3 basic yoga poses to start your practice

YOur first yoga class may seem overwhelming: practice features thousands of Postures, called “asanas” in Sanskrit, and people spend a lifetime mastering them. That said, it’s possible to build a yoga foundation that makes you feel strong, flexible, and stable — even when you’re just starting out. In this week’s episode Good movesBrooklyn Yoga Club teachers introduce you to yoga’s most basic (and essential) asanas.

You don’t need any equipment to establish the foundation of your yoga practice. So whether you’re looking to increase your mobility, get stronger, or experience the brain-healthy benefits of this ancient tradition, you’re ready to move. Below, learn how to move through a trio of beginner yoga moves. Then, make sure to flow through the entire video. Just like that: you are a yogi.

3 basic yoga poses to practice today

1. Downward Facing Dog (Adho Mukha Svanasana)

Get down on your hands and knees to start. Place your knees directly under your hips; Your wrists may be directly under your shoulders. While inhaling, push into your palms and lift your hips toward the sky. If your hamstrings are tight, keep a generous bend in your knees and place your feet back a few inches. Roll your biceps toward the front of the room and tuck your abs in to keep your ribs from splaying.

2. Child’s Pose (Vasalasana)

Come back to your hands and knees. Spread your knees so they are as wide as your mat and bring your toes to touch. Gently press into your palms to drive your hips toward your feet. If your head can’t reach the ground, that’s totally okay! Grab a block, pillow or sweatshirt and place it under your head for support. Inhale here, forcefully pushing your hips toward your heels.

3. Warrior II

Begin standing in front of your mat. Take a big step back with your left foot, bringing the outside of your left foot parallel to the back of your mat. (For reference, your right heel should be in line with the inner arch of your left foot.) Bend your right leg deeply, but keep the heel directly under the knee. (You may need to widen your stance to make this happen.) Raise your arms parallel to the floor, engage your core, and pull your pelvis forward slightly. Look gently over your right shoulder if it feels comfortable for your neck. Take several deep breaths here before switching sides.

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