Yoga Poses (For Beginners)
1. Mountain Pose (Tadasana):
- Stand tall with your feet hip-width apart, arms by your sides.
- Engage your thighs, lift your chest, and relax your shoulders.
- Take a few deep breaths, feeling grounded and steady.
2. Cat-Cow Stretch:
- Come down onto your hands and knees, wrists under shoulders and knees under hips.
- Inhale, arch your back, lift your head and tailbone (Cow Pose).
- Exhale, round your spine, tuck your chin to your chest (Cat Pose).
- Repeat for several breaths, moving smoothly between the two poses.
3. Downward Facing Dog:
- From the hands and knees position, tuck your toes and lift your hips up and back.
- Press your palms into the mat, lengthen through your spine, and straighten your legs as much as feels comfortable.
- Keep your heels reaching toward the floor (they don’t need to touch), and your head between your arms.
- Hold for a few breaths, feeling a stretch through the back of your legs and spine.