Printable Yoga Poses For Beginners
Lunar Uttanasana (Lunar Standing Forward Fold)
Gently bend the knees and fold forward, lowering your chest onto the thighs. Allow the spine to lengthen by keeping the back of the neck long and heavy. This is a great way to release any tension you might be feeling in your back after the previous series, so hang here as long as feels good.
With an exhale, hop or step back into Plank Pose, aligning your hands so that they are directly under your shoulders and making sure that your body is parallel with the floor with strong extended legs. Engage the core and bring your gaze slightly forward.
From Plank Pose, lower down onto your forearms while keeping the entire body parallel to the ground. Press your forearms down into your mat so that you can lift your shoulders up and broaden across your shoulder blades. Gaze slightly forward, keeping the neck long. Breathe into your core, tapping into its strength to keep you in this pose for several (6 to 8 complete rounds) breaths.
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From Dolphin Plank, keep your forearms in the same position but take the outside of one foot to the mat and stack your other foot on top. Press your forearms firmly down in order to keep the shoulders lifted. Utilizing the strength of your core, as you inhale lift your hips up towards the sky. As you exhale lower your hips back down towards the mat. Repeat 10 to 12 times on each side.
Adho Mukha Svanasana (Downward Facing Dog Pose)
Press back into Down Dog. Your hands should be shoulder width apart and your feet hip width apart. Engage the legs by lifting the quadriceps muscles and rolling the inner thighs back. Pull your navel back in towards your spine. Spread the fingers wide on the mat.