An expert's guide on how to get started
from: AARP Bulletin | January 14, 2011
The following poses can be modified for beginners, older adults and those with chronic conditions. Not in any sequential order, they should give you an idea of what you can expect to learn from an experienced yoga instructor.
Warrior II
The warrior II pose is good for the hips, strengthens the quadriceps and improves hip flexibility.
Tree Pose
The tree pose is excellent for improving balance.
Cat Pose
Often done at the beginning of class, the cat pose promotes flexibility of the spine.
Cow Pose
Usually done in conjunction with the cat pose, the cow pose is good for the spine.
Mountain Pose
Harder than it looks, the mountain pose is the basis for all standing poses. It's good for posture and balance.
Warrior I
Good for stretching the hamstrings and hips, the warrior I pose also strengthens the legs.
Plank
The plank, which can be modified by putting the knees on the ground, strengthens abdominal muscles and is good for upper body strength and core stability.
Lunge Pose
The lunge pose is great for the hips and chest and strengthens the legs.
Camel Pose
A perfect antidote to hours spent sitting hunched in front of a computer, the camel pose stretches and opens the chest.
Downward Dog
The downward dog stretches the entire back of the body — back, hamstrings, calves and Achilles.
Bridge Pose
A block helps make this modified bridge pose into a relaxing, resting position for the back.
Cobra
The cobra strengthens the legs, arms and upper back.
Triangle Pose
Good for people with arch problems or flat feet, the triangle pose is also good for hip flexibility and balance.
from: AARP Bulletin | January 14, 2011
The following poses can be modified for beginners, older adults and those with chronic conditions. Not in any sequential order, they should give you an idea of what you can expect to learn from an experienced yoga instructor.
Warrior II
The warrior II pose is good for the hips, strengthens the quadriceps and improves hip flexibility.
Tree Pose
The tree pose is excellent for improving balance.
Cat Pose
Often done at the beginning of class, the cat pose promotes flexibility of the spine.
Cow Pose
Usually done in conjunction with the cat pose, the cow pose is good for the spine.
Mountain Pose
Harder than it looks, the mountain pose is the basis for all standing poses. It's good for posture and balance.
Warrior I
Good for stretching the hamstrings and hips, the warrior I pose also strengthens the legs.
Plank
The plank, which can be modified by putting the knees on the ground, strengthens abdominal muscles and is good for upper body strength and core stability.
Lunge Pose
The lunge pose is great for the hips and chest and strengthens the legs.
Camel Pose
A perfect antidote to hours spent sitting hunched in front of a computer, the camel pose stretches and opens the chest.
Downward Dog
The downward dog stretches the entire back of the body — back, hamstrings, calves and Achilles.
Bridge Pose
A block helps make this modified bridge pose into a relaxing, resting position for the back.
Cobra
The cobra strengthens the legs, arms and upper back.
Triangle Pose
Good for people with arch problems or flat feet, the triangle pose is also good for hip flexibility and balance.
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