8 Best Yoga Poses For Beginners
When you learn something new, it’s always best to start with the basics. For some, yoga can often look complicated, especially with body parts that wrap around each other and balancing acts that seem impossible to fathom. If you start with simple poses, however, then you will soon work your way up to the more complex body-wrapping positions.
If you are brand new to this type of workout, then there are certain poses that are essential to the adventure you are about to embark upon. These poses will set the foundation and are perfect for beginners who are working towards a journey of self-discovery, a healthy and toned body, and a relaxed mind.
It’s time to gear up with your comfy yoga pants (or trendy yoga shorts) and try out these 8 super easy poses for beginners cause there are numerous benefits of yoga!
1. Seated Pose (Sukhasana)
Probably the most calming and meditative pose of all, the Seated Pose, or Sukhasana, is the perfect starting position for any routine. It helps you to unwind as you focus on your breathing and relax your body in preparation for the movements you are about to perform.
How to do it:
- Sit cross-legged on your yoga mat, placing one foot on top of the other so that your ankles connect.
- Place your hands on your knees with your palms facing up.
- Lengthen through your spine and sit up as straight as you can.
- Push your tail bone into the ground as you stretch up through your core.
- Close your eyes and inhale, letting go of all your stress as you exhale.
2. Mountain Pose (Tadasana)
Much like the Seated Pose is the perfect starting point for a yoga routine, the Mountain Pose is the first stance for all standing poses. While holding this position, your focus should be on grounding your feet and connecting to the earth. At first glance, a Tadasana might seem like simple standing, but there certainly is more to it.
How to do it:
- Stand by placing your feet firmly together and securing yourself to the ground.
- Place your arms at your side, hands open and palms facing inwards.
- Draw your abdominal muscles in, broaden your shoulders, and open your chest.
- Lift and lengthen your body through your calves, thighs, and core.
- Breathe.
3. Tree Pose (Vrksasana)
Once you are in your standing position, you can very easily move into Tree Pose, also called Vrkasana. This pose is an excellent way to start working on your balance as you focus on your breathing and gain the clarity you need for both body and mind.
How to do it:
- Start with a Mountain Pose (Tadasana).
- Place your right foot on the inside of your left thigh.
- Holding your balance, press your hands together in prayer, so that they sit in front of your lower chest.
- Focus on a spot ahead of you as you balance and breathe.
4. Triangle Pose (Utthita Trikonasana)
The Triangle Pose is an excellent way to stretch your body and is one of the poses that helps with toning from head to toe. The Utthita Trikonasana feels glorious as it stretches the sides of your waist, opens up the lungs, and strengthens legs.
How to do it:
- From the standing position, open your legs as wide as you can.
- Raise your arms to shoulder height, opening up through your chest.
- Turn your right foot out 90 degrees and maneuver your left foot so that your toes are straight at 45 degrees.
- Flex your quadriceps and abdominals as you tip to the right.
- Use your right hand to stretch down your right leg and at the same time, bring your left arm up and reach for the sky.
- The aim is to stretch down your right leg so that your hand eventually reaches your ankle (this might come with time).
- Turn your head up and focus on your left hand as you breathe.
- Return to the Mountain Pose and then repeat these actions by swapping sides.
5. Bridge Pose (Setu Bandha Sarvangasana)
Yoga mats are a requirement for floor poses like the Bridge Pose and will help to protect your back as you now start to maneuver into a more awkward (yet rewarding) position. This asana is a wonderful backbend for beginners and allows you to stretch your back and front body at the same time. If you ever feel like loosening up a bit, then a few minutes of bridge will do the trick.
How to do it:
- Lie on your back and walk your feet in so that they are flat on your mat and hip-width apart.
- Press your feet firmly into the ground and slowly raise your butt off the mat, lifting it to the sky.
- Move your arms inwards and underneath your back, now interlace your fingers.
- Press your arms and feet down into the floor as you open your chest and continue to raise your hips.
- Hold this pose as you breathe and then lower your hips and butt back down onto your mat.
6. Downward Facing Dog (Adho Mukha Svanasana)
The Downward Facing Dog pose is slightly more challenging than some of the other beginner sets. It’s important to get your body familiar with this stance, however, since the position is often one that helps you transition from one pose to the next. This pose also stretches and strengthens the entire body.
How to do it:
- Start on all fours with your wrists positioned under your shoulders and knees under your hips.
- Use your toes to push your hips up, raising your butt towards the sky.
- Balancing on your flattened toes, push your heels down as far as you can so that you can feel your hamstrings tighten.
- Now, walk your hands forward so that your body forms an upside down “V” position.
- Your palms should be flat on the ground and your heels should be hovering a centimetre or two above your mat.
- Lengthen through your body as you inhale and exhale.
7. Legs Up the Wall (Viparita Karani)
This pose doesn’t require much effort but the sensation is simply divine. It puts a new meaning to “put your feet up and relax”. The Legs Up the Wall position is a great way to get blood flowing and to unwind.
How to do it:
- Place your mat right up against the wall.
- Lie on your mat and scoot to the edge so that you are forced to place your feet onto the wall as your butt lies flat against it.
- Walk your feet up the wall until your legs are straight and are resting against the cool plaster.
- You can place a cushion or rolled towel your lower back for added comfort.
- Hold this position for as long as you like/can.
8. Child’s Pose (Balasana)
A beautiful pose and an excellent way to end a routine, the Child’s Pose is the perfect resting position. If you are having a tense day at work or just need to let go of some stress, then maneuvering into Balasana is an awesome way to relax and calm your mind.
How to do it:
- Position yourself onto all fours, feet hip-width apart.
- Move your hips and buttocks back and then down so that your butt rests on the back of your ankles.
- Stretch your arms forward as you rest your forehead on your mat.
- Lengthen through your arms and spine as you exhale.
- Maintain this pose for as long as you wish.
Sources:
- Beginner level poses I. Do You Yoga
- 8 yoga poses for beginners. Open Fit
- 8 yoga poses for beginners. Every Day Health
