The Basics & Beginner Yoga Workouts – Yoga Sutras

So you're a beginner and before you go to your local gym and sign up for a yoga class or buy one of those Yoga DVD's , you'd like see if yoga is really for you?

The simple answer, "YES it is"!

Yoga has been practiced for thousands of years for the same reasons your looking at yoga. To improve physical and mental health and to enhance the quality of life.

The practice of Yoga has many ways of healing, increasing flexibility, strength, and breathing capacity. It’s widely recommended as part of a physical therapy, to condition the physical body, calm the mind and give peace to your spirit.

Before we get in to some poses and workouts for you I'd like to make sure that you are aware that yoga is not a competitive sport. You aren’t even competing with yourself. Yoga sessions will be different every time you practice, whether at home, or at a big gym. It isn’t a big deal if you aren’t as flexible today as you were yesterday, or if you're find certain poses to be more difficult than they were last week.

Improving your strength and flexibility are part of yoga, true, but some poses are done to work on your breathing and some poses are done so as to help clear your mind and some....  

Well you get the idea, if all you want is to increase your strength or to lose some weight, go hit the weights or run a few miles, you don't need yoga

But if you are looking for more let show you a few poses and workouts:

• One of the most basic poses is The Mountain Pose. It works on improving your posture and strengthening your thighs, knees and ankles as well as firming the abdomen and buttocks.
  
  

  The Mountain Pose is the starting point for many other Asanas, or poses, so it's important that you learn to do this one correctly.
  
  Start from a standing position with your feet side by side and touching. Lift your toes off the floor and spread them out.
  
  Make sure your weight is evenly balanced on all four corners of both feet. Draw in your quadriceps, the muscle in the top part of your leg, upwards causing your kneecaps to rise.
  
  Slightly tighten or flex the muscles in the knees, thighs, stomach and buttocks maintaining a firm posture.
  
  Lengthen your neck and feel as your head rises to the ceiling and your shoulder bones relax.
  
  Someone just starting in yoga can do this pose up against the wall so you can actually feel your body getting into alignment.

• Now that you have achieved the Mountain Pose stay there and lets get into the The Awkward Chair Pose.
  
  

  Bend your knees until your thighs are parallel, or close to it, with the floor. Keep your rear end low and move your arms up towards the ceiling.
  
  This should bring a slight bend in the upper back. Inhale and exhale deeply and hold the pose for 5 to 10 breaths.
  
  Stand up and assume the Mountain Pose then repeat the Awkward Chair Pose a few more times.
  
  A beginner should work on bringing the thighs closer and closer to being parallel to the floor. The closer to parallel, the harder the pose is, .... you'll see what I mean.

• Another popular pose, commonly referred to as a back bend, is the Bridge Pose.
  

  Start by lying on your back with your knees bent. Move your feet up to you butt, while keeping the soles of the feet on your mat.
  
  Interlace the fingers behind your back, the lower part of your back, and straighten your arms as you are pushing them down into the mat and raise your hips towards the ceiling.
  
  Once you have done this, roll one shoulder and then the other lifting your hips higher each time.
  
  Lower yourself so that you are lying flat on your back again.
  
  Repeat a few times.

• The Boat Pose is a seated pose that will help with abdominal strength, by strengthening the abdomen, hip flexors, and spine

Begin in a seated position with your legs straight in front of you. Press your hands on the floor a little behind your hips, fingers pointing toward the feet, and strengthen the arms.

Bring your legs up to a 45-degree angle and lean back slightly . This makes a “V” shape with your pointing in on direction, your butt being on the ground and you feet pointing opposite of your head. As you do this make sure your back doesn't round; concentrate on keeping your chest strait.

Bring your arms alongside the legs, parallel to each other and the floor. Beginners can bend their knees if necessary, this is called the Half Boat Pose. Another option would be to leave your hands on the floor beside your hips or touching your palms to your hamstrings (the muscles behind your quadracepts).

Stay with the pose for 10-20 seconds. As you do this pose for a few weeks increase the time that you hold the pose.

Try these basic Yoga poses and workouts; you'll probablyl find them easier than what you think and so rewarding!

When you are ready to take a yoga class at your local gym or community club house be sure to ask about the skill level, beginner, intermediate, or advanced.