So, it’s coming to the end of the year, Christmas season is upon us. I know that I have been slacking with the Grace Guru lifestyle recently as work and social schedules are very hectic! During this season I start to brainstorm goals for my new year’s resolutions. If you’ve been thinking the same and trying yoga is one of your goals, this short and simple guide is just for you! We will talk you through the basics so you’ll be calmly yogi-ing your way into 2016!
A key benefit of starting yoga at home is that you are not committed to a specific time or place, you have no nerves about being in a room with strangers, or having anxiety about not being able to reach into a certain pose. The only promise you need to make is to a yoga mat!
However, you will require one form of commitment, a pledge to yourself. Yoga beginners will need an open mind and a lot of patience, mix this with determination and you will feel your body progress and see results in no time at all!
Step 1 – Breathing
Lay down flat on your back (on your yoga mat), feet shoulder width apart and hands relaxed to your side. Attempt to engage your diaphragm and take a long deep breath, breathing in through your nose and out through your mouth. Repeating this 10-15 times will reduce your heart rate and take you to a much calmer place. You can also play calming background music, to help create a peaceful atmosphere and block out any surrounding noises.
If something has been irritating you during the day, think of this as you breath in and out, feel the tension release through your shoulders and down your limbs.
Top Tip: Remember to maintain a smooth breathing pattern throughout your yoga routine to help your body stretch and strengthen.
Step 2 – Stretch
Mountain Pose – stand tall with your feet together; let your arms rest to the side with fingers together. Feel your spin stretch from the bottom of your spine all the way to the top of you neck.
Child’s Pose – this pose is perfect for resting! Start wit your knees and feet on the floor, with your feet touching. With your knees apart rest your belly and chest between your legs. Stretch your arms out in front of you and place your head on the floor.
Step 3 – Progress
5 Yoga Poses To Strive Towards!
- Tree Pose – stand with arms at your side, shift your weight onto your left leg and place the sole of your right foot on the inside of your left thigh. With hips facing forward, when you have found your balance, bring your hands in front of you into prayer position.
- Warrior – step your feet about legs distance apart and turn your right leg out to about 90 degrees. Take your arms out to the side and bend your right knee so it is above your ankle.
- Downward-Facing Dog – from the mountain pose hinge forward from your waist to place your flat palms on the ground. Your hands should be shoulder-width apart with your arms and back in a straight line. This may feel a little challenging at first, but remember to breath and relax deeper into the pose when you feel more comfortable.
- Cobra – lie facing down on the floor with your hands under your shoulders and your legs extended, tuck hips downwards as your squeeze your glutes, push through your thumbs and index fingers as you raise your chest.
- Bridge – lie on the floor with your knees bent and directly over your heels, place your arms at the side with your palms down, press your feet into the floor as you lift your hips. Bring your chest toward your chin and clasp your hands under your lower back.
Step 4 – Cool Down and Relax
When you have finished a yoga-routine it is really important to lay down and completely relax your mind and body. The corpse pose is perfect for ultimate relaxation!
Relax your body, with your arms and legs by your side in a natural position that feels comfortable. Feel each muscle in your body start to relax, shut your eyes and breath deeply. Stay in this position for 5-10 minutes to restore balance ensuring you will be re-energised after your first yoga session!
Which poses do you love to practice?
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