Yoga inspiration – Easy Poses

Hello y’all, todays yoga inspiration is a little different, instead of showing you pictures of beautiful but difficult poses I will show the easy poses everyone can do! This post is not me pushing you to do yoga, this post is to those who find yoga affascinating and would like to try but think that they are not flexible enough or not in shape or just don’t know where to start. No need to be intimidated by difficult poses, even the Beethoven and Mozart started out by learing a note at a time ;) Oh and just keep in mind that all the poses have different variations in case you might have seen someone doing it differently :)

Mountain pose – Tadasana

Benefits:

  • Develops correct posture.
  • Strengthens your thighs, ankles and feet.
  • Tones your abdominal muscles.
  • Calms and clears your mind and nervous system.

Cautions:

  • Headache
  • Medical conditions that affect balance
  • Insomnia
  • Low blood pressure

Downward dog – Adho Mukha Svanasana

Benefits:

  • Calms the brain and helps relieve stress and mild depression
  • Energizes the body
  • Stretches the shoulders, hamstrings, calves, arches, and hands
  • Strengthens the arms and legs
  • Helps relieve the symptoms of menopause
  • Relieves menstrual discomfort when done with head supported
  • Helps prevent osteoporosis
  • Improves digestion
  • Relieves headache, insomnia, back pain, and fatigue
  • Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis

Contraindications and Cautions

  • Carpal tunnel syndrome
  • Diarrhea
  • Pregnancy: Do not do this pose late-term.
  • High blood pressure or headache: Support your head on a bolster or block, ears level between the arms.

 

 

Bridge – Setu Bandha Sarvangasana

Benefits

  • Stretches the chest, neck, and spine
  • Calms the brain and helps alleviate stress and mild depression
  • Stimulates abdominal organs, lungs, and thyroid
  • Rejuvenates tired legs
  • Improves digestion
  • Helps relieve the symptoms of menopause
  • Relieves menstrual discomfort when done supported
  • Reduces anxiety, fatigue, backache, headache, and insomnia
  • Therapeutic for asthma, high blood pressure, osteoporosis, and sinusitis

Contraindications and Cautions

Neck injury: avoid this pose unless you are practicing under the supervision of an experienced teacher.

Warrior – Virabhadrasana

Benefits

  • Stretches the chest and lungs, shoulders and neck, belly, groins (psoas)
  • Strengthens the shoulders and arms, and the muscles of the back
  • Strengthens and stretches the thighs, calves, and ankles

Contraindications and Cautions

  • High blood pressure
  • Heart problems
  • Students with shoulder problems should keep their raised arms parallel (or slightly wider than parallel) to each other.
  • Students with neck problems should keep their head in a neutral position and not look up at the hands.

Tree pose  – Vrksasana

Benefits

  • Strengthens thighs, calves, ankles, and spine
  • Stretches the groins and inner thighs, chest and shoulders
  • Improves sense of balance
  • Relieves sciatica and reduces flat feet

Contraindications and Cautions

  • Headache
  • Insomnia
  • Low blood pressure
  • High blood pressure: Don’t raise arms overhead

Extended Triangle pose – Utthita Trikonasana

Benefits

  • Expands your chest and shoulders.
  • Increases mobility of your hip joints.
  • Increases neck mobility.
  • Stretches your spinal muscles.
  • Strengthens and tones muscles of your thights.
  • Stretches calf muscles, hamstrings, and hip musculature.
  • Increases proprioception (the sense of position in space) of feet and ankles.

Caution

  • Neck Pain – Keep the head level and look straight forward.
  • Low Back Pain – Turn the back foot in slightly to limit force across the Sacroiliac joint, and allow the hip to naturally rotate inwards.

 

 

Cobra – Bhujangasana

Benefits

  • Strengthens the spine
  • Stretches chest and lungs, shoulders, and abdomen
  • Firms the buttocks
  • Stimulates abdominal organs
  • Helps relieve stress and fatigue
  • Opens the heart and lungs
  • Soothes sciatica
  • Therapeutic for asthma
  • Traditional texts say that Bhujangasana increases body heat, destroys disease, and awakens kundalini.

Contraindications and Cautions

  • Back injury
  • Carpal tunnel syndrome
  • Headache
  • Pregnancy

Child pose – Balasana

Benefits

  • Gently stretches the hips, thighs, and ankles
  • Calms the brain and helps relieve stress and fatigue
  • Relieves back and neck pain when done with head and torso supported

Contraindications and Cautions

  • Diarrhea
  • Pregnancy
  • Knee injury: Avoid Balasana unless you have the supervision of an experienced teacher.

Upward Plank Pose – Purvottanasana

Benefits

  • Strengthens the arms, wrists and legs
  • Stretches the shoulders, chest, and front ankles

Contraindications and Cautions

  • Wrist injury
  • With a neck injury, support the head on a wall or chair seat

Plank pose

Benefits

  • Strengthens the arms, wrists, and spine
  • Tones the abdomen

Contraindications and Cautions

Carpal tunnel syndrome

Standing forward bend – Uttanasana

Benefits

  • Calms the brain and helps relieve stress and mild depression
  • Stimulates the liver and kidneys
  • Stretches the hamstrings, calves, and hips
  • Strengthens the thighs and knees
  • Improves digestion
  • Helps relieve the symptoms of menopause
  • Reduces fatigue and anxiety
  • Relieves headache and insomnia
  • Therapeutic for asthma, high blood pressure, infertility, osteoporosis, and sinusitis

Contraindications and Cautions

Back injury: Do this pose with bent knees, or perform Ardha Uttanasana (pronounced ARE-dah,ardha= half), with your hands on the wall, legs perpendicular to your torso, and arms parallel to the floor.

You don’t need to touch your knees with your head, just bend as much as you can and every time you will bend a little more :)

Half Lord Of The Fishes Pose – Ardha Matsyendrasana

Benefits

  • Stimulates the liver and kidneys
  • Stretches the shoulders, hips, and neck
  • Energizes the spine
  • Stimulates the digestive fire in the belly
  • Relieves menstrual discomfort, fatigue, sciatica, and backache
  • Therapeutic for asthma and infertility
  • Traditional texts say that Ardha Matsyendrasana increases appetite, destroys most deadly diseases, and awakens kundalini.

Contraindications and Cautions

  • Back or spine injury: Perform this pose only with the supervision of an experienced teacher.

Cow pose – Bitilasana

Cat pose – Marjaryasana

Benefits

  • Stretches the front torso and neck
  • Provides a gentle massage to the spine and belly organs

Contraindications and Cautions

With a neck injury, keep the head in line with the torso.

To finish off with style- This is for you Maria <3

If this post got you interested and you want to learn more I guggest you to check out this website to find out exactly how to do poses and whatever you may want to know about yoga. And here are 3 great youtube channels for whatever your level may be: Yoga with Adriene – Kino Yoga – Lesley Fightmaster

Disclainer: All the pictures in this post are from various websites and not mine. If there is your photo and you want credit for it or for me to take it down, please contact me and I’ll be on it :)

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6 thoughts on “Yoga inspiration – Easy Poses

  1. I used to do yoga but in my house its hard to relax with all of my siblings making noises but might give it a shot again when I have a place of my own :)

    Like

  2. Eh ma che posizioni stupendi e sicuramente gli vado a provare, molto carine anche………hahaha con il gatto :) :) !

    Like

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