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10 Yoga Poses You Need to Know | My Hobby Courses

March 30 , 2021
16:42 pm
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The yoga building blocks are poses. As you build a daily yoga routine, these are useful ones to learn.

Those 10 poses are a complete workout for yoga. Move through every pose slowly, trying to relax when you move. You find it difficult to pause after every pose, especially if you are out of breath, and start again when your breathing returns to normal. Before going on to the next one, the idea is to keep each pose for a few slow breaths.

Chid's Pose 

A strong default pause posture is this relaxing pose. Before moving on to the next pose, you should use the child's pose to relax and refocus. Your lower back, hips, calves, elbows, and ankles are spread gently and the spine, shoulders, and neck are relaxed.

Do it : If you like to have a good gentle stretch across the spine and hips of your body.
Miss it : If you have knee fractures or issues with your ankle. If you have elevated blood pressure or are breastfeeding, stop that as well.
Modify : On a cushion or block, you can rest your head. If they are sore, you should put a folded towel under your knees.
Be aware : Concentrate on calming the spine and lower back muscles while you breathe.

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

Downward Facing Dog 

When spreading the hamstrings, calves, and arches of the feet, the downward-facing dog strengthens the sides, shoulders, and back. It will help alleviate back pain as well.

Do it : To assist with back pain relief.
Miss it : Whether you have carpal tunnel syndrome or other wrist issues, have elevated blood pressure, or are in the late stages of pregnancy, this stance is not advised.
Modify : With your elbows on the deck, you should do the pose, which takes the weight off your wrists. Blocks under your hands may also be used and can feel more secure.
Be aware : concentrate on uniformly spreading the weight across your hands and raising your hips up and down, away from your shoulders.

This is one of the most common yoga poses.

Plank Pose 

The plank is a frequently seen exercise, helping to create strength in the heart, shoulders, arms, and legs.

Do it : If you want to tone your abdominals and develop muscle in your upper body, a plank pose is good.
Miss it : If you suffer from carpal tunnel syndrome, skip plank poses. On your wrists, it can be rough. If you have low back pain, you may even miss or change it.
Modify : By putting your knees on the board, you can modify it.
Be aware : Imagine the back of your neck and spine lengthening when you make a plank.

In the core, shoulders, arms, and legs, this common pose will create strength.

Four-Limbed Staff Pose
In a traditional yoga series referred to as the sun salutation, this push-up variant follows the plank pose. If you finally want to practice more complex poses, such as armrests or inversions, it's a nice pose to master.

Do it : This posture strengthens the arms and wrists, like a plank, and tones the belly.
Miss it : Whether you have or are pregnant with carpal tunnel syndrome, lower back pain, a shoulder injury.
Modify : For beginners, it is a smart practice to modify the posture by holding the knees on the surface.
Be aware : evenly press your hands into the floor and raise your shoulders off the floor while you keep this pose.

This pose builds strength and helps tone the belly in the arms, shoulders, wrists and back.

Cobra Pose

This back-bending posture will help to reinforce the muscles of the spine, improve the flexibility of the spinal cord and extend the chest, shoulders, and abdomen.

Do it : This article is outstanding for reinforcing the back.
Miss it : Whether you have arthritis, a low back injury, or carpal tunnel syndrome in your spine or neck.
Modify : Just lift a couple of inches and don't try to position your arms straight.
Be aware : when you maintain this posture, strive to have your navel pulled up away from the surface.

One of the simplest poses of back-bending.

Tree Pose

It will also reinforce your core, knees, calves, thighs, and back, in addition to helping to improve your balance.

Do it : Nice to focus on your posture and equilibrium.
Miss it : If you have low blood pressure or other medical problems that impair your equilibrium, you should then skip this picture.
Modify : For protection, put one of your hands on a wall.
Be aware : when maintaining this posture, focus on your breath in and out.

One of the most recognised poses in western yoga is this balancing posture.

Triangle Pose ;

A part of many yoga sequences, Triangle helps develop resilience in the legs and extends the hips, back, chest, shoulders, groins, hamstrings, and calves. In the hips and spine, it may also help improve mobility.

Do it : This posture is excellent for strength and stamina construction.

Miss it : If you have a fever or low blood pressure, stop this stance.

Modify : Turn your head in the final position and look downward if you have elevated blood pressure. Don't tilt your head and look upward if you have neck problems; look straight forward and keep all sides of your neck long.

Be aware : Keep raising your raised arm toward the ceiling. It helps maintain a buoyant posture.

In many Yoga sequences, this pose can be found. 

Seated Half-Spinal Twist Pose

This twisted posture, when stretching the elbows, hips, and chest, will improve flexibility in your back. It will even help to alleviate discomfort in the center of your back.

Do it : To loosen tight muscles across the upper and lower back and shoulders.

Miss it : If you have a back injury.

Modify : Hold it straight in front of you if bending your right knee is awkward.

Be aware : with each inhale, raise your torso, and rotate as you exhale.

Would you like to ease the back tension? Try this twisting pose.

Bridge Pose

This is a back-bending pose that stretches the muscles of the stomach, back, and neck. It also builds strength in the back and hamstring muscles.

Do it : If you sit for most of the day, this pose will help you loosen up your upper chest.

Ignore it : Stop this pose if you have an injury to your neck.

Modify : Place a block between the thighs to help keep the legs and feet in a good posture. Or you should place a barrier under your pelvis if your lower back is bothering you.

Be aware : When holding this role, try to hold your chest and your sternum elevated against your chin.

This pose, from the family of yoga poses that are back-bending, is perfect for stretching chest muscles.

Corpse Pose

Yoga courses, usually conclude with this pose. It gives a moment of calm, but it is difficult for certain people to sit still in this posture. The more you attempt this posture, though, the smoother it is to sink into a calming, meditative mood.

Do it : Always, always!
Miss it : If you don't want to have calm for a second.
Modify : If that sounds more relaxed, put a blanket under your chin. If your lower back is sensitive or troubling you, you can even roll up a blanket and put it under your knees.
Be aware : Sense the weight of your body, one part at a time, falling into your mat.

While it does not look hard, over a prolonged period of time, lying in a corpse pose may be very challenging.

Try out Yoga Classes and Courses at myhobbycourses in order to stay fit, healthy, and calm. Our Yoga tutors not only help you to lift up in your mental peace but also make yoga fun for you. 

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