New to yoga? Try these basic yoga poses to get stronger and more flexible.

Yoga Mountain Pose

• Stand tall with feet together, shoulders relaxed, weight evenly distributed through your soles, arms at sides.
• Take a deep breath and raise your hands overhead, palms facing each other with arms straight. Reach up toward the sky with your fingertips.

Yoga Downward Dog Poses

• Start on all fours with hands directly under shoulders, knees under hips.
• Walk hands a few inches forward and spread fingers wide, pressing palms into mat.
• Curl toes under and slowly press hips toward ceiling, bringing your body into an inverted V, pressing shoulders away from ears. Feet should be hip-width apart, knees slightly bent.
• Hold for 3 full breaths.

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This Video And Learn More Guide "Who say Yoga Is Boring" this simple and easy ways to practical yoga at home.




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Easy Cross Leg (Sukhasana) For Stress Relief

Sit cross-legged on a yoga mat with your hand on your knees, palms up. Keep your spine as straight as you can. Push the bones you're sitting on down into the floor -- your "sit bones" in yoga-speak. Close your eyes and inhale. "This is a great pose for beginners to use as an assessment," says Gwen Lawrence, yoga coach for the New York Giants and other sports teams and celebrities. "Just sitting on the floor gives you a perfect way to see and feel the external rotation on the legs." This pose also boosts back flexibility and can help relieve stress.

Cat-Cow Pose For Back Pain

Get on your mat on all fours with your hands directly below your shoulders and your knees directly below your hips. Distribute your weight equally between your hands and spread your fingers wide. Inhale and round your back, arching it up as you lower your chin to your chest; feel the stretch from your neck to your tailbone, like a cat. As you exhale, lower your back down all the way to a scoop shape as you lift your head, and tilt it back. "Repeat a few times to loosen your spine and open your chest," says Susie Lopez, New York yoga and wellness educator.

Tree Pose For Balance

Start by standing straight for this pose. Bring your hands together in the prayer position and lift them over your head. Balance on your right leg. Bend your left knee out to the left side and press your left foot to the inner thigh of your right leg. Hold for 30 seconds. Switch legs and repeat. "This pose helps to stretch the body long, from the heels to the tips of your fingers," says fitness trainer and wellness coach Shea Vaughn, author of Breakthrough:

Downward-Facing Dog For Flexibility

In the downward-facing dog, your body forms an inverted V-shape. Start by placing both hands on the mat in front of you, palms down. Your hands should be slightly in front of your shoulders. Place your knees on the ground directly under your hips. Exhale as you lift your knees off the ground and lift your buttocks and hips toward the ceiling. Push the top of your thighs back and stretch your heels down toward the floor. Keep your head down between your upper arms and in line with them, not hanging down. Look at your belly. "The important thing is to create a long straight spine," Lopez says. Hold the position for 5 to 10 breaths, and try to deepen your stretch with each exhalation.

Child's Pose For Relaxation

This is among the most healing of all yoga poses, Lopez says, reminiscent of the fetal position. Anytime you feel overwhelmed or tired, relax into child's pose, she says. From downward-facing dog, simply bend your knees and lower your butt to your heels as you bring your chest toward the floor over your knees. Lower your shoulders and head to the floor. Place your arms along your sides, palms up or you can support your head by folding your arms under your forehead. Breathe and relax for as long as you need to. This pose is also good for stretching out your back, says Jane Foody, New York area yoga instructor, yoga teacher trainer, and author of Guided Relaxation and Savasana Scripts for Yoga Teachers.

Baby Pigeon Pose For Hip Flexibility

From all fours, move your right knee forward between your hands. As though you were doing a lunge, slowly straighten your left leg behind you, keeping the knee and top of the foot on the floor. Now rotate the right knee toward the right wrist and bring it down to the floor with your right calf flat on the floor and your right foot resting under your left groin. Lower your upper body over the bent leg, either all the way to the floor or resting on your elbows. Slowly inhale and exhale five times. Before you change sides, push back on your left leg to stretch the calf muscles. Repeat with your left leg bent and right leg extended. This pose is a favorite for runners because it boosts hip flexibility and also releases the glutes and low back, Lawrence says. "If you run, lift weights, cross fit, or spin, you must do this stretch to keep strong and flexible and enhance your performance." It may be challenging at first, but you'll learn to love this pose, Lawrence promises.

