You can do these simple steps even as a beginner. You can start small to create big results towards self-improvement.
Yoga is a great way to get your body physically moving as well as your energy. By adding movement into your daily life your energy will begin to move allowing for positive results in your life. A sun salutation is physical prayer to the sun which will help to alleviate stress and if done in the morning start your day welcoming the sun into your day.
One important thing I cannot stress enough is that yoga is for everyone! Yoga is not for certain body types only. All shapes and sizes are encouraged to practice yoga. If you are not extremely flexible that is okay, you can modify poses to make them work for you. With practice your body will begin to adapt to stretching and will learn to do more. Do not push yourself to do poses that hurt you. You can tear muscles and harm your body. Be patient with your body and celebrate where you currently are.
1. Begin Standing Tall
With both feet planted flat on the ground stand with your feet together. Hold your hands together at your chest. As standing firm imagine roots growing from the bottoms of your feet and picture those roots growing deep into the ground. Allowing yourself to be grounded.
2. Bring Arms Above Head
Inhale as you sweep your arms above your head place them in prayer pose above your head and then slowly move them down the center of your chest.
3. Fold
Exhale as you then bend towards your legs and hold onto your calves. Remember, you do not have to push yourself into positions that are uncomfortable. If you can't fully fold that is okay it will come with time and practice.
4. Lift and Lengthen
With a straight back rise about half way at your shins pause here in this pose. Inhale as you do this pose.
5. Plank
Moving your legs away from your body exhale as you lower your body into a plank. Your arms will be bent and you will be on your toes. Look down at your mat as you are in this pose.
6. Upward dog or cobra
Inhale and turn your toes in and rest them on the mat. Lowering your body onto your mat. You can then move into upward dog or cobra. Cobra is just barley lifting your chest off the mat with bent arms. Upward dog is lifting your chest complexly off the mat and holding with straight arms. Your legs will remain on the mat for both poses. Decide what is best for your back and do not force yourself into an uncomfortable position, you can hurt your back if you are forcing it into positions.
7. Down Dog
Exhale and lift your body up. Raise your tailbone into the air. Keep your back straight and your knees slightly bent. You will balance your weight between your hands and feet while in this pose. Pause for a few breaths in this pose.
8. Move feet forward and fold
Hop, skip, or jump your legs up to your arms and stay in forward fold. Placing your arms on your calves once more. You will inhale as you move forward into this pose. Rest in this pose for about three breaths.
9. Lift and Lengthen
Raise your back straight and raise your hands up to your shins. Look forward and exhale while moving into the pose.
10. Raise arms above head
Sweep your arms from the ground up above your head into prayer hands. Straightening your back and keeping your feet still on the mat. Gently lower your hands down the center of your chest.
11. Return to standing tall
Stand with prayer hands and firm feet, close to each other on the floor. Look forward and take a few breaths. With hands at your heart you can choose to say Namaste which means the divine light in me recognizes the divine light in you.
It's pretty simple right?
This series is not too difficult and is a great way to greet the day. As you begin to practice doing this you will begin to notice small things throughout your day that are positive. With a change in your physical habits there will be change in your life. What a great way to start the day!
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