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Beginner Yoga Poses to Strengthen the Core

June 23, 2013

yoga posesJoin in on the yoga craze and get yourself on that yoga mat! For an old school form of a workout, it has become every modern woman’s key to fitness and relaxation. Celebrities like Jennifer Aniston, Britney Spears, and Reese Witherspoon swear by doing yoga poses for attaining their ever-ready bikini bodies. Even athletic runners, gymnasts, and football players use yoga to help them to develop and maintain their balance, flexibility, and posture. For the modern working man or lady, of course,  doing beginner yoga poses is also a great way to help manage your stress; you can use it to calm your mind and get focused and energized in the morning, or you can use it to wind down at the end of the day. If you still have never practiced yoga, now is a great time to start.

The main thing about yoga that helps you to truly stay fit is that it strengthens your core. Your core is your center, the main source of strength and balance. Once you’ve achieved a strong core, you can move one from the beginner yoga poses on to some of the more complex poses. In addition to that, when you build your core muscles, you also keep your belly from getting bigger.

By principle, using beginner yoga poses for weight loss simply follows good practice. For as long as you truly focus and push yourself to maintain each position, even the most basic yoga poses will help you to lose weight.

You can start by trying out these beginner yoga poses from fitnessmagazine.com:

These are not really one of those poses you can call easy yoga poses, but it’s a very important beginner position you have to learn to love if you want to have a good foundation.

Downward Dog

• Start on all fours with hands directly under your shoulders, and your knees under your hips.

• Walk your hands a few inches forward and spread your fingers wide, pressing your palms on the mat.

• Curl your toes under and slowly press your hips up toward the ceiling. This will bring your body into an inverted V. Press your shoulders away from your ears. Your feet should be hip-width apart, and your knees slightly bent.

• Hold for 3 full breaths.

Another beginner yoga position you’ll use quite often in yoga class is the Warrior 2. According to fitsugar.com, this position is great for targeting the quads and glutes, as well as for toning your shoulders.

Warrior

• From Downward Dog, step your right foot forward between your hands and rise into a high lunge. Keep your right foot facing forward, and then turn your left foot out 45-90 degrees.

• Extend your arms towards the front and the back of the room, with your palms facing down.

• Bend your right knee 90 degrees, but keep your knee from going over your ankle.

• Hold for 10 breaths.

• Repeat on the other side.

The tree pose is a very good way to practice focus and balance. It will indeed help you with to achieve a great posture as well.

Tree Pose

• Stand with your arms at the sides.

• Shift your weight onto your left leg and place the sole of your right foot onto the inside of your left thigh. Keep your hips facing forward.

• Once you’re balanced, bring your hands in front of your in prayer position, with your palms together.

• On an inhale, extend your arms over your shoulders, palms separated and facing each other.

• Hold for 5-6 breaths, or 30 seconds.

• Lower your hands and foot, and then repeat on the other side.

A more laid-back, yet still a little bit of challenge,  beginner yoga position is the bridge pose. This one targets your chest and thighs, while extending your spine.

Bridge Pose

• Lie on the floor with your knees bent, and directly over your heels.

• Place your arms at your sides, palms down. Exhale, and then press your feet into the floor as you lift your hips.

• Clasp your hands under your lower back and press your arms down; lifting your hips until your thighs are parallel to the floor. Bring your chest toward your chin.

• Hold for 10 breaths, or 1 minute.

The next one is a good challenge for beginners to push themselves. The triangle pose requires more concentration to maintain your balance and retain the integrity of the pose. This means that it is a little bit harder to maintain the proper alignment at first, but once you achieve your proper alignment, it will be easier to be aware and to maintain.

Triangle Pose

• Stand with your feet about 3 feet apart and your arms at your sides. Turn your right leg 90 degrees out, and then turn your left foot 45 degrees in.

• Extend your arms out to the sides, and then bend over your right leg.

• Allow your right hand to touch the floor or rest it on your right leg below or above the knee. Extend the fingertips of your left hand toward the ceiling.

• Turn your gaze toward the ceiling.

• Hold for 5-6 breaths, or 30 seconds.

• Stand and repeat on the other side.

These  beginner poses should suffice for you to begin your own yoga practice. If at first you have a hard time to keep your balance, always know that practice every day makes it easier the next day. It’s easy and it’s hard at the same time. It takes a lot of focus and determination to maintain, but the payoff is quite nice. If it worked for Jennifer Aniston, Reese Witherspoon, and Britney Spears, it will definitely work for you.

Category: Body Workout