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The 5 best Yoga poses for beginners

When just starting out with Yoga, try these core poses to build flexibility, strength and confidence.

Dolphin

The Dolphin pose starts by getting into a traditional plank position and liftring your backside toward the air while keeping your legs straight while your arms remain in the plank position. While in position take 5 to 10 deep breaths and exhale slowly. See Video

Warrior II

Stand with feet wider than your hips. Turn right toes out and left toes inward at a 45-degree angle. Deeply bend right knee so thigh comes close to parallel with the ground. Keep left leg straight. Extend arms directly out and face over your right finger tips. Keep a tight core and keep the front leg bent at almost 90 degrees. See video

Triangle Pose

Stand with feet wider than hips. Turn right toes out and left toes inward at about a 45-degree angle. Keep both legs straight as your bend at your hips toward the right leg. Move your torso as far to the right as possible, maintaining length through your spine. Place right hand above or below the knee and extend left arm directly above shoulder. Spin right hip forward and left hip back. Gaze toward the floor to stretch the neck. See video

Warrior III

Come into a lunge position with right foot forward (knee bent) and left foot back (straight leg). Hinge forward at your hips and bring torso close to parallel with the floor. At the same time, kick left leg up to hip-height, forming a straight line from the crown of your head to your toes. Place both hands at heart center, draw belly button toward the spine and gaze a few inches in front of you. See Video

Pigeon

Start with a downward dog with tailbone pointing toward the sky and hands on the floor. Lift right leg up to hip height, then gently swing it forward. Bend right knee and lower leg onto the mat. Try to get your shin close to parallel with the front of the mat and always keep foot flexed. Left leg stays straight. Fall forward over right shin and rest hands on the mat. See Video

Kristy Clarke FitBank Trainer

Kristy Clarke

FitBank Trainer Kristy Clarke is the creator of the InTencity, 10 minute workout programs. More info

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