Yoga 101: Poses for Beginners
SPECIAL OFFER: - Limited Time Only!
(The ad below will not display on your printed page)

SAVE EVEN MORE! Say "Yes" to Fitness® Magazine today and get a second year for HALF PRICE – 2 full years (20 issues) for just $15. You also get our new Fitness Band and Total Body Express Band Workout ABSOLUTELY FREE! (U.S. orders only)

Email:

First Name:

Last Name:

Address:

City:

State:

Zip:

100% Money-Back Guarantee: You must be pleased, or you may cancel any time during the life of your subscription and receive a refund on any unserved issues – no questions asked. Fitness® Magazine is currently published 10 times annually – subject to change without notice. Double issues may be published, which count as 2 issues. Applicable sales tax will be added. E-mail address required to access your account and member benefits online. We will not share your e-mail address with anyone. Click here to view our privacy policy.
« Back to slideshow | Print Print  | Print Log in to Print All Slides
Fitness

Yoga 101: Poses for Beginners

 

Active Pigeon
Pigeon Pose

Targets the piriformis (a deep gluteal muscle)

  • Begin in a full push-up position, palms aligned under shoulders.

  • Place left knee on the floor near shoulder with left heel by right hip.

  • Lower down to forearms and bring right leg down with the top of the foot on the floor (not shown).

  • Keep chest lifted to the wall in front of you, gazing down.

  • If you're more flexible, bring chest down to floor and extend arms in front of you.

  • Pull navel in toward spine and tighten your pelvic-floor muscles; contract right side of glutes.

  • Curl right toes under while pressing ball of foot into the floor, pushing through your heel.

  • Bend knee to floor and release; do 5 reps total, then switch sides and repeat.

shim
 
© Copyright Meredith Corporation. All Rights Reserved.