Yoga Poses for the Beginners

Yoga exercises is great for people of all ages and fitness levels. Practice regularly and you'll be able to build strength and flexibility in muscles and joints and reap mental benefits. When it comes for beginners, start with any of these yoga poses and create a sequence to complete a yoga workout at home.

13 Basic Yoga Poses for Beginners

1. Bridge Pose (Setu Bandha Sarvangasana)

Bridge pose is another popular backbend, this pose helps to improve posture and relieves lower back pain.

How to do the Bridge Pose:

• Start by lying your back on the mat. Bend knees and keep your feet wide apart.

• Press through your feet as you raise your hips Raise your buttocks up off of the floor.

• Arms should be flat along your sides on the mat.

2. Child's Pose (Balasana)

Child's pose is the stretching of the back, hip and arm muscles, it helps to relax and calms the nervous system. This pose can serve as a reset during class or if needs a break for regrouping, you can use child’s pose.

How to do the Child Pose:

• Kneel on the floor and point your toes together. Keep your knees out wider than your mat.

• Move forward and rest your belly down between your thighs.

• Stretch your arms along your thighs and rest your forehead on the floor.

3. Cobra Pose (Bhujangasana)

Cobra pose, can be done multiple times during class, good for improving posture as backbends and for counteracting prolonged sitting.

How to do the low Cobra Pose:

• Start by lying face down flat on the mat with your palms flat on the mat near your shoulders.

• Inhale as you lift your head and chest off the floor, roll your shoulders back and keep your lower limbs on the floor.

5. Chair Pose (Utkatasana)

Chair pose is great for strengthening the legs, arms and core.

How to do the Chair Pose:

• Stand up straight and inhale as you raise your arms straight upward.

• Bend your knees as you exhale, keep your thighs parallel to the floor.

• Hold your pose for 30 seconds up to a minute.

4. Corpse Pose (Savasana)

This easiest pose is all about relaxation of the mind. It helps to ease the tension under your lower back.

How to do the Corpse Pose:

• Lay your back down on the mat. You can use folded blanket to support your head and neck.

• Keep your shoulders down and breathe into the pose.

How to Maintain a Slim Figure Naturally

Maintaining a proper diet is essential for achieving a slim and healthy body. It is important to understand what foods to eat and what to avoid.

SUGGESTED FOR YOU

Basics Knowledge of Yoga

Yoga is a series collection of spiritual and physical techniques that intends to blend the state of mind, body and spirit to achieve enlightenment.

6. Downward Facing Dog (Adho Mukha Svanasana)

Downward facing dog is one the main pose of many yoga practices and may be one of the first pose you’ll use when doing sun salutations and the one you can return to throughout class, as well.

• How to do the Downward Facing Dog Pose:

• Put your hands on the floor underneath your shoulders.

• Your knees on the floor underneath your hips.

• Curl your toes under, exhale and lift your hips toward the ceiling.

7. Extended Side Angle Pose

(Utthita Parsvakonasana)

This pose improves balance and strength by reach your fingertips all the way to the ground.

How to do the Extended Side Angle Pose:

• Start by standing with feet about four feet apart. Angle the right foot in slightly and your left foot in slant position. Place arms in sideward position with palms facing down, reach your arm straight up toward the sky.

• Bend your left knee to keep your left thigh parallel with the floor.

8. Legs-Up-The-Wall Pose

(Viparita Karani)

It is known as a restorative yoga posture; this pose is sometimes called waterfall pose. This calming pose stretches hamstrings and calves and promotes blood flow to the brain.

How to do the Legs-Up-The-Wall Pose:

• Lie your back on the floor with hips close to the wall. Stretch your legs up the wall

• Put your arms at your sides.

10. Pigeon Pose (Eka Pada Rajakapotasana)

Increases hip mobility, this yoga pose targets the lower body and can provide a stretching.

How to do the Pigeon Pose:

• Start with your hands and knees. Slide your right knee forward to outside your right hand. Angle your right shin towards the front mat.

• Square your hips towards the front of the mat.

• Stay upright and breath into the pose. You can also bring your body down to the ground as you bend forward to the right leg. Repeat on the opposite side.

9. Low Lunge Pose (Anjaneyasana)

Low lunge is the stretching of the chest, shoulders, and hamstrings.

How to do the low Lunge Pose:

• Start with downward facing dog. Exhale as you step your right foot between your hands with the right knee over the right heel.

• Lower your left knee to the mat and slide your calf on the floor until you feel a gentle stretch on your front thigh.

• Raise your arms on your sides, reach your finger toward ceilings. Repeat it on the opposite side.

11. Tree Pose (Vrksasana)

Tree pose yoga helps improve balance and stretches muscles around your hips, it also focuses on posture and alignment.

How to do the Tree Pose:

• Stand on you feet. Place your hands on your hips and shift your weight on your right foot.

• Raise your left foot and gently turn your knee outwards while maintaining your gaze forward.

• Place your left foot on your right calf or above your knee. Once steady, bring your hands to your heart or stretching them out overhead like branches.

• Hold for a deep breaths and repeat on the other side.

12. Seated Forward Bend Pose (Paschimottanasana)

This pose stretches your entire back body, from your heels to your head. It also helps to relax your mind.

How to do the Seated Forward Bend Pose:

• Sit with your legs out in front and bend forward, keep your back as straight as possible.

• Reach towards your feet and grab them if possible.

13. Reclining Twist Pose

(Supta Matsyendrasana)

This relaxing twist also stretches shoulders and strengthens the lower back. It also helps to restores spine neutrality and balance in nervous system.

How to do the Reclining Twist Pose:

• Lie on your back with arms in a T-shape.

• Move your knees to your chest.

• Keeping your arms out, let knees fall to one side.

• Move your body your opposite shoulder.

YOU MIGHT ALSO LIKE

Achieve Younger Looking Skin with these Foods

Getting a younger-looking skin is a desire that many individuals aspire to fulfill.

Protect your Skin from Aging

How your skin looks is influenced by the choices you make every day, such as what you eat, where you go, and how you feel.

SHARE THIS ARTICLE: