Posted By: Stella Pike | January 11, 2023
Yoga is a great way to get some exercise, improve flexibility, and reduce stress. But if you’re new to yoga, it can be intimidating to know where to start.
Are you interested in trying yoga, but feel intimidated by all of the complicated poses you see on social media? Don’t worry! Yoga is for everyone, regardless of your flexibility or fitness level.
Luckily, there are some great yoga poses perfect for beginners. In this blog post, we’ll take a look at eight of them. So whether you’re looking to take a class or just want to learn some poses to practice at home, read on!
Mountain pose (Tadasana) is the foundation of all standing yoga poses. It might look easy, but it’s actually quite challenging to stand with proper alignment. In mountain pose, you want to stack your bones on top of each other, starting with your feet.
Here’s how to do mountain pose:
Uttanasana, or Forward Fold, is a great starting point for beginners. It’s a simple pose that can help improve flexibility and lengthen the spine.
To get into Uttanasana, start standing with your feet hip-width apart. As you exhale, fold forward from the hips, keeping your back flat. You can place your hands on the floor in front of you, on your shins, or grab opposite elbows.
If you can’t reach the floor, don’t worry – just let your hands hang down and focus on lengthening through the spine. Hold the pose for five to eight breaths before coming back up to standing.
Uttanasana is also a great way to release tension from the lower back and hamstrings.
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If you have tightness in these areas, try placing a block underneath your forehead as you fold forward. This will help lengthen the spine and ease any discomfort.
Vrksasana, or Tree Pose, is a basic yoga pose that can help improve balance and focus. To get into the pose, start standing with your feet hip-width apart and place your left foot on your right thigh, keeping your pelvis level.
You can place your hands in prayer position at your chest, on your hips, or above your head. If you’re feeling stable, you can try closing your eyes. Hold the pose for five to eight breaths before coming back to standing and repeat on the other side.
Downward-Facing Dog, or Adho Mukha Svanasana, is a basic yoga pose that can help improve flexibility and strength. To get into the pose, start in a tabletop position with your hands and knees on the floor. Then, tuck your toes under and lift your hips up and back, coming into an upside down “V” shape.
Be sure to keep your core engaged and your legs straight (if you can’t straighten your legs, you can keep a slight bend in the knees). You can also place your feet hip-width apart to help with balance. Hold the pose for five to eight breaths before coming back to tabletop.
Plank pose is a great way to get started with yoga. It’s a simple pose that can be done at home with no equipment, and it’s perfect for beginners.
To do plank pose, start in a push-up position with your hands shoulder-width apart and your feet hip-width apart. Keeping your core engaged, lower your body down so that your elbows are bent at 90 degrees. Hold the pose for 30 seconds to 1 minute, then slowly lower your body back to the starting position.
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If you’re new to yoga, it’s important to listen to your body and not push yourself too hard. If you feel any pain or discomfort, come out of the pose immediately.
Plank pose is a great way to build strength in your arms, shoulders, and core muscles. It can also help improve your posture and increase flexibility in your wrists and ankles.
Balasana, or child’s pose, is a simple resting pose that is perfect for beginners. It can be done with the knees together or apart, depending on what is most comfortable for you.
To begin, start in a kneeling position with your butt back on your heels and your forehead touching the ground. If you can’t sit all the way back on your heels, you can place a blanket or block under your butt for support.
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Once you’re in position, slowly start to walk your hands out in front of you until they’re stretched out as far as they can go. You can rest your forehead on the ground, or if that doesn’t feel good for you, prop it up on a block or blanket.
Stay in this pose for as long as you like. If you want to come out of it, slowly walk your hands back to your knees and sit up from there.
To do Viparita Karani, start by sitting close to a wall with your hips and butt against the wall. Then, swing your legs up the wall so that your entire body is resting on your back with your legs in the air. You can place your hands in whatever position feels comfortable for you. Some people like to put them over their head, while others like to keep them at their sides.
If your hamstrings feel tight, you can place a blanket under your sacrum (the triangular bone at the base of your spine) for support. Stay in this pose for as long as you like. To come out of it, slowly lower your legs back down to the ground and sit up from there.
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This pose is perfect for beginners because it’s simple and easy to do. It’s also a great way to relax and de-stress after a long day.
Sukhasana, or Easy Pose, is one of the most basic yoga poses and is perfect for beginners. To do the pose, start by sitting on the ground with your legs crossed in front of you. If your hips are tight, you can place a blanket under your sit bones for support. Once you’re in position, begin to straighten your spine and relax your shoulders.
You can place your hands in whatever position feels comfortable for you. Some people like to put them over their head, while others like to keep them at their sides. Stay in this pose for as long as you like. To come out of it, slowly uncross your legs and sit up from there.