Yoga Positions For Beginners 2

Posted by yogaadmin 4 Şub, 2011

Hello, yoga friends. We are learning eight different new yoga positions. This positions are butterfly, seated two leg forward bend, seated two leg forward bend, seated straddle, lotus, boat, pigeon and full pigeon.

Positions tips and benefits are in the article. You can apply in turn positions.

Butterfly Position

How-to: Sit using your knees close to your chest. Release your knees out to either side, and gently push the bottoms of your feet together. Grasp your feet or your ankles.

Tips: Lean forward slightly, so you can feel your “sit bones” on the floor. You can round over the feet to open up your back and de-stress your neck, or keep more upright and breathe your chest

Benefits: Calming. Opens the hips.

Seated Two Leg Forward Bend Position

How-to: Sit down together with your legs out directly and together. Flex your knees as much as needed to make a forward lean feasible, after that lean forward until you feel some resistance in the backs of your legs, gently holding your hands around your calves, ankles or feet.

Tips: With joint either bent or straight, keep your chest long and open as you come forward, leading with your belly and lower ribs rather than your shoulders.Take several breaths to come forward in this way, calming on your exhales. Round over your legs at the end to release your back and neck.

Benefits: Endurance and opens the backs of your legs.

Seated One Leg Forward Bend Position

How-to: Sit down using your knees close to your chest, and extend first leg straight out. Let the second knee drop to the side, and connect the bottom of your foot with the thigh of your straight leg. Keep hips foursquare to the entrance, and softly lean forward over your extended knee.

Tips: Don’t hurry to slim over your extended leg. Use your oxygen to come forward, lead with your belly and lower ribs, and keep the front of your body long and open. For one good twist, try rolling your ribs and shoulder that are on the same side as your extended leg slightly higher than your ribs and shoulder on the other side.

Benefits: Opens up your legs.

Seated Straddle Position

How-to: Sit down with knees close to your chest. By using your hands on the floor behind you for balance, lengthen your legs evenly apart to both sides. Keep your toes pointing up. Move your hips and body gently forward, and widen your legs enough to feel some resistance. Walk both hands little by little forward between your legs, keeping the front of your body long and open.

Tips: You can drop your shoulders and head at the end to get a nice back and neck release, but try several breaths with your sit-bones grounded and the front of your body open. Lean forwards enough that you feel some opposition in the backs of your thighs, but don’t force it. Both hands can also stay behind you for support, and your knees can be slightly bent.

Benefits: Opens backs of legs, inner thighs, and the hips.

Lotus Position (Padmasana)

How-to: Keep your right foot on the left thigh. Begin bouncing the right knee. If the bouncing knee simply touches the floor, after that bend the left knee, take hold of the left foot with both hands, gently glide it over the crossed right leg and place it on the right thigh. This can give symmetrical keeping of the legs and you are in lotus position. The hands should be kept on the knees with palms open, and the thumb and second finger of each hand should touch forming a letter O.

Benefits: This is an ideal pose for yoga and concentration. It has a calming effect on the brain and the nerves. This pose retains the spine erect. Helps develop a good posture. Helps maintain your joints in flexible condition.

Boat Position

How-to: Sit with knees near to your chest, feet on the floor. Keeping the body near to vertical, hold behind the knees as well as lift your feet to bring shins similar to the ground. Release your hands and stretch arms straight forward. Recline slightly as you stretch your legs toward straight.

Tips: Keep your chest open as well as shoulders back instead of rounded forward. Exercise keeping the body and thighs closer to vertical by keeping knees bent. If your tailbone gets in the way when straightening legs, sit on a towel or blanket.

Benefits: Builds tops of upper thighs and strength in the abdomen.

Pigeon Position

How-to: From the low lunge, raise or walk your front foot over so the ankle is behind your opposite wrist. Lower your back knee to the floor, and using your hands for support at the front of your mat, lower your front knee behind your wrist. Front shin can be parallel to the front of your mat, or angled slightly back. Go your hands forward and come on to your forearms, or extend your arms and body out on the floor in front of you.

Tips: Just before coming forwards, walk your hands back so that your body’s vertical over your hips, breathe and press into your hands to take some weight out of your hips and roll them square to the front of your yoga excercise mat. Take your time coming forward, and keep the front of your body long and open.

Benefits: Opens the hips and fronts of the upper thighs.

Full Pigeon Position

How-to: Set your own legs up for a pigeon, as well as walk your hands back near your hips. Keep your body vertical over your hips, and hips square to the front of your yoga mat. Bend your back knee, and hold your foot or ankle with your hand on the same side.

Tips: Press your foot softly back to your hand, or slowly pull your heel toward the body. Position your other hand on the floor to secure your balance, and let your exhales sink your hips closer to the ground.

Benefits: Opens the hips and also the fronts of your upper thighs. Opens the upper spine and chest.

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