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The 10 Most Important Yoga Poses for Beginners

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If you are brand new to yoga, there are certain postures that are essential for you to learn so you can feel comfortable in a class or practicing on your own at home. It’s not easy to narrow everything down since there are over 300 positions in the physical yoga practice(asana), but these poses can start you off on the right path. If you do each one of these for 5-10 breaths, it also creates a great beginner’s yoga program for you to do every day. Here are my picks for the 10 most important yoga poses for beginners.  Note:  You don't have to be able to do all these poses exactly as pictured — ALWAYS listen to your body and modify if needed. 1. Mountain Pose Mountain Pose is the base for all standing poses; it gives you a sense of how to ground in to your feet and feel the earth below you. Mountain pose may seem like "simply standing," but there is a ton going on. How to do it:  Start standing with your feet together. Press down through all...
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Jala neti - Purification of Nose

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NetiPurification of the Nose Jala Neti Fill the specially made vessel, the Neti Pot, with warm, salty water. The temperature of the water should be 38-40° C, with about 1 teaspoon of salt per 1 litre of water*. Bend the head over a wash basin and gently insert the spout of the Neti Pot into the right nostril (which as a result, closes it). Bend the head slightly forward and at the same time tilt the head to the left so that the water may flow out of the left nostril. Breathing takes place through the opened mouth. Pour approximately half the contents of the pot through the right nostril. Now gently insert the spout of the Neti Pot into the left nostril and tilt the head to the right, so that the water may flow out through the right nostril. When finished, blow out all remaining water from both nostrils using the technique of Kapala Bhati Pranayama (see Hatha Yoga Kriyas 5). To complete the purification of the nose, strongly expel the breath a further 3-5 times through...
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YOGA FOR STRENGTH: 9 OF YOGA’S BEST STRENGTH-BUILDING POSES

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PLANK POSE Planks are an undisputed strengthener for the abdominal muscles, the shoulders, and the lower back. Though planking seems simple enough, you want to make sure that your form is good so that your shoulders stay safe. It can be hard to judge the position of your hips at first so if you don’t have a mirror handy, get a friend to tell you if your hips are piking up too high or sagging too low. In yoga classes, planks are often used as a quick transitional pose. To improve strength, try holding your planks for at least a minute. Instructions: 1. Come to your hands and knees with your shoulders directly over your wrists. If you were staying here, you would also line up your hips over your knees, but in this case, you want the knees a little further back in preparation for straightening the legs. 2. Tuck your toes under and straighten your legs. 3. Spread your fingers wide to distribute your weight throughout your palm. 4. Avoid locking your...
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