Modify: It's a good idea for beginners to modify the pose by keeping your knees on the floor. Be mindful: Press your palms evenly into the floor and lift your ...10YogaPosesWhatIsYoga?YogaandMeditationGetYourGearYourPracticeYogaOnlineYogaforEveryoneByKellyCouturierIllustrationsbyChiBirmingham,VideosbyBows&ArrowsShareonFacebookShareonTwitterShareinanemailBookmarkthepageIt’stimetorolloutyouryogamatanddiscoverthecombinationofphysicalandmentalexercisesthatforthousandsofyearshavehookedyogapractitionersaroundtheglobe.Thebeautyofyogaisthatyoudon’thavetobeayogioryoginitoreapthebenefits.Whetheryouareyoungorold,overweightorfit,yogahasthepowertocalmthemindandstrengthenthebody.Don’tbeintimidatedbyyogaterminology,fancyyogastudiosandcomplicatedposes.Yogaisforeveryone.10YogaPosesYouNeedtoKnowThebuildingblocksofyogaareposes.Thesearegoodonestolearnasyoubuildaregularyogapractice.These10posesareacompleteyogaworkout.Moveslowlythrougheachpose,rememberingtobreatheasyoumove.Pauseafteranyposeyoufindchallenging,especiallyifyouareshortofbreath,andstartagainwhenyourbreathingreturnstonormal.Theideaistoholdeachposeforafew,slowbreathsbeforemovingontothenextone.Child'sPoseThiscalmingposeisagooddefaultpauseposition.Youcanusechild’sposetorestandrefocusbeforecontinuingtoyournextpose.Itgentlystretchesyourlowerback,hips,thighs,kneesandanklesandrelaxesyourspine,shouldersandneck.Doit:Whenyouwanttogetanicegentlestretchthroughyourneckspineandhips.Skipit:Ifyouhavekneeinjuriesorankleproblems.Avoidalsoifyouhavehighbloodpressureorarepregnant.Modify:Youcanrestyourheadonacushionorblock.Youcanplacearolledtowelunderyouranklesiftheyareuncomfortable.Bemindful:Focusonrelaxingthemusclesofthespineandlowerbackasyoubreathe.Child’sPoseThisshouldbeyourgo-toposewheneveryouneedtorestforamomentduringayogaworkout.TryIt!Downward-FacingDogDownward-facingdogstrengthensthearms,shouldersandbackwhilestretchingthehamstrings,calvesandarchesofyourfeet.Itcanalsohelprelievebackpain.Doit:Tohelprelievebackpain.Skipit:Thisposeisnotrecommen