle stretch for the ankles, thighs, hips, and back.
Steps to practice child’s pose:
1: Get into a tabletop position on the mat (all fours, see pic).
2: Spread your knees as far open as you can (that still feels good), keep your knees on the floor, and bring your big toes to touch.
3: Reach forward with your arms lowering your belly to the floor, reaching forward the entire pose with your hands and arms. If it feels good you can place your forehead on the floor massaging your third eye and stimulating release and relaxation. Take a few breaths here if it feels good. :)
Cat-Cow:
Cat-Cow is a super fun pose to start warming your body up for the day. It is a great chest opener, and really opens the back if have a sedentary job where you sit a lot. Use slow deliberate movements with this pose and make each movement with your breath. On your exhale you want to suck your belly button to your spine, and an on your inhale curl back down. Using these breath tips and follow the pose instructions below.
Steps to practice cat-cow:
1: Get into a table top position (on all fours, see pic)
2: Be sure to maintain alignment with your hands directly under your shoulders and knees directly underneath your hips.
3: On an exhale curl your chin towards your neck as you suck your belly button to your spine, rounding and arching your back. Turning your gaze to your navel.
4: On the inhale push your belly down (keeping your core muscles engaged though by drawing your navel in) Untuck your chin from you chest and lengthen your neck as you take your gaze to a high point in front of you (do not over crank your neck, use your gaze).
5: As you do the above relax your back into its natural curve (see pic).
Happy Baby:
Happy baby is an Awesome pose that feels soooo good on lower back, hips, and inner thighs.
Steps to practice happy baby:
1: Lie on your back on your mat.
2: Inhale as you bring your knees towards your chest.
3: Hold onto the outside of your feet with the corresponding hand. (Right hand, right foot, etc).
4: Keeping the back go your head on your mat flex you ankles and and heels as you rock back and forth left to right.
Ahhh…That sure felt good…:)
Cobra Pose:
Cobra pose is a great chest opener and is a great stretch for your upper body for sure! It also increases mobility of your spine and strengthens the muscles that support your spine.
Steps to practice cobra:
1: Lie face down on your mat with your palms flat on the mat directly underneath your shoulders. Your elbows should be to your sides. (See pic)
2: On an inhale push through your hands straightening your arms, roll your shoulders back while keeping the lower part of your ribs on the floor.
3: Keep your neck neutral and your gaze to the floor while keeping the top of feet pushing through the floor.
Chair pose:
Chair pose is a great pose to tone your butt and hips while strengthening your ankles, calves, thighs and spine. It also helps to improve your balance and stability.
Steps to practice chair pose:
1: Stand in the middle of your mat with your feet together, hands to your side, palms open and facing forward.
2: As you inhale keeping your feet firmly planted on the mat slowly release your hips backward (as if literally sitting in a chair) bending your knees, if you get your thighs parallel with your mat stop at this point, if not thats ok, stop when it feels good.
3: As you release your hips backwards raise your arms above your head with your palms facing inward keeping in alignment with your upper body. (Healthline)
Congratulations!!!
You have completed your first yoga practice! How Epic!
Adding this to your morning or daily routine will be a real life changer for sure :)
Enjoy your journey with all that you do…:)
Namaste…
