10 Highly Beneficial Basic Yoga

Poses for Beginners

The Yoga Unit - Rancho Cucamonga

The Yoga Unit was established by a group of commoners, setout with a vision of helping people to reap the numerous

benefits that yoga offers. These include higher concentrationpower, increased strength, improved flexibility, enhanced

stamina, as well as reduced weight, stress, blood pressure, etc.

WHO WE ARE?

WHAT WE DO?

You can also avail these advantages as we provide exclusiveyoga classes that too according to your needs and

requirements. If you haven’t started practicing yet, then youhave the option of beginning yoga in our Claremont studio.

Here are the options which you can avail from us:

Private classesSemi­private classesGroup classesClasses for all age groups (6 years onwards)Teacher Training

Following

are 10 basic

yoga poses

which

beginners

can perform

The Yoga Unit - Rancho Cucamonga

1. Mountain Pose

How to perform – Stand withyour feet slightly apart, and

your weight evenly distributedbetween them. With your

arms at the sides, startbreathing slowly & deeply.

Make sure that your neck isaligned with your spine. You

can also raise your hands up orjoin them as you focus.

Benefits – Good breathingexercise, body posture, mental

clarity, and sense of center.

2. Tree Pose

How to perform – Start withthe Mountain Pose and thenshift your weight on the left

foot. Raise your right foot andplace the sole on the left thighand try to balance yourself in

this position. Once you’rebalanced, you can join your

hands. Repeat with the otherside.

Benefits – Improves balance;strengthens back, calves,

thighs, and legs.

3. Warrior Pose

How to perform – Spread your feetroughly 3­4 feet wide and turn outyour right foot about 90 degrees

while turning the left foot slightlyin. Now, extend your arms to the

sides while keeping the palmsdown. Turn your upper torso

around 90 degrees to the right.Keep the knee over the foot and donot let it go past the toes. Focus onyour hands and maintain this pose

for as long as you can and thenrepeat with the left side.

Benefits – Stretches andstrengthens your ankles and legs.

4. Triangle Pose

How to perform – Start with theWarrior Pose on the right sidebut do not lunge on the knee.

Instead, touch the inner side ofthe right foot with the oppositeside of your right palm. Stretch

your left hand towards theceiling. Now look towards yourleft hand while stretching your

back. Make sure that you repeatwith the other side.

Benefits – Highly recommendedfor pregnant ladies; makesankles, knees, and thighs

stronger and flexible; helps torelieve back. pain.

5. Bridge Pose

How to perform – Lie down andplace your arms at sides. Bend

your knees, and press your feetagainst the ground while liftingup your hips. Then place your

hands under the lower back anduse them for additional support.

Keep lifting until the hips areparallel to the ground.

Benefits – Strengthens yourspine, chest and neck; goodwarm­up for intense poses.

Note: If you’re beginning yoga inClaremont, then make sure thatyou perform these poses under

the supervision of a well­trainedprofessional.

6. Downward

Facing Dog

How to perform – Sit on your heelsand start stretching your arms

towards the front. As you go forward,start lowering your head. Put your

hands on the floor and start pushingthem ahead. In the meanwhile, start

raising your hips slowly andcontinue this motion until yourbody gets into an inverted V­like

position.

Benefits – Increases blood flow tothe brain and stretches your calves

& heels.

7. Upward Facing

Dog

How to perform – Lie on thefloor with your face towards it.Keep your hands under yourshoulder (palm downwards),

and extend your leg whileensuring that the front end of

your feet touches the floor.Keeping your hips tucked in,

push up. Repeat.

Benefits – Beneficial forspine, arms, wrists, and legs.

8. Child’s Pose

How to perform – Sit onyour heels and roll the torsotowards the front. Place your

forehead on the ground infront of you and extend your

arms forward whilelowering your chest to theknees as much as you can.

Stay in that position and justbreathe.

Benefits – Relieves neck andback pain; stretches hips,

thighs, and ankles; alsohelps in relaxing.

9. Pigeon Pose

How to perform – Begin with apush­up position. Make sure yourpalms and elbows are in complete

contact with the floor. Place your leftknee on the floor and the left heel

should be next to the right hip. Nowwith the help of your hands, lift your

chest up. Change sides and repeat.Benefits – Good stretching of the

quad; opens up chest; makesshoulders stronger.

Note: This pose requires properguidance and a lot of practice. If you

are beginning yoga in Claremont, youcan contact a good instructor who will

provide you the help you need.

10. Chair Pose10. Chair Pose

How to perform – Stand straightwith some space between your

feet and stretch your armswithout bending the elbow. Now,slowly start bending your kneesas you inhale. Push your pelvisdown as if you were about to sit

on a chair. Keep your handsstraight and don’t bend yourback. Continue bending the

knees and keep breathing butmake sure that the knees don’t

extend the toes.Benefits – Strengthens leg and

arm muscles; re­energizingeffect on mind and body.

Question - What is the best time for practicing yoga?Answer - There is no perfect time for its practice. It totally depends on you, as yoga isequally useful at all times. Beginning yoga in Claremont is easy as classes areavailable at many time slots.

Question - Should I practice with an empty stomach?Answer - Yes, because when you practice yoga, a lot of energy is consumed by themuscles. As a result, digestion takes more time and you might feel uncomfortable.

Question - I am not flexible. Can I practice yoga?Answer - Yes, definitely! Many people think that they cannot perform yoga posturessimply because they are not flexible. It is like thinking that you need to know how toplay piano for taking its lessons. Once you start practicing, you will become flexibleover time!

Question - Can I perform yoga even if I have a medical condition?Answer - Yoga can be helpful in some medical conditions. It can also treat manyinjuries but you should take proper medical consultation before starting yoga.

These are some basic poses, and we are sure that you must be having

some questions by now. So let’s try to clear them.