THE YOGA UNIT - RANCHO CUCAMONGA
10 HIGHLY BENEFICIAL BASIC YOGA POSES FOR BEGINNERS
THE YOGA UNIT - RANCHO CUCAMONGA
WHO WE ARE?
The Yoga Unit was established by a group of commoners, set out with a vision of helping people to reap the numerous benefits that yoga offers. These include higher concentration power, increased strength, improved flexibility, enhanced stamina, as well as reduced weight, stress, blood pressure, etc.
What We Do? You can also avail these advantages as we provide exclusive yoga classes that too according to your needs and requirements. If you haven’t started practicing yet, then you have the option of beginning yoga in our Claremont studio. Here are the options which you can avail from us:
Private classes Semi-private classes Group classes Classes for all age groups (6 years onwards) Teacher Training
THE YOGA UNIT - RANCHO CUCAMONGA
FOLLOWING ARE 10 BASIC YOGA POSES WHICH BEGINNERS CAN PERFORM
1. MOUNTAIN POSE How to perform
–
Stand with
,
your feet slightly apart
and your
weight evenly distributed
.
between them
,
at the sides
slowly
&
With your arms
start breathing
.
deeply
Make sure that
your neck is aligned with your
.
spine
You can also raise your
hands up or join them as you
.
focus
–
Benefits
,
exercise
,
clarity
Good breathing
,
body posture
mental
.
and sense of center
2. TREE POSE How to perform
–
Start with the
Mountain Pose and then shift
.
your weight on the left foot
Raise your right foot and place
the sole on the left thigh and try
to balance yourself in this
.
position
’
,
Once you re balanced
.
you can join your hands
Repeat
.
with the other side
–
Benefits
;
Improves balance
,
strengthens back
.
and legs
,
calves
,
thighs
3. WARRIOR POSE How to perform
3-4
roughly
–
Spread your feet
feet wide and turn out
your right foot about
90
degrees
while turning the left foot slightly
in
.
Now
,
extend your arms to the
sides while keeping the palms
down
.
Turn your upper torso
around
90
degrees to the right
.
Keep the knee over the foot and do
not let it go past the toes
.
Focus on
your hands and maintain this pose
for as long as you can and then
repeat with the left side
Benefits
–
.
Stretches and
strengthens your ankles and legs
.
4. TRIANGLE POSE How to perform
–
Start with the
Warrior Pose on the right side but
.
do not lunge on the knee
,
Instead
touch the inner side of the right
foot with the opposite side of
.
your right palm
Stretch your left
.
hand towards the ceiling
Now
look towards your left hand while
.
stretching your back
Make sure
that you repeat with the other
.
side
–
Benefits
Highly recommended
;
for pregnant ladies
,
ankles
,
knees
;
and flexible
makes
and thighs stronger
helps relieving back
5. BRIDGE POSE How to perform
–
Lie down and
place your arms at sides
knees
,
.
Bend your
and press your feet against
the ground while lifting up your hips
.
Then place your hands under the
lower back and use them for
additional support
.
Keep lifting until
the hips are parallel to the ground
Benefits
–
Strengthens your spine
chest and neck
intense poses
Note
:
’
;
good warm
-
.
,
up for
.
If you re beginning yoga in
Claremont
,
then make sure that you
perform these poses under the
supervision of a well
professional
.
-
trained
6. DOWNWARD FACING DOG How to perform
–
Sit on your
heels and start stretching your
arms towards the front
forward
,
.
As you go
start lowering your head
.
Put your hands on the floor and
start pushing them ahead
meanwhile
,
.
In the
start raising your hips
slowly and continue this motion
until your body gets into an
inverted V
Benefits
–
-
like position
.
Increases blood flow to
the brain and stretches your
calves
&
heels
.
7. UPWARD FACING DOG How to perform
–
Lie on the
floor with your face towards it
.
Keep your hands under your
shoulder
(
palm downwards
),
and
extend your leg while ensuring
that the front end of your feet
touches the floor
hips tucked in
Benefits
arms
,
–
,
.
Keeping your
push up
.
Repeat
Beneficial for spine
wrists
,
and legs
.
,
.
8. CHILD’S POSE How to perform
–
Sit on your
heels and roll the torso towards
the front
.
Place your forehead on
the ground in front of you and
extend your arms forward while
lowering your chest to the knees
as much as you can
.
Stay in that
position and just breathe
Benefits
pain
;
–
Relieves neck and back
stretches hips
ankles
;
.
,
thighs
,
and
also helps in relaxing
.
9. PIGEON POSE How to perform
push
-
up position
– .
Begin with a
Make sure your
palms and elbows are in complete
contact with the floor
.
Place your left
knee on the floor and the left heel
should be next to the right hip
with the help of your hands
chest up
. –
Benefits
quad
; :
Now
lift your
Change sides and repeat
.
Good stretching of the
opens up chest
shoulders stronger
Note
,
.
;
makes
.
This pose requires proper
guidance and a lot of practice
.
If you
are beginning yoga in Claremont
,
you
can contact a good instructor who will
provide you the help you need
.
10. CHAIR POSE How to perform
–
Stand straight
with some space between your feet
and stretch your arms without
bending the elbow
.
Now
,
slowly
start bending your knees as you
inhale
.
Push your pelvis down as if
you were about to sit on a chair
. ’
Keep your hands straight and don t
bend your back
.
Continue bending
the knees and keep breathing but
’
make sure that the knees don t
extend the toes
Benefits
muscles
;
–
.
Strengthens leg and arm
re
-
energizing effect on
mind and body
.