Four Poses for the Yoga Newbie /// By: Calvin Corzine

As a follow up to our previous blog about Yoga as a Natural Compliment to BJJ (http://www.alldaybjj.com/blog/2017/1/24/yoga-a-natural-compliment-to-jiu-jitsu), here are four poses for those of you who do not already practice yoga to incorporate into your warm up and cool down.

1. Side angle - Turn the front leg out so the toes point forwards, bend the leg towards 90 degrees and make an effort to press the entire bottom of the back foot into the floor, but turn the back toes slightly forward and put emphasis on the outer edge of the foot. Take the feet far enough apart that the front knee does not go past the ankle. The bottom arm can be on the floor, on a block, holding the inner leg as pictured or the forearm can be on the thigh and the top arm behind the back working towards the crease on the front thigh. Firm the front hip in and turn the chest away from the lead leg.

2. Thread the needle - Cross the right ankle over the left knee and flex your right heel. Reach the right arm in between the legs and left arm around. Keep your head and shoulders on the floor and draw the legs towards your body instead of rounding the back towards the legs.

3. Malasana - Take the feet a little wider than hip width apart and turn the toes out slightly. Keep the heels rooted on the floor and squat while trying to lift the chest towards the ceiling. If your heels can't touch the floor, either take the feet wider until they can or roll up a towel a few times and place it underneath your heels as illustrated in the photo.

4. Salabasana - Lay on your stomach and reach the arms back alongside the body. Press the tops of the feet down (try to press the tops of all 10 toes into the floor) and lift the chest up. Turn the biceps out so the palms face down to broaden the chest and draw the navel in slightly to support the lower back. 

These four poses will both strengthen and stretch your hips and also strengthen and traction the lower back. Try to do each pose for 1 minute each side and breathe slowly in and out of the nose. Do them before and after your training session and see how it helps your performance and recovery. 

Oss and Namaste!