7 Yoga Poses For Yogi Masters

Yoga is a fantastic activity for those who want to wind down, get stronger, and find their inner balance! Whether you are a beginner (like me) or a yogi master, anyone can take on the top yoga poses. Here are the seven that are all you need to become an expert in the art of yoga!

1. Downward Dog

Step 1: Come to the floor on your hands and knees and slowly extend your legs so that you are doing a toe touch while exhaling. You have to keep your knees slightly bent and heels lifted from the floor as you do this. Hands and feet should be apart like doing a bridge.

Step 2: Make sure to lengthen the tailbone away from your pelvis creating a resistance. As you do this try to lift your booty/hips towards the ceiling.

Step 3: While exhaling, you should push your thigh muscles back and stretching your legs. As you do this you can press your heels into the floor and straightening your legs (just don’t lock your knees completely!) You can stay in this pose for a few minutes and then bend your knees to the floor while fully exhaling and feeling relaxed!

2. Cobra Pose

Step 1: Lie on the floor on your tummy while stretching your legs back behind you. While doing this, place your hands directly underneath your shoulders hugging your elbows into the sides of your body.

Step 2: Push your hands deep into the floor while inhaling and straightening your arms. Arch your back slightly to the point where your hips and thighs can still touch the floor. As you do this, try to lift your chest and tighten the booty.

Step 3: Make sure you roll your shoulder blades back and push your chest out. Hold this pose for a few seconds as comfortable and release back to the floor while exhaling!

3. Child’s Pose

Step 1. Kneel to the floor and touch your toes together while sitting on your heels. As you do this, separate your knees where they are parallel with your hips.

Step 2: While exhaling, bend over and lay down to the floor while stretching your arms out in from of you. At the same time, lengthen your back and neck face down. Rest there for a few seconds or minutes; this is a fantastic way to release energy and relax!

4. Chair Pose

Step 1. Stand with your legs slightly apart and your arms resting by your sides. While exhaling, raise your arms above at the same time bending your knees.

Step 2. Make sure your back is not arched rather very straight when having your knees bent. Keep your chest raised and arms high rolling your shoulders back. Hold this pose for a minute and then release!

5. Cat Pose

Step 1: Start with your hands and knees on the floor creating a table top position with your body. Make sure that your knees are directly below your hips and your hands shoulder width apart. During this, keep your head facing down.

Step 2: While exhaling, round your spine as if something is pulling your back up to the ceiling and relax your head and neck down to the floor.

Step 3: When inhaling again, come back to the tabletop position.

6. Bridge Pose

Step 1: Lie down flat on your back on the floor and bend your knees with feet flat as well. While exhaling, press your feet down and push your hips and booty up to the ceiling keeping legs parallel to each other. Make sure your arms, shoulders, and head are still pressed on the floor.

Step 2: Keeping that booty lifted, you have mastered the bridge. Keep this pose for a few seconds/minutes and then slowly release rolling your spine inch by inch back to the floor as you exhale.

7. Warrior Pose

Sep 1: Take a step forward with one leg and exhale raising your arms above your head perpendicular to the floor and parallel to each other. Make sure your shoulders are rolled back so that you are straight.

Step 2: Turn the back foot away from you and bend your front leg 90 degrees while exhaling. Keep your heels aligned with one another as you hold this position. As you are doing this, keep your head facing forward or you can also tilt your head back for a neck stretch. Come back to starting position and repeat on the other leg.

There are many types of yoga poses, one couldn’t possibly master them all in one day! Yoga has many health benefits and one doesn’t have to be an expert to try some of the main poses! Which ones are your favorite?

https://www.womenshealth.de/artikel/wissenswertes-ueber-yoga-140069.html