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5 Yoga Poses For Beginners

By: Megan, PTA

5 Yoga Poses To Get You Moving In The Morning 

1. Cat/Cow: Inhale while arching your back(top picture), and exhale while rounding your back (bottom picture). 

Repeat 10 times with focus on form and breathing. 

2. Mountain Pose: Stand with feet close together, palms up and pull your shoulders back slightly (good posture). 

Hold this pose for 2 minutes while inhaling for 3 seconds, holding breath for 3 seconds and exhaling for 3 seconds. 

3. Downward Facing Dog: 

4. Tree Pose: This is harder than it looks. Try to hold this pose for 10-20 seconds while inhaling for 3 seconds and exhaling for 3 seconds. Increase time and breaths when you gain stability.

5. Supine Twist: Lying on your back, place your arms fully extended out to the sides in a T-position with your palms facing upward. Bend your knees so they are pointed towards the sky. Exhale while letting your knees fall to one side. Exhale while turning your head to the opposite facing side of your knees. To switch sides: inhale while lifting legs back to neutral and exhale while letting your knees fall to the other side. Hold each position for 4-6 breaths (inhaling for 3 seconds, exhaling for 3 seconds). 

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