The top 4 yoga positions everyone should know

July 28, 2015

If you're new to yoga, then you've just started discovering the many benefits that come with practicing this timeless exercise. To help you, here are the top 4 yoga positions that everyone should know.

The top 4 yoga positions everyone should know

Here are some beginner's yoga postures you can try at home. Be sure to take between three to 10 breaths in each position.

1. Triangle

  1. Stand tall, then bring your legs comfortably apart and your arms out.
  2. Point your right foot out, exhale and bend to the right, stretching your right hand down the leg and your left arm up.
  3. Look up at your left hand and breathe, holding the pose. Then, breathe in and come up.
  4. Repeat on the other side.

2. Modified twist

  1. Sit with your left leg straight or folded.
  2. Cross your right foot over to the left side, keeping your foot flat.
  3. Place your left elbow inside the right knee. Reach the hand towards the right ankle.
  4. Breathe in, sit up straight, exhale and turn to the right, with the right hand behind you.
  5. Repeat to the other side.

3. Downward-facing dog

  1. Start on hands and knees.
  2. Tuck your toes under, exhale and raise hips to form an inverted V.
  3. Lower your head, keep your arms and legs straight, with heels down.
  4. Push your chest towards your knees as you breathe out to flatten the curve in the upper back.
  5. Breathe, hold the position, then release.

4. Bridge

  1. Lie on your back, knees bent, legs hip-width apart, feet forward and arms to your sides.
  2. Bring your heels a little closer to the buttocks to make the shins vertical.
  3. Inhale and raise the middle of your body.
  4. Press arms and feet into the floor to lift yourself higher.
  5. Breathe, hold, then release.
  6. Hug your knees and rock from side to side.

Make your own yoga routine

Once you've got the basics down, you can start exploring new positions. Here's some things to keep in mind:

  • Yoga improves your flexibility, strength and ability to relax. All you need are a yoga mat, clothes that let you move easily and a quiet space
  • Practice at least three times a week, but never push yourself further than you can comfortably go.
  • Breathe smoothly through the nostrils and keep focused.
  • Start with simple postures and always end a session with a few minutes of relaxed breathing, lying on your back.
  • Avoid doing yoga after a meal.
  • Take medical advice before starting if you have any health concerns or are pregnant.

Yoga is a great way to help yourself stay fit and healthy. These poses are easy, fun and a perfect way to see if yoga's right for you.

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