BEGINNER YOGA POSES THAT EVERY YOGI MUST KNOW AND PRACTICE
For thosewho are unfamiliar with the practice, getting into yoga for beginners can seemlike a daunting task. To a newcomer, there appears to be so much to the cultureand the world that it can feel like there’s not really a go-to place to start.
To anextent, there is some truth to this; the world of yoga and the benefits thatone can gain from it is a very expansive field that has a long history.However, this certainly does not mean that it is difficult to get involvedwith. There are plenty of ways to approach yoga for beginners that areintuitive and helpful in the long run.
Familiarisingyourself with these top yoga poses for beginners before you head to your firstclass can help you build confidence. That way you’ll know what is expected inthe class when you’re instructed to move into poses like the plank, triangle,or tree!
Many ofthese poses are used to help you shift from one part of your yoga session tothe next, so it’s important that you know what they are. You’ll be able tofocus on your form and muscles instead of worrying about how to do it! Here arethe some of the best 10 yoga poses for beginners that you need to know.
Thispowerful pose is said to strengthen the arm and leg muscle. Stand straight withyour feet slightly apart, stretch your arms but don’t bend your elbow. Bendyour knee and keep coming down like you would while sitting on a chair, remainin that position and keep breathing. Keep your arms parallel to the ground andkeep your back straight.
Warriorposes are incorporated into many yoga routines, making them a must-know whenyou first start out. They help you build strength in your lower body and core,increasing your stamina. They are also a lot of fun to do since you can feelthe stretch in your hips, thighs, and arms as you do them!
Warrior 1will help you stretch muscles in the front of your body while strengtheningyour upper body and areas like your legs, hips, and buttocks. Warrior 2 isoften used as a starting pose before you move into other poses that work onyour sides. It helps open up your hips and inner thighs.
The treepose is a great standing pose that helps you work on your balance. When youfirst start with yoga, you’ll turn to this pose to help you learn how to focusand concentrate on your body. Although you’ll need to balance on one foot, it’svery easy to catch yourself if you feel unsteady by simply placing your otherfoot on the mat. This makes it perfect for beginners!
Downward Facing Dog Pose:
This couldbe the most well-known yoga pose! Chances are, you already know this one byname. But the downward facing dog is a fantastic pose since it stretches andstrengthens your entire body, from the tips of your fingers to your toes! Itcan be a bit challenging to get your balance right in this position when youfirst start out. Draw your torso back towards your legs to shift your weightproperly.
Seated Forward Bend:
The SeatedForward Bend is a pose that will undoubtedly make your body more flexible themore you do it. Your upper abdomen is in the same position it is when you’redoing the Child’s pose, but this time, your legs are underneath you with yourtoes above your head. It’s similar to sitting down and bringing your head downto your knees, letting the rest of your body follow suit.
This isanother great pose to work on your balance. You’ll be supporting your body onyour hands, so it also helps strengthen your arms and core muscles. It can be abit of a challenge to hold, but you’ll be glad you learned it.
Start thepose from all fours. Grip your toes into your mat and lift your legs up. Then,make your legs as straight as possible—imagine a line from your shoulders tothe heels of your feet. It will feel a lot like the up motion of a pushup.You’ll need to hold this position for several seconds to engage with yourabdominal muscles for the full effect. Make sure that your shoulders arerelaxed, keeping them down and away from your ears.
This poseis similar to the plank in the way that your body makes a similar shape, like aplank of wood. However, with the bridge, you’re facing upward with your headbeing at the lowest height. So, you must prop your legs up and keep your armsunderneath your back, extending your stomach outward to create the pose. Likewith the plank, breathe deeply for 1 minute, release the pose, then do itagain.
This isanother effective pose that strengthens the abdominal muscles, shoulder and theback. Lay on the mat with your feet together and arms resting by your side.Take a deep breath and, while exhaling, slowly lift your chest and your feetand bring them closer in a straight line. Keep your arms stretched out andstraight in the direction of your feet and remain in that position till you canfeel your abdomen muscles work. As you exhale, come back to the ground andrelax.
This posehelps stretch the sides of your body, particularly around your waist. It alsohelps you open up your body to increase your flexibility and work on toningyour legs. To move into triangle pose, stand with your feet about three feetapart. Raise your arms to shoulder height as you shift your right foot out to90 degrees and your left foot in slightly. Tilt your upper body to the right asyou place your right hand down on your ankle and lift your left arm upwards. Itcan be done with modifications as you start out. Try resting your hand on yourshin instead or even on your thigh if you can’t reach your ankle. It’s mostimportant to be comfortable as your practice yoga and not strain your body.
This is anessential pose for all beginners: it will end each yoga session! Corpse posehelps you prepare to transition from the motion of your yoga class back intoyour regular day. You’ll look forward to this pose as you have the opportunityto regroup by bringing your body and mind together in stillness. It can bedifficult to truly let yourself be still, physically and mentally, but will geteasier as you practice. You take this pose by lying on your back on your yogamat with your arms and legs stretched out. Keep your palms turned upwards andlet your thoughts and worries drift away as you complete your yoga session.
Some tips for beginners
UnderstandYour Body’s Limits. Don’t try to hold yourself to impossible standards.Understand what you can or cannot do and try to listen to your body to see whatit needs.
Find A PrivateInstructor, If Possible. Practicing alone is good, but it can be better to havean instructor guiding you to make sure that you’re doing things correctly.
BREATHE! Nomatter how you do, make sure that you maintain steady, deep breaths! Once youconnect with the flow of your breath, you will connect with the flow of yourbody and greatly increase your awareness and strength.