Beginning Yoga

Yoga expert Kat Carroll points out very simple yoga poses and explains the benefits of this ancient exercise.

• Some of the benefits of practicing yoga include strengthening the muscles, flexibility and endurance.

• Yoga consists of a series of stances and poses.

• One of the most important things to remember when practicing yoga is breathing. Begin by inhaling through the nose and exhaling through the mouth. Continue a constant breathing pattern as you move from pose to pose.

• As with any exercise program, do not push your limits. You should consult your doctor or physician before beginning any exercise routine.

• The "sun salutation" is an ideal yoga pose for beginners. Here are the basic steps:
  
  
  
  1. Begin by moving into a "mountain" pose with your feet firmly planted on the ground, head up and arms above you with your sternum slightly tilted to the ceiling.

	Figure A
	Figure B
	Figure C

Bring your arms down to a namaste or bow (figure A) by swinging your arms down in front of you and bringing your palms together at your sternum.

Next slowly bend over so that your torso is hanging from your waist. Walk your hands out into a "downward-dog" pose (figure B). Your feet should be planted firmly on the ground and the palms of your hands should be on the ground in front of you. Hang your hands between your hands. Your "sit" bones should come up to a point and reach up to the ceiling (figure C).

Figure D

Next move into a "cobra" position by exhaling down from the downward-dog pose. Your legs, pelvis, torso and hands should be on the ground (figure D). Your arms should be bent at your side and your palms should be on the floor next to you.

Using the strength of your palms, arms and back, slowly arch your torso so that it slightly curves over your pelvis. When exhaling bring your body back to a downward-dog position. From here, a downward-dog position move into a "steeple" pose by dropping one bent knee out in front of you with your other leg stretched out behind you.

Figure E

Raise your arms above your head to form a steeple shape (figure E). Return to downward dog and repeat cycle.

Guests
Kat Carroll
Yoga Instructor, The Firm
245 N. Aldrich, Suite 220
Minneapolis, MN 55400
Phone: 612-802-6050
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