.png "Best Yoga Poses for Beginners") |
| Best Yoga Poses for Beginners |
Yoga has been around for thousands of years and has benefits for the physical, mental, and spiritual realms. For many people just now discovering yoga, the practice can feel exhilarating and intimidating, with so many asanas (yoga poses) and different styles of yoga to choose from. This guide will take you through some of the best yoga poses that are safe, effective, and easy to do at home for beginners.
Either way, whether you are looking to improve your flexibility, reduce your stress levels, or improve your strength, beginning with foundational poses can begin paving the way for long-term outcomes. Roll out your carpet and let's explore some of the most beginner-friendly yoga poses as well as some the dos and don'ts of getting started with your journey from home.
Benefits of Starting Yoga
- Increased Flexibility and Mobility
- Increased Strength and Muscle Tone
- Improved Mental Clarity and Decreased Stress
- Improved Posture
- Improved Balance
- Increased Calm and Mindfulness
1. Mountain Pose (Tadasana)
Benefits: Improves posture, stability and awareness of the body.
How to do it: Stand tall with feet together, arms along sides, weight evened between feet, thighs engaged, and breathe.
2. Downward-Facing Dog (Adho Mukha Svanasana)
Benefits: Works your arms, legs, and back while stretching your hamstrings and calves.
How to do it: From a table top position lift your hips and straighten your legs, press your palms into the floor and lengthen your spine.
3. Child's Pose (Balasana)
Benefits: Is a restful pose that stretches the hips, thighs, and ankles. It calms the mind.
How to do it: Sit on your heels, fold forward and reach forward with your arms. Rest your forehead on the mat.
4. Cat-Cow Stretch Marjaryasana-Bitilasana)
Benefits: Helps you to gain flexibility in the spine and warms up your back muscles.
How to do it: Move from cow to cat while breathing, arch your back (cow) and round your back (cat) all while keeping in sync with your breath.
5. Cobra Pose (Bhujangasana)
Benefits: strengthens the spine and opens the chest.
How to do it: Lie on your belly, with your palms under your shoulders and easily lift your head and chest.
6. Warrior I (Virabhadrasana I)
Benefits: builds strength in legs and develop focus.
How to do it: Step back one foot. Bend your front knee, raise your arms over head and square your hips forward.
7.Tree Pose (Vrikshasana)
Benefits: Increases stability and also strengthens your legs.
How to do it: Stand tall, lift one foot off the ground and place your foot on inner thigh or outer calf (NOT your knee on your other leg, and bring hands to heart center.
8.Seated Forward Bend (Paschimottanasana)
Benefits: Stretches spine, shoulders, and hamstrings.
How to do it: Sit down, legs extended, and inhale to reach forward with flat back.
Tips for Starting Yoga
- Go Slow: Just focus on the basics only at first.
- Use Props: Blocks, yoga straps, and bolsters for added comfort!
- Practice: Practice even for a little everyday (an hopefully everyday), you will feel better even is if is only 10-20 minutes of yoga, just do it!
- Breathe: Remember to breathe deeply and move with our breath.
- Listen to your body: You know your body better than anyone, do not push yourself beyond your limits.
Conclusion
Beginning your yoga practice with the relevant poses will provide you with a strong foundation for a sustainable and fulfilling practice. These yoga positions for beginners will also benefit you with confidence, flexibility, and peace of mind.
Above all, yoga is about progress - not about perfection. Be kind to yourself along the way, and enjoy the journey. Namaste!