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Teaching Yoga to Beginners
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April 27, 2015
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October 5, 2010 - 5:56 pm
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7 Basic Yoga Postures

By Lorna Harvey

Yoga is a great exercise to help give you more energy, improve your muscle tone and increase stamina. If you practice regularly, you will begin to release tension and stress from your life. Here are some basic postures to get you started.

The Cobra: Lie down on your stomach with your forehead on the floor and legs tightly together. Place your hands, palms down, near your shoulders. Inhaling raise your head and pressing your neck back use your hands to push your trunk up until you are bending in an arc from your lower spine to the back of your neck. Straighten out your arms and hold the pose for 15 to 30 seconds while breathing comfortably. Come out of the posture slowly returning your face to the floor.

The Bow: Lie down on your stomach with your forehead on the floor. Inhale and bend your knees; stretch back with your arms and catch hold of your ankles. Inhale and at the same time raise your head and chest, pulling your ankles towards your head as you lift your knees and thighs off the floor. Breathing normally hold the pose for 20 or 30 seconds. Slowly return back to the starting position.

Cat Pose: Start on your hands and knees in the table pose. As you exhale, round your spine pushing it towards the ceiling. Inhale and return to the starting position.

Plank Pose: Begin by being on your hands and knees, hands directly under your shoulders. Move your feet back until the legs are straight out behind you and you are balancing on your toes, feet together. Hold while breathing normally. Return to the starting position.

Plough Pose: Lying on your back, hands at your side, as you exhale, lift your legs together off the mat and bending from the waist slowly lower your feet behind your head resting your toes on the floor. Hold for 30 seconds to a minute and then slowly return to the starting position.

Half Spinal Twist: Sit on the floor, legs out in front of you. Bend your left knee and put your foot on the floor on the other side of your right knee bringing your heel as close to your hip as possible. Bend the right leg until your foot is touching your left hip. Raise your arms and twist around to the left. Put your right arm down on the outside of your left knee and hold while looking over your left shoulder. Slowly come out of the pose and return to your starting position. Repeat on the other side.

Forward Bend: Stand, feet together, exhale and raise arms over your head. Bending from the waist slowly move your hands towards your feet. While exhaling, reach over as far as you can and grasp whatever part of your leg you can and slowly bring your forehead closer to your legs. Hold the pose for 15 to 30 seconds. Exhale and slowly return to starting position.

Remember that when you are starting yoga the postures although important, performing them perfectly is not the goal. Yoga is called a practice for a reason: you will always be practicing the poses. For more information on yoga check out


Forum Posts: 48
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April 7, 2011 - 9:33 pm
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People wonder if yoga will be in demand forever. All yoga teacher training graduates begin by teaching beginners. Yoga is one of the world's most ancient arts. It originated in India nearly five thousand years ago and has since developed to become a systematic means by which practitioners can become healthier. Not only this, it has long had spiritual and moral aspects as well. It is the most visible export of Indian culture found outside the subcontinent. A good yoga teacher can earn a reasonable living doing something they enjoy.

The variety found within this tradition may seem vast. In this it mimics the Hindu religion from which it developed. The Hindu religion contains a vast pantheon of gods and goddesses, minor deities, local spirits of tree, rock and river. To the outsider it can seem very confusing and mixed up. Many writers from within the tradition say that all of these small gods in all their immense variety are merely aspects of one true god, or life force. It is frequently this that yoga draws upon.

The Hindu pantheon may seem strange and complicated to people who were not raised in this particular tradition. Some of the stories associated with it may appear to be fantastic and curious, but they offer a variety of messages and meanings. Some teachers will share these with the class and others prefer not to.

It today is practiced by people who have little or no knowledge of the Hindu religion or philosophy. It is practiced across the globe by thousands if not millions of people. Classes are run in even the smallest of places, and people from all backgrounds benefit from it. They may themselves have a variety of different religious backgrounds. Some classes are run by organisations which have their roots in different Indian philosophical traditions. Others will be offered by individual teachers, all of whom will have different interests and backgrounds.

People come to the practice for a variety of reasons. For some it might be about improving posture and flexibility. Many of these exercises enable people to do this. They also assist with breathing. It can also improve general health as well. Some schools of yoga are much more physically demanding than others.

One lesser known benefit is that of concentration. The practices contained in the variety of yogic disciplines all require the development of greater concentration. It can assist people in becoming more single minded. This can help with thought processes. It can enable people to become more effective in the workplace. They may report feeling calmer and better able to cope with the many ups and downs that life throws at them.

This is one reason so many people in the public eye have been drawn towards yoga. These have included pop stars, movie stars and even politicians have advocated it and its benefits. These people have again increased the popularity of the practice. They are often advocates for particular schools of yoga which then experience a sudden increase in interest. It really started to enter the public consciousness in the western world during the 1960s when a number of high profile people in the celebrity world championed it and its benefits. There is no shortage of classes in different varieties of this ever discipline. Finding a yoga teacher locally should not be a difficult task.

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March 26, 2019 - 12:09 am
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I am a yoga instructor and want to share my yoga knowledge here in this platform. If you want to learn yoga, then i must prefer you to join Yoga Teacher Training in India where you will learn deep aspects of yoga.

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