Standing Mountain Pose For Relaxation

This pose is pure simplicity, Lawrence says. Stand still, with your chest open and broad and your hands at your side, and feel your feet on the floor and the sensations in your legs and back. Then, analyze your posture in front of a mirror. Lawrence makes her athletes hold long pencils in each hand as they stand. "I tell them to look down at the pencils and, like a compass, see how they point. Are they the same? Does one point straight and the other point to three on the clock?" This pose will show if you have any imbalances in your shoulders and gives you clues about what you need to work on. If one pencil is very turned in, so is your shoulder.

Legs Up The Wall (Viparita Karani) For Restoration

This is a great ending pose for beginners and those experienced at yoga alike. Lie on the floor with your butt right up against a wall. "Walk" your legs straight up the wall so that your body is in an L shape with your torso flat on the floor and perpendicular to the wall. You may want to place a rolled-up blanket under your lower back for support; keep your elbows out to the sides on the floor for additional support. Flex toes to feel a stretch in the backs of your legs. Breathe deeply and hold the position for as long as you like. To release, bring your knees to your chest and roll over to your side. Benefit of this yoga pose: It revitalizes tired legs and puts renewed pep in your step, Lawrence says.

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How To Do Yoga Start At Home

If going to a yoga studio for the first time gives you knots in your stomach, don’t worry, you can easily familiarize yourself with yoga at home before trying out a class. Starting a yoga practice doesn’t have to be an anxiety producing experience for yoga beginners. Quite the opposite! By doing a little research and preparation, you can start yoga at home quite comfortably.

First, it is a good idea to decide which yoga style is right for you. No need to feel overwhelmed or trapped by your decision. Your preferences may change as you continue to practice so let this be an experiment. Have fun with your research and bring as much information into starting your yoga practice at home as you’d like. As a beginner, you have a unique perspective into the world of yoga, so enjoy!

In order to do yoga at home safely and avoid injury, it is essential to prepare properly. Practicing yoga at home is a time to gain a gradual understanding of how your body moves and become familiar with yoga postures. As a yoga beginner it is important to approach your practice systematically. Whether you are an athlete or new to physical activity, yoga will move your body in unfamiliar ways so it is imperative to start your yoga practice at home gradually. If you want to learn more about the anatomy of the body in relation to yoga, Yoga Anatomy by Leslie Kaminoff is an excellent and accessible resource for all yogis, not just beginners. It is a very good reference to keep on hand should you have concerns or questions about doing a posture safely.

Next, it is very helpful to have the appropriate tools to begin yoga at home. Yoga beginners can feel mystified when looking at all the props used to support a yoga practice. How can you possibly know what you need? Making a few simple investments up front will help you stay safe while doing yoga at home and allow you to enjoy your practice more. While it is ideal to practice on a hard floor, don’t let carpet stop you. A kitchen floor or outside area can work beautifully too. Just be sure you have enough space around you to stretch out fully. Wearing comfortable clothing that allows for a full range of motion is very important. A yoga mat will keep you from slipping and is a great investment for yoga beginners. Having two yoga blocks allows you to extend your reach in postures where your hands don’t quite touch the floor. This lets you experience a posture fully without compromising your alignment and risking injury. A meditation cushion is not only for meditation! When sitting cross-legged on the floor, the knees should be at or below the level of the hips. Most yoga beginners knees are higher than the hips which creates a strain on the joints. Having a cushion will bring more ease into your seat allowing you to sit longer and they are fun home furnishings as well! Yoga blankets are great tools to allow the body to relax into certain postures by taking strain off of tight muscles. These blankets are a firm weave and give sturdy support unlike bedding blankets. They are excellent for staying warm during final relaxation too.

