Intro to Yoga

by Mary Beth Wallace 

If you’re looking to diversify your exercise routine, our at-home workout guide is for you. This round, we’ll be showing you a sample of yoga’s most approachable poses, each modeled to demonstrate safe and proper form. Promoting everything from balance and flexibility to strength and centered focus, this workout is sure to provide a realistic introduction to yoga and all its benefits!

Extended Triangle

Begin by spreading your feet about four feet apart. Turn your right foot out at a 90-degree angle, followed by your left foot turned slightly to the right. Raise your arms and reach them out to your sides, parallel with the floor. Take a deep breath, and as you exhale, bend your body to the right (bending from the hip joint); keep your arms in a straight line as your right hand moves toward the floor. Rest that hand on your ankle or the floor as your head remains in a neutral position. Hold this pose for up to one minute.

Half Lord of the Fishes

Sit with your legs straight out in front of you. Bend your knees, then slide your left foot under your right leg, resting it just outside your right thigh. Slowly begin to twist your torso toward the inside of your right thigh, pressing your right hand against the floor for support and placing your left elbow on the outside of your right knee. With each exhale, twist deeper. You may turn your head to the right, toward the twist, or counter the twist by looking over your left shoulder. After holding the pose for 30 seconds to one minute, switch sides.

Happy Baby Pose

Lie back on the floor, bending your knees into your stomach on an exhale. Inhale, then grip the outside edges of your feet with your hands. Widen your knees slightly beyond the width of your torso, gently drawing them toward your armpits. Your ankles should rest directly above your knees, and your shins will be perpendicular with the floor. Stay in this pose for one minute.

Chair Pose

Stand with your feet hips’ width apart; for a challenge, you may stand with your feet together, big toes touching. Draw in a breath as you raise your arms straight up, perpendicular to the floor. Then exhale and bend your knees, bringing your thighs as parallel to the floor as possible. Firm your shoulder blades against your back with your elbows at your ears, and keep your lower back long. Hold this pose for up to one minute.

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