8 Yoga Poses for Beginners
1. Mountain Pose (Tadasana)
Stand tall with feet hip-width apart, shoulders relaxed, and palms facing forward. This pose helps improve posture and strengthens your legs and core muscles.
Mountain Pose (Tadasana)
2. Child’s Pose (Balasana)
Sit on your heels, fold your body forward, and rest your forehead on the mat. This pose promotes relaxation, reduces stress, and gently stretches your spine.
Child’s Pose (Balasana)
3. Downward Facing Dog (Adho Mukha Svanasana)
Start on all fours, push your hips back, and extend your arms forward. This pose stretches your legs, strengthens your arms and shoulders, and energizes the body.
Downward Facing Dog (Adho Mukha Svanasana)
4. Warrior I (Virabhadrasana I)
Step one foot forward into a lunge position, keep the other foot back at a 45-degree angle, and raise your arms overhead. This pose builds strength in your legs and opens up your chest.
Warrior I (Virabhadrasana I)
5. Tree Pose (Vrikshasana)
Stand with your feet together, shift weight to one leg, and place the sole of the other foot on the inner thigh or calf. This pose improves balance, focus, and strengthens the legs.
Tree Pose (Vrikshasana)
6. Bridge Pose (Setu Bandhasana)
Lie on your back, bend your knees, and lift your hips up while keeping your feet flat on the floor. This pose strengthens the back, stretches the chest, and relieves backaches.
Bridge Pose (Setu Bandhasana)
7. Cat-Cow Pose (Marjaryasana-Bitilasana)
Start on all fours, arch your back up like a cat (marjaryasana), then drop your back down and lift your chest (bitilasana). This pose improves spinal flexibility and gently stretches the body.
Cat-Cow Pose (Marjaryasana-Bitilasana)
8. Corpse Pose (Savasana)
Lie flat on your back, close your eyes, and relax. This pose promotes deep relaxation, reduces stress, and allows you to integrate the benefits of your yoga practice.
Corpse Pose (Savasana)
Yoga is one of the most popular forms of exercise for both physical and mental well-being. It is beneficial for everyone, from complete beginners to experienced practitioners, but for those just starting out, it’s important to begin slowly. The following 8 yoga poses are perfect for beginner level practice, providing both physical and mental benefits.
1. Mountain pose: Also known as Tadasana, this is the perfect posture to begin with. As a foundational pose, it helps to build strength and focus. Start by standing with your feet together, ensure your hands alongside your body. Engage your core and draw your shoulders back and down relaxing your neck and jaw. This posture is great for establishing balance and an overall sense of well-being.
2. Downward Facing Dog: Also known as Adho Mukha Svanasana, this posture encourages active stretching and is perfect for relieving stress. Start on your hands and knees, with your hands just in front of your shoulders and your knees below your hips. Lift your knees away from the floor and press the tailbone up towards the ceiling. Relax your head and neck between your arms and breathe normally.
3. Warrior I: Also known as Virabhadrasana I, this pose increases confidence while also building physical strength. Begin by standing, feet hips-width distance apart, raise your arms up to shoulder level and take a large step back with one foot. Bend your front leg, ensuring it is in line with the ankle. Allow your spine to relax and look up slightly.
4. Warrior II: Also known as Virabhadrasana II, this pose is similar to Warrior I but with a twist. Start in the same way as for Warrior I, but this time turn your back foot out to the side. Ensure your arms are in line with your back leg, with your palms facing downwards. Look out over your front middle finger.
5. Chair Pose: Also known as Utkatasana, this pose is great for core strength and stability. Start by standing, feet together, with your arms raised up in an overhead press position. Shift your weight onto your feet and begin to sit down as though into a chair, without actually touching the floor with your bottom. Finally, lift your gaze straight ahead.
6. Cobra Pose: Also known as Bhujangasana, this posture is great for preventing lower back problems and for improving posture. Start by lying on your front, place your hands on the floor just below your shoulders. As you inhale, begin to press down and lift your upper body off the floor while keeping the legs, hips and abdominal muscles engaged.
7. Triangle Pose: Also known as Trikonasana, this posture is great for improving balance and flexibility. Start by standing with your feet wide apart, turn your right foot so that it is at a 90-degree angle. Slowly hinge at the hips, place your right hand on the floor, raise your left arm up to the ceiling. Gently look up towards your left hand.
8. Child’s Pose: Also known as Balasana, this posture is a great way to relax after a challenging practice. Start on your hands and knees, release your hips down to the floor and bring your arms out in front of you. Allow your forehead to touch the mat and allow your body to relax into the posture.
Yoga can be a gentle and effective way of introducing exercise into your weekly routine. Each of the poses above have physical and mental benefits and are a great way for newcomers to begin their yoga journey. For further support, consider attending a beginner level yoga class or consider finding a private yoga instructor to guide you.