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If you are like some, you have probably seen the Yoga gurus twisting in awkward forms. This begins with putting their feet over their head, twisting it back around their shoulder on both sides, and standing on their hands. To conclude, they smile like it doesn’t hurt. Yoga doesn’t necessarily mean that you have to twist yourself until you are inside out and backwards. There are several Yoga positions that beginners can use in order to benefit from the practice.

If you are beginning with Yoga positions, you don’t have to make it complex. Before anything, Yoga is about learning to relax your body and taking away the daily stresses. This is a great thing to concentrate on when you are just beginning. There are several relaxation poses that you can easily do daily to help with relaxation and concentration on what your body really needs.

“…you don’t have to make it complex… Yoga is about learning to relax your body and taking away the daily stresses.”

Mountain Pose

The first relaxation move is used to prepare for other exercises. This is known as the Mountain Pose. When doing this pose, you will simply stand straight. Your arms should be at your side with your palms facing forward or at your side. When you are in this pose, you want to concentrate on taking deep breaths in and out of your nose.

Corpse Pose

Another relaxation pose is the corpse pose, and is usually done at the end of the routine. At this point, you will lie on your back on your Yoga mat. Your body should be straight, with your legs somewhat apart and your arms at your side. Like Mountain Pose, make sure that you concentrate on your breath. You can move from this pose to a seated position. Your legs should be crossed, and your back straight. This pose is often used to begin part of the Yoga meditation after a complete workout has been done.

Sun Salutation

If you want to build a basic routine with Yoga as a beginner, than the positions you want to know are from the sun salutation. This part of Yoga is used to build strength and heat in the body. The sun salutation will take anywhere from five to twenty minutes of an exercise routine, depending on how fast or slow you decide to move.

You begin the sun salutation in mountain pose. From mountain pose you will move into the standing forward bend. You will want your feet to be together. You will hinge your hips forward and reach your hands down to the floor, as far as you can go. Your head and neck should be relaxed, and your legs and back should be straight.

From the standing forward bend, you will move your hands to the mat to support your body. You can bend your knees if needed. You can then move your feet back, one at a time. Your hips should be extended towards the ceiling. This is known as the downward facing dog and is common to use as a transition point between moves. It is good to stretch the hamstrings and build strength in your upper body.

After holding and breathing here, you can move to forward plank. This is done by pushing your hips forward. It should look like you are in a push-up position, with your body parallel to the floor. After this, you will move into the Four Limbed Staff Pose, or Chaturanga. You will do this by moving your body down, so it is parallel with the floor and will move your elbows in. They should be bent and next to the chest of your body. Your toes should be rounded under.

From here, you will move into upward facing dog. Your upper body will move forward from the Chaturanga so that it is parallel with the wall in front of you. Make sure that you are looking towards the ceiling. Your hips should drop closer to the floor, but shouldn’t touch. If this pose is hard to hold, you can drop your knees. Make sure that your shoulders stay parallel with your hands.

You can then move back to downward facing dog, the forward bend and back to mountain pose. By doing these few moves, you will have a complete routine to help begin circulation for the day and to help you to build the heat that you need for other exercises.

Building Yoga positions for beginners does not need to take a lot of twisting, turning or work. You can use simple moves that will give you a kick-start for other routines. If you are interested in using Yoga as a way to help your body improve in a variety of areas, than you will want to begin by finding a combination of movements that start your journey towards better health.

Julie Health writes about anti-aging exercises at her website.

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