Are you looking for beginner yoga poses? Did you just decide to start out yoga? Great! It is probably one of the best decision you can make for yourself and the people who love you.
Yoga is a very powerful form of exercise and has many health benefits for your body and your mind. You can do yoga almost everywhere and with no equipment at all. It is awesome at improving your balance, flexibility, and strength. Overtime, you can push past your body’s limits, stay healthy and lose weight at the same time.
Plus, it is known to cure many diseases and reduces stress and anxiety. It can boost your brain functions and help you focus. Make sure that you practice at your own pace and listen to your body closely. The top 10 basic poses for beginners include standing poses and front bends.
When starting out, it is best to forget about more advanced sequences including inversions and back bends. These require enormous amount of strength and flexibility. Begin with the fundamentals and increase the difficulty as you progress when feel more comfortable.
The following postures are essential for you to learn safely and be on the right path. I recommend that you practice them on a regularly basis, at best everyday for a small amount of time in the morning.
Do want want to get personalized support and guidance on your yoga journey? Join the private Panaprium Support Group now. It is the most exclusive and never ending online yoga education and community. Stop by and say hi!
Recommendations for the beginner yoga poses:
- Do not give up and be discouraged if you lack flexibility or strength, just be patient.
- Avoid pushing yourself in the beginning, find your own rhythm and listen to your body closely.
- Consult your physician and let your yoga teacher know about any chronic disease, injury or pain you may have.
- Practice yoga on a regular basis in order to keep progressing and reap the beginner yoga poses many benefits.
Beginner Yoga Poses: Standing poses.
Mountain Pose or Tadasana
Benefits: By doing the Mountain Pose, you will learn how to stay steady and focus your mind on your body and practice. A lot of yoga experts recommend the Mountain Pose as one of the most important beginner yoga poses for the right reasons. The Mountain Pose is very beneficial for your concentration and is the starting posture for all the other poses that you can also practice at home.
How to: Make sure to lift your ankles, tense your thigh muscles, elongate your torso, and release your shoulder blades. Ears, shoulders and hips should be all aligned with your ankles. You can start with your back against a wall to check your alignment.
Chair Pose or Utkatasana
Benefits: The Chair Pose or Utkatasana is a very powerful pose that helps strengthen your lower back muscles. It will make you learn willpower by holding the posture as long as you possibly can. The leg and arm muscles will get stronger too. Plus, you will get better at aligning your arms with your straight back.
How to: Hold your arms and your back straight. With your feet joined together, bend your knees and push your pelvis down, as if you were sitting in a chair. Keep your hands facing the ground and breathe deeply.
Tree Pose or Vrikshasana
Benefits: The Tree Pose has the ability to help beginners finding balance on one foot. It is important to stay relaxed as you learn how to focus on your breath and balance your body at the same time. The Tree Pose is very good to get strength in the ankles, the back, the spine and calves and must be included in the beginner yoga poses.
How to: Start from the Mountain Pose and slowly shift your weight on one leg. Lift your other leg and place your foot on your thigh. Keep your leg and back straight as you raise your arms over your head. Bring your palms together, hold, then switch to the other leg.
Warrior Pose II or Virabhadrasana II
Benefits: The Warrior Pose II strengthens the leg, back, shoulder and arm muscles. Plus, it helps stretch the inner thighs. You will learn how to stabilize the body using your feet and knees. This posture is the starting point for many other good side poses and has its place in the beginner yoga poses.
How to: Step your feet wide apart and turn out your foot 90 degrees. Extend your arms to the sides while keeping your palms down. It is important to keep your knee above your foot and not let it pass your toes. Switch sides after a while.
Warrior Pose I or Virabhadrasana I
Benefits: The Warrior Pose I is another variation of the warrior posture. The Warrior Pose I also improves focus and concentration when practiced for long periods of time. It is essential to build strength and give confidence to the practitioners. It stretches the front body while building core strength.
How to: Take a giant step back and turn out your foot 90 degrees. Lift your chest, raise your arms up and press your palms together over your head. Face your hands while looking up with the head bent back. Repeat on the other leg.
Triangle Pose or Trikonasana
Benefits: The Triangle Pose stretches the entire body, especially the legs, and the waist. It strengthens the thighs and legs while relieving from back pain. It is a very powerful posture to start gaining advanced strength and flexibility for more difficult poses.
How to: Begin with the Warrior Pose by standing straight with your feet apart. Stretch your arms without bending the elbows then touch your right foot with your right hand while your left hand goes up. Make sure that your body is bent sideways and not forward. Repeat on the other side.
Staff Pose or Dandasana
Benefits: The Staff Pose is awesome for strengthening the core and back muscles. It can also help with leg flexibility, improve digestion and prevent back pain. It is the starting pose for many other good postures.
How to: Begin in a seated position and extend the legs forward. Join your feet together and place your palms against the ground besides your body. Make sure to keep your back straight at all times and perpendicular to the ground. Engage your entire core muscles while pointing your toes toward your torso.
Seated Forward Bend or Paschimottanasana
Benefits: The Seated Forward Bend is great at improving the flexibility of the hamstrings. You will also lengthen your spine while stretching your hips by practicing this posture regularly. It has many benefits but should be avoided if you are pregnant or suffer from sciatica.
How to: Begin in the Staff Pose and raise your hands overhead to stretch. Bring your hands down to touch your legs and bend forward while keeping your back straight. Place your hands wherever they reach but always make sure to engage your core muscles.
Beginner Yoga Poses: Resting poses.
Child’s pose or Balasana
Benefits: You can end your practice with the child’s pose or use it when you need to take some rest. This posture will let your relax and breathe. Plus, it is great to relieve any back and neck pain. This pose can also help stretch the hips, thighs and ankles. It restores your energy and lets you clear your mind.
How to: It is very important to keep your hips on your heels. Press your thighs against your chest and stretch your arms. Your forehead should be resting on the ground gently. Try to bring your knees together as close as you can. Let your body release and hold the pose as long as you need.
Corpse Pose or Shavasana
Benefits: The challenge of the Corpse Pose is to train your mind and body to do nothing. The intention is to rest and relieve from stress and anxiety, like meditation does. It is best practiced at the end of the yoga session to cool down and relax. The Corpse Pose can help you calm down and straighten your spine.
How to: Close your eyes while relaxing on your back. Make sure to place your arms besides your torso with your palms facing up. Reflect on your practicing while releasing any muscle tension. Let your legs lie flat shoulders width apart.
About the Author: Alex Assoune
Alex Assoune (MS) is a global health and environmental advocate. He founded Panaprium to inspire others with conscious living, ethical, and sustainable fashion. Alex has worked in many countries to address social and environmental issues. He speaks four languages and holds two Master of Science degrees in Engineering from SIGMA and IFPEN schools.