Yoga increases your strength in the core and body, using different muscles that may not have been previously used before. This aspect of yoga benefits many different athletes. Athletes of any kind could use yoga for weak or tight muscles. As a long-distance runner, I felt that incorporating yoga into a weekly routine helped me excel on my runs through the deep stretch and mindset it produces. Especially before a hard race, the in-depth stretch to rid myself of the tightness benefited my performance. Along with sports, yoga can increase flexibility, help with injury or health, and even seen to improve mood. When working on new poses, the instructor always encourages to work on focusing on your breathing. This helps to clear my mind, focus on the task in front of me, and accomplish a goal. By the end of the session, I find myself relaxed and refreshed. I encourage you to try out my hobby and hopefully find the benefits to yoga that I do. Set the mood with some soothing music, and try out these beginner poses to see if yoga is for you!

Materials:

• Yoga mat
• Stretchy comfortable clothes
• A quiet, somewhat open room
• Soothing calm music

Mountain Pose:

Start by standing up, bring your feet together, and keep your back straight with good posture. Bring your arms to your side, palms facing inwards. Inhale and bring your arms slowly to the sky. Bring your hands together at the top and exhale slowly, repeat.

Downward Dog:  

Begin on your hands and knees. Bring your knees off the floor and stretch your elbows to the top of your mat and lengthen your back. Exhale as you start moving your feet down to the end of the mat, pushing your hips towards the ceiling. The goal is a flat back and straight elbows, so feel free to bend your knees and move up your legs so it’s easier.

Warrior Pose 1:

Start by standing up facing the top of the mat. Move your left foot to the back of the mat and your right foot to the top, keeping them 3-4 feet apart. Point your right foot towards the top of the mat and your left foot pointing away from your body. Inhale and extend your right arm forward and left hand backwards, relaxing your shoulders and looking towards the direction your mat is facing, over your right hand. Bend your right knee 90 degrees, keeping your knee over your ankle. Hold pose, breathe deeply, and when you’re ready, switch to the other side.

Cobra Pose:

Lie face down on your mat and keep your palms down under your shoulders, with elbows pointing up. Keep the bottoms of your feet facing up, tighten your glutes and extend your arms, pressing your chest upward towards the wall you are facing. Breathe deeply, relax, and repeat.

Tree Pose:

Start standing with your arms at your sides and with good posture. Shift your weight to your left leg and bring your right leg onto inner left thigh, keeping your hips facing forward. Once balanced, inhale, and extend your arms to the sky. Try looking up towards your hands for an extra challenge.

Child’s Pose:

Start on your knees and sit down, keeping the bottoms of your feet facing up. Roll your torso forward, keeping your forehead rested on the ground in front of you. Lower your chest as close to your knees as comfortably as you can, trying to extend your arms as far as possible forward. Breathe deeply and hold the pose for as long as you think best.