“This is generally the first arm balancing pose that people are able to achieve,” Ingram explains, “so it gives them a great sense of accomplishment and enables them to move into other arm-balancing poses as they advance in their practice.” Headstand Pose (Sirasana) It looks a bit like a deep squat, just with your hands on the floor instead of your feet. “There’s always a way to advance in your practice!” Crow Pose (Bakasana)Ĭrow Pose is an arm-balancing pose (read: handstand). “This is why yoga is so captivating and never gets boring,” she explains. Ingram says that it “can activate your relaxation response to help calm your nervous system.”Įven seasoned yogis can spice up their practice with some challenging new poses. It’s usually done at the end of a yoga class. Corpse Pose (Savasana)Ī Greatist favorite, in the Corpse Pose you lie on your back with eyes closed and every. Your bent knee should point to the side, and the foot should rest either above or below the knee of your supporting leg, but never directly on the knee joint. To up the challenge, bring your foot above the knee of your other leg. If it’s too challenging, keep your foot low. “This is a great pose for balance that is accessible to almost everyone because there are so many ways to vary the challenge of it,” says Ingram. In Tree Pose, you stand upright with your hands on your hips or in a prayer position and slide one foot up to balance on one leg with the other leg bent. She adds that this one is often done at the beginning and end of a class to “get the mind focused and to seal the practice.” Tree Pose (Vrksasana) Easy Pose (Sukhasana)Įasy Pose is a simple seated pose - “criss-cross applesauce.” If you have tight hips, “it’s good to sit up on a block or blanket,” says Ingram. You can spread your knees wider to make getting lower to the ground easier. It “helps align the spine, open the chest, and tone the abs,” explains Ingram, “and it gives people such a good sense of getting their feet grounded and standing tall.” Child’s Pose (Balasana)Ĭhild’s Pose is a gentle pose that is “great for calming the mind if you support your head on the mat or a block.” To get in this pose, sit on your knees and lean forward, resting your head on a block or the mat. In Mountain Pose, you stand upright with your feet together, spine straight, and shoulders back. Here are some of Ingram’s favorite beginner vinyasa yoga poses. Similarly, yoga may offer benefits for general mental well-being in adults when compared to no exercise. Some studies show that yoga may be helpful for occasional bouts of anxiety (but not necessarily for diagnosed anxiety disorders). Mental wellnessįinally, yoga is great for your mental health. There are modifications for all bodies, so you can get started at any fitness level. You don’t have to be a human pretzel before you start yoga, either. Ready to flex? Vinyasa yoga is a great way to get more limber and bendy. And in many of the poses you’ll be building strength and muscle by holding up your own body - think planks, downward-facing dogs, and any balancing poses. The pacing of the class can get your heart rate up and improve your cardiovascular fitness. Vinyasa yoga offers a combination of cardio and bodyweight exercise, making it a great well-rounded addition to your fitness routine. Vinyasa is great for overall fitness, flexibility, and mental wellness. And if you’re doing online classes, look for sessions with “flow” in the name if you can’t find one that’s clearly labeled “vinyasa.” Vinyasa is a really popular style of yoga, so you’ll probably be able to find a vinyasa class at most yoga studios. “I think it’s very graceful, but also can be very challenging,” says Ingram. The classes can be fast-paced and a great workout, even if they feel very chill in the moment. Inhale up to cobra pose or upward-facing dog.Lower down to chaturanga (or four-limbed staff pose) on the exhale.Come forward to a plank position on an inhale.And normally, you’ll do a specific flow (or vinyasa) between each series of poses. Instead, she explains, you use your breath as a way to travel between poses. Vinyasa yoga “is a style of yoga where you ‘flow’ between poses, meaning you don’t sit or stand statically in one pose and then change to another pose,” says yoga teacher Kate Ingram, MPH, RDN, RYT-500.
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