9. Pigeon Pose
Start with a full push up position, palms ordered under shoulders. Place left knee on the mate close to the shoulder and the left heel by right hip. Lower down to forearms and take the right leg down with the top of the foot. Keep chest elevated to the wall. Tighten your pelvic-floor muscles, Pull navel in toward spine.Blend right toes under while pressing ball of foot pushing through your heel. Bend knee to floor and release then switch sides and repeat.
All of these pose are great yoga for beginners. You can start your yoga training today with these poses.