3 Yoga Poses You Need to Know

3 Yoga Poses You Need to Know

The building blocks of yoga are poses. These are good ones to learn as you build a regular yoga practice.

These 3 poses are a complete yoga workout. Move slowly through each pose, remembering to breathe as you move. Pause after any pose you find challenging, especially if you are short of breath, and start again when your breathing returns to normal. The idea is to hold each pose for a few, slow breaths before moving on to the next one.

Child's Pose

This calming pose is a good default pause position. You can use child’s pose to rest and refocus before continuing to your next pose. It gently stretches your lower back, hips, thighs, knees and ankles and relaxes your spine, shoulders and neck.

Do it: When you want to get a nice gentle stretch through your neck spine and hips.
Skip it: If you have knee injuries or ankle problems. Avoid also if you have high blood pressure or are pregnant.
Modify: You can rest your head on a cushion or block. You can place a rolled towel under your ankles if they are uncomfortable.
Be mindful: Focus on relaxing the muscles of the spine and lower back as you breathe.

Child’s Pose

This should be your go-to pose whenever you need to rest for a moment during a yoga workout.

STEPS: 

1. Kneel on your hands and knees, with your hands in front of your shoulders and your knees about hip width apart, or wider if that is more comfortable and your big toes touching.
2. As you exhale, lower your buttocks toward your heels as your torso rests on your thighs, or between your thighs, and your head rests on the floor or a block or cushion.
3. Rest your arms alongside the thighs, palms facing up.
4. Release the muscles around the spine and hips and take several slow breaths.

Downward-Facing Dog

Downward-facing dog strengthens the arms, shoulders and back while stretching the hamstrings, calves and arches of your feet. It can also help relieve back pain.

Do it: To help relieve back pain.
Skip it: This pose is not recommended if you have carpal tunnel syndrome or other wrist problems, have high blood pressure or are in the late stages of pregnancy.
Modify: You can do the pose with your elbows on the ground, which takes the weight off your wrists. You can also use blocks under your hands, which may feel more comfortable.
Be mindful: Focus on distributing the weight evenly through your palms and lifting your hips up and back, away from your shoulders.

Downward-Facing Dog

This is one of the most common yoga poses. 

STEPS:

1. Start on your hands and knees, with your hands shoulder-distance apart and your knees under your hips, toes tucked.
2. Inhale, press evenly into your palms and raise your knees off the ground.
3. Lift your hips up and back, working to lengthen your spine. 
4. Exhale as you begin to straighten your legs as much as possible, heels reaching toward the ground. If your legs are straight, lift the thigh muscles strongly up as you press into the ground with your feet.
5. Lift the shoulders away from the ears and flatten the shoulder blades on your back. Rotate your upper arms down towards the floor. Firm your outer hips in toward the center.
6. Keep inhaling and exhaling evenly as you hold the pose.

Plank Pose

A commonly seen exercise, plank helps build strength in the core, shoulders, arms and legs.

Do it: Plank pose is good if you are looking to tone your abs and build strength in your upper body.
Skip it: Avoid plank pose if you suffer from carpal tunnel syndrome. It can be hard on your wrists. You might also skip it or modify if you have low back pain.
Modify: You can modify it by placing your knees on the floor.
Be mindful: As you do a plank, imagine the back of your neck and spine lengthening.

Plank

This common pose can build strength in the core, shoulders, arms and legs.

STEPS:

1. Begin in Downward-Facing Dog pose.
2. Inhale and shift forward until your body is in a straight line, shoulders stacked over your wrists and heels above the balls of the feet.
3. Exhale as you press down through your forearms and hands, gazing at the floor in front of you. Imagine the back of your neck and spine lengthening.
4. Keep breathing steadily as you hold the pose for as long as you can, engaging the core muscles by drawing your navel into the body and toward your spine. Keep your thighs lifted and your hips high, but don’t let your rear stick up too high.

Article source:

https://www.nytimes.com/guides/well/beginner-yoga