Okay, I’ve extracted the details about the yoga poses for beginners from the text you provided. Here’s a summary of each pose, including its benefits and instructions.
Yoga Poses for Beginners
1. Forward Fold
Benefits: Stretches hamstrings, calves, and hips; strengthens legs and knees; releases tension around neck and shoulders.
Baldino says: Perfect for the “non-bendy” men out there. There are many ways to make this pose accessible, even if you can’t touch your toes.
Instructions:
Start standing with feet hip distance apart. Hinging from the hips, slowly roll your spine forward, bringing your chest towards your thighs. Knees can be bent.
Let gravity take over to release tension around your neck and shoulders.
Hold for 5 to 10 breaths.
Come back to standing by rolling back up one vertebra at a time.
2. Crescent Lunge
Benefits: Stretches hips and shoulders; strengthens thighs and core.
Baldino says: hits all the tight spots for men-hips and shoulders. Builds strength in the lower body. it builds muscles in the quads and around the knees which means more stability in any other sport or athletic activity you do.
instructions:
Start in a table top position. Step one foot between your hands.
Tuck the back toes and start to lift the back knee off the mat.
From there start to reach your arms out in front of you to bring the chest upright.
Once the shoulders are stacked over the hips try to straighten out the arms as best as you can.
Keep the back heel lifted to feel the stretch in the front of the hips.
A modification is to keep the back knee on the mat. Hold for 5-10 breaths before releasing.
Repeat on the other side.3.Warrior 2 Pose
Benefits: Stretches hips, groin, chest and shoulders
Baldino says: Challenges the body and mind. Improves groin mobility which can improve low back pain. Increases stamina and concentration
Instructions:
Turn to face the side of your mat and then seperate your feet as wide as you can.
Turn one foot towards the top of the mat and bend the knee to a 90 degree angle.
The back toes shoudl be turned in slightly and the balls of your feet are in line with each other.
Now start to extend your arms out long, bringing them into “T” position.
Keep the shoulders over the hips and take 5 to 10 breaths here.
Release by straightening the leg that is bent, return to the starting position and then turn the opposite foot out to now face the back of the mat and find Warrior 2 on this side.
4. Chair Pose
Benefits: Strengthens ankles, quads, glutes, core and shoulders
Baldino says: Tests the legs and glutes
Instructions:
Stand tall with your big toes touching, heels 1 to 2 inches apart.
As you inhale, reach the arms overhead.
As you exhale, bend your knees into a squat. Peek down and make sure you can see all 10 toes.
Imagine squeezing a block between your inner thighs and squat as low as you can.
Keep your core engaged so your chest can remain open as you sit deeper into your legs.
stay for 5 to 10 breaths and press through your feet to return to standing.
A great modification when starting is to separate your feet hip distance apart and work on pulling all your muscular energy to your midline. Over time bring the feet closer together.
5. Downward Facing Dog
Benefits: Stretches feet, calves, hamstrings, and shoulders; strengthens arms, shoulders and core
Baldino says: Makes you feel good. Strengthens arms, shoulders, and core. Stretches lower back,feet,calves,and hamstrings.
Instructions:
Start in a table top position.
Step one foot back at a time until you are in a high plank.
Take a deep breath in here.
On your exhale begin to send your hips towards the ceiling, making an upside down “V” with your body.
Knees can be somewhat bent here and your heels never have to touch the mat.
* Think of pressing your chest towards your t
