by Core Hydration (@aribarra)
We caught up with NYC based yogi, Alexa Ibarra, to teach us beginners 10 easy yoga poses to add into your daily routine. Lets get zen and bendy.
Navasana (Boat Pose)
For Navasana, otherwise known as Boat Pose, you will start by holding your arms open while keeping the chest and legs lifted. Most importantly, be sure to engage your core!
For Child’s Pose, start in a table top position, next, sit back with your big toes together and knees wide. For a deeper stretch, reach your arms forward and set your hips back as far as they can go.
Bitilasana (Cow Pose)
For Bitilasana, or Cow Pose, start in a table top position. It’s important to keep your knees hip width distance, and your arms shoulder width apart. Next, you will arch your back as you lift your collar bone and sternum.
Marjaryasana (Cat Pose)
For Marjaryasana, otherwise known as Cat Pose, start by coming into a table top position with your knees hip width apart, and hands shoulder width apart. Next round the spine, lift the belly upward, and press the arms down into the mat while strongly pushing away. Repeat cat and cow multiple times while inhaling and exhaling.
Dandasana (Staff Pose)
For Dandasana, otherwise known as Staff Pose, start by coming into a seated position, next reach both legs forward and flex both feet. Finally, inhale your arms up and exhale your arms down to your legs.
Matsayasana (Fish Pose)
For Matsayasana, or Fish Pose, you will begin by lying on the mat. Next, cross the opposite ankle to the knee, coming to a lotus style seated pose. Lay back on the mat and bring the crown of your head to the floor, you will then open up the chest which lifts off of the ground while keeping a forward gaze.
For Plank Pose, start off by coming to a table top position, keep your arms shoulder width distance and knees hip width. Next, step your right foot back to plank, and step the left foot to meet the right. Engage your core, and make sure not to dump in the shoulders, if you are, round the spine, this will help with core engagement!
Vasisthasana (Side Plank)
For Vasisthasana, or Side Plank, start from your perfected plank and roll to your right side, you can place your left leg over the right for more support. Lift your hips!
Utkatasana (Chair Pose)
For Utkatasana, or Chair Pose, start by standing at the top of your mat with both feet together. Next, sit back into an imaginary chair. Lift your arms above and behind the ears, while keeping the shoulders away from the ears, and engage the core. Finish the pose by sitting two inches lower while keeping your arms behind your ears, be sure to keep your shoulders away from your ears.
For Anjaneyasana Pose, start by coming into your downward facing dog, next inhale your right leg long, step it through, and drop the left knee and untuck the left toes. Next you will raise the arms up behind the ears, while keeping the shoulders away from the ears. For more hip flexion, bend deeper while bringing the knee back for less tension!
The American Yoga Association notes yoga as a powerful tool for stress management – letting us know that you don’t need to be a yogi to get involved in daily yoga poses to see the benefits. #NoExcuses. You can improve your yoga flow and flexibility with Alexa Ibarra at YG Studios, or a private lesson in the NYC area!
Keep in touch with Alexa on Instagram.
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