Now that you have some basic supplies for your home yoga practice, it’s time to get started. Many yoga practitioners, including beginners, forget about the most important tool of all, water! Being well hydrated before you start yoga is vital. Having a refillable water bottle lets you drink all you need and saves money over the disposable plastic bottles in the store. Ideally you won’t drink water during your yoga practice but only before and after. Yoga will build a purifying heat inside the body which is a good thing. As a yoga beginner, it is essential to know that this heat is a crucial part of the practice and drinking water during your yoga at home will only dampen this fire. Let it be!

There are many wonderful books to support you in your home yoga journey. Yoga books are key to building a solid foundation from which to grow. Heart of Yoga by TKV Desikachar is a wonderful read about yogic philosophy and how to apply the principles to a modern life. Mark Ansari’s book, Yoga for Beginners is a unique spiral bound book that you can set up like tent while practicing yoga at home. This makes it easy to see the pictures as you try the postures. A perfect companion for yoga beginners, The Kundalini Yoga Experience by Guru Dharam S. Khalsa and Darryl O’Keeffe is a colorful, fun and uncomplicated introduction to Kundalini Yoga. This book goes deeper into the energetic effects of yoga and shows you a system of techniques that allow a home yoga practice to develop around your unique needs.

But of all one of the most enjoyable is a yoga guide entitled "Who says yoga is boring" is full of expert practice and help beginners to recognize many poses in yoga are very good. This will provide important lessons how to set up a more stable and easier breathing, you can do it at home. Find out here

So you’re catching on to the yoga fad and you want to know what all the buzz is about. You must be excited to get your body feeling stretched and relaxed – it’s a great way to reduce stress, lose weight and relax, nourish and center yourself. Practicing yoga is a wonderful foundation for a healthy lifestyle. The benefits of practicing yoga are endless, but there are also a few things to watch out for before you get started. Hold off on leaping on the downward dogs until you read a little bit about what you’re getting into so that you keep your body feeling happy, healthy. Keep these following tips in mind as you’re learning how to do yoga and you’ll have a fantastic experience you’ll want to continue for years!

Warm up Yoga

As with any form of exercise, warming up is of the utmost importance. You want to make sure your body is literally “warm” by doing a few light movements and stretches to increase circulation, lubricate joints and get your muscles ready to stretch. About ten minutes should do; try doing 30 seconds of jumping jacks, swinging your arms back and forth across your chest, and running in place. You can also warm up by doing standard toe touches, over-the-head stretches and a few light leg stretches. Essentially, you can do any exercise that you most enjoy, with the goal of making sure your body is limber so that you don’t strain any muscles during your workout.

Choose the right style For Yoga

If you’re a beginner, you probably want to steer clear of the more advanced forms of yoga that involve much more strenuous calisthenics and stretches. Viniyoga or Kripalu are great styles to begin with. Avoid Bikram and Ashtanga until you have mastered some of the more basic moves. It’s great to experiment with different styles as you gain experience.

While some people find one practice they love and stick with forever, others find that they need a little more variation. Whatever your preference, be aware of the different levels of each style and what the benefits and potential risks are.

Don’t strain yourself for yoga

Whether you’re doing yoga on your own or in a class, be sure to start with a slow instructor and to really get a grasp of the basics. If an instructor is doing a certain pose and you can feel your joints start to strain for too long, hold off. You can always ease into a position over time, but if you push yourself too far right off the bat, you might suffer an injury that could take weeks to heal. Alternatively, try not to get stuck only doing the same basic few positions for years and years! You do want to challenge yourself over time – just make sure your body is adapting before you jump to the next level.

Every pose has different degrees

All poses, from beginner to advanced, will have different variations. Make sure you are settling into the pose and posture that make your body feel good, where you are experiencing no pain, strain or exhaustion. Even if you do not directly injure yourself, some moves can take a toll on your body over time if not performed correctly. Yoga is meant to help you become very aware of your body and the potential stress or pain you may be inflicting on it. Listen to yourself and help your body heal and grow in all the right ways.

Breathe to yoga

One of the most important parts of learning how to do yoga is that it’s meant to help you relax. If you find yourself struggling to get into positions or keep up with your instructor, just sit down for a minute and take a few deep breaths. It helps to practice meditation in order to get into a state of relaxation. It might take some time to get to a point where your body is comfortable enough to relax into different poses, but you should be practicing your relaxed, smooth breathing the whole time.

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