Heart-Opening Yoga Poses for Beginners.

Heart-opening yoga poses, also known as backbends, can help improve posture, open up the chest and shoulders, and release tension in the upper body. For those stepping onto the mat as newcomers to the realm of yoga, a ray of yoga poses can be overwhelming. Fear not, I consulted Alpesh yoga- a yoga school in Goa and Dharamshala-to share some heart-opening yoga poses suitable for beginners:

• Cobra Pose (Bhujangasana):

• Lie on your stomach with your legs extended and tops of the feet on the floor.
• Place your hands under your shoulders, fingers pointing forward.
• Inhale and lift your chest off the floor, keeping your pelvis grounded.
• Use your back muscles to lift, not your arms.
• Keep your elbows slightly bent and gaze forward.

• Bridge Pose (Setu Bandha Sarvangasana):

• Lie on your back with your knees bent and feet hip-width apart, flat on the floor.
• Place your arms alongside your body, palms facing down.
• Inhale and lift your hips off the floor while keeping your feet and shoulders grounded.
• Clasp your hands underneath your body and roll your shoulders under.
• Press down through your arms and feet to lift your chest toward your chin.

• Camel Pose (Ustrasana):

• Kneel on the floor with your knees hip-width apart.
• Place your hands on your lower back with fingers pointing downward.
• Inhale and lift your chest, arching your back.
• Lean back slowly, keeping your hips over your knees, and reach for your heels.
• Keep your neck in a neutral position or drop it back if comfortable.

• Cat-Cow Stretch (Marjaryasana-Bitilasana):

• Start on your hands and knees in a tabletop position.
• Inhale, arch your back, and lift your head and tailbone (Cow Pose).
• Exhale, round your spine, tuck your chin to your chest, and tuck your tailbone (Cat Pose).
• Flow between these two poses with your breath.

Conclusion: 

Remember to warm up properly and approach these poses with mindfulness. Start with gentle variations and gradually work your way up as your flexibility and strength improve.

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