If you’re starting out with yoga, it’s important to understand the basics and the benefits. Yoga is a form of exercise that focuses on building strength and flexibility while calming the mind and body. It can help you develop a healthy body and a clear mind, and can help improve your overall sense of wellbeing.
Yoga is a low-impact exercise that is suitable for all ages, and can be tailored to suit individual needs. It can be practiced in a group class, at a studio, or at home. Beginners should start with basic postures and practices, such as forward-bends, sun salutations, and standing poses. It’s also important to take breaks and listen to your body to make sure you don’t push yourself too hard. With regular practice, you can gradually build strength, flexibility, and balance.
Yoga is an ancient practice that combines physical postures, breathing exercises, and meditation to promote overall well-being and flexibility. It is a wonderful way to connect with your body, calm your mind, and improve your strength and balance. If you’re new to yoga, it’s important to start with beginner-friendly poses that will help you build a solid foundation.
Here are 18 of the best yoga poses for beginners:
- Mountain Pose
- Downward Facing Dog
- Plank Pose
- Cat-cow Pose
- Staff Pose
- Supported Bridge Pose
- Seated Twist
- Happy Baby Pose
- Cobbler’s Pose
- Child’s Pose
- High Lunge
- Supine Pigeon Pose
- Tree Pose
- Triangle Pose
- Seated Forward Bend
- Legs-up-the-wall Pose
- Corpse Pose
1. Mountain Pose (Tadasana)
Stand tall with your feet together, grounding through the soles of your feet. Lengthen your spine, relax your shoulders, and engage your core. This pose helps improve posture and balance.
2. Downward Facing Dog (Adho Mukha Svanasana)
Begin on all fours, then lift your hips upward, forming an inverted “V” shape with your body. Press your palms into the mat and relax your head and neck. Downward Facing Dog stretches the entire body and strengthens the arms and legs.
3. Plank Pose (Phalakasana)
From a push-up position, lower your forearms to the mat, elbows directly beneath your shoulders. Keep your body in a straight line, engaging your core and leg muscles. Plank pose builds core strength and stability.
4. Cobra Pose (Bhujangasana)
Lie face down, place your hands beneath your shoulders, and lift your chest off the mat, keeping your elbows close to your body. Cobra pose strengthens the back muscles and opens the chest.
5. Cat-Cow Pose (Marjaryasana-Bitilasana)
Start on all fours, arch your back upwards like a cat, then drop your belly and lift your head towards the ceiling like a cow. Cat-Cow pose improves spinal flexibility and releases tension.
6. Staff Pose (Dandasana)
Sit on the floor with your legs extended in front of you, feet flexed. Place your hands beside your hips and lengthen your spine. Staff pose strengthens the core and improves posture.
7. Supported Bridge Pose (Setu Bandha Sarvangasana)
Lie on your back with your knees bent and feet hip-width apart. Press your feet into the mat, lift your hips, and place a yoga block or bolster beneath your sacrum for support. Supported Bridge pose gently stretches the back and opens the chest.
8. Seated Twist (Ardha Matsyendrasana)
Sit with your legs extended, then cross one leg over the other and place your foot beside the opposite knee. Twist your torso towards the bent knee, using your opposite hand to hold onto your knee or foot. Seated Twist aids digestion and improves spinal mobility.
9. Happy Baby Pose (Ananda Balasana)
Lie on your back, bend your knees, and hold onto the outside edges of your feet. Gently rock from side to side, allowing your knees to come closer to your armpits. Happy Baby pose releases tension in the hips and lower back.
10. Cobbler’s Pose (Baddha Konasana)
Sit on the mat, bring the soles of your feet together, and let your knees fall open to the sides. Gently press your knees towards the ground. Cobbler’s pose stretches the inner thighs and improves hip flexibility.
11. Child’s Pose (Balasana)
Kneel on the mat, then sit back on your heels and fold forward, resting your forehead on the ground. Extend your arms or place them alongside your body. Child’s pose promotes relaxation and releases tension in the back.
12. High Lunge (Alanasana)
Step one foot forward into a lunge position, with your front knee directly above your ankle and your back leg extended. Raise your arms overhead or place your hands on your hips. High Lunge strengthens the legs and improves balance.
13. Supine Pigeon Pose (Supta Kapotasana)
Lie on your back, bend your knees, and place your right ankle on your left thigh. Thread your right arm through the space between your legs and interlace your hands behind your left thigh. Supine Pigeon pose opens the hips and releases tension in the glutes.
14. Tree Pose (Vrksasana)
Stand tall, shift your weight onto one foot, and place the sole of the other foot on your inner thigh or calf. Bring your hands to your heart or extend them overhead. Tree pose improves balance and concentration.
15. Triangle Pose (Trikonasana)
Stand with your feet wide apart, turn your right foot out, and extend your arms parallel to the floor. Reach your right hand forward, then lower it to your shin or a block, while extending your left arm upwards. Triangle pose stretches the sides of the body and improves flexibility.
16. Seated Forward Bend (Paschimottanasana)
Sit on the mat with your legs extended in front of you. Hinge forward from your hips, reaching for your feet or ankles. Seated Forward Bend stretches the hamstrings and lower back.
17. Legs-up-the-wall Pose (Viparita Karani)
Lie on your back and place your legs up against a wall, forming a 90-degree angle with your body. Relax your arms by your sides. Legs-up-the-wall pose promotes relaxation and helps with circulation.
18. Corpse Pose (Savasana)
Lie flat on your back, close your eyes, and relax your entire body. Allow your breath to flow naturally. Corpse pose is a final relaxation pose that helps integrate the benefits of your practice and promotes deep relaxation.
Remember to listen to your body and modify the poses as needed. With regular practice, these yoga poses will help you build strength, flexibility, and inner peace. Enjoy your journey into the world of yoga!