1st yoga lesson

Although I’m still a beginner of practicing yoga, from now on, I would share you some yoga poses which I have tried and easy for every beginner. I claim that I love staying healthy and I find yoga helps me. So, I want to post here. I have been practicesing yoga at gym room, which provides lessons, everyday since September. And I'm improving :) happy me!

Stop talking and now start practices.

Downward-facing dog

1.   Come onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread your palms, index fingers parallel or slightly turned out, and turn your toes under.

2.   Exhale and lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the floor. Lengthen your tailbone away from the back of your pelvis and press it lightly toward the pubis. Against this resistance, lift the sitting bones toward the ceiling, and from your inner ankles draw the inner legs up into the groins.

3.   Then with an exhalation, push your top thighs back and stretch your heels onto or down toward the floor. Straighten your knees but be sure not to lock them. Firm the outer thighs and roll the upper thighs inward slightly. Narrow the front of the pelvis.

4.   Firm the outer arms and press the bases of the index fingers actively into the floor. From these two points lift along your inner arms from the wrists to the tops of the shoulders. Firm your shoulder blades against your back, then widen them and draw them toward the tailbone. Keep the head between the upper arms; don't let it hang.

5.   Adho Mukha Svanasana is one of the poses in the traditional Sun Salutation sequence. It's also an excellent yoga asana all on its own. Stay in this pose anywhere from 1 to 3 minutes. Then bend your knees to the floor with an exhalation and rest in child’s pose.

Child’s pose

1.   Kneel on the floor. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips.

2.   Exhale and lay your torso down between your thighs. Broaden your sacrum across the back of your pelvis and narrow your hip points toward the navel, so that they nestle down onto the inner thighs. Lengthen your tailbone away from the back of the pelvis while you lift the base of your skull away from the back of your neck.

3.   Lay your hands on the floor alongside your torso, palms up, and release the fronts of your shoulders toward the floor. Feel how the weight of the front shoulders pulls the shoulder blades wide across your back.

4.   Child’s pose is a resting pose. Stay anywhere from 30 seconds to a few minutes. Beginners can also use child’s pose to get a taste of a deep forward bend, where the torso rests on the thighs. Stay in the pose from 1 to 3 minutes. To come up, first lengthen the front torso, and then with an inhalation lift from the tailbone as it presses down and into the pelvis.

(from yoga journal and youtube)

I’d suggest if you first try yoga, spend 5-10 minutes for these 2 poses. Still hesitate? Why not have a try?