Here are 10 beginner-friendly yoga poses to start with that can help you get started with your yoga practice. Also, remember there is no age to start the yoga, you can start at any age. Make yoga your life if you want to lead healthy life.
These 10 bests beginner-friendly yoga poses to start with are.
1 Mountain Pose (Tadasana) 10 best beginner-friendly yoga poses to start with
This is the foundational pose for all standing poses. It helps improve posture, balance, and strengthens the legs and core.
Mountain Pose is excellent for developing proper posture, balance, and a sense of grounding. It’s often used as a starting point for other standing poses, and it’s a great pose to return to for grounding and centering during your practice. It also helps to cultivate mindfulness and body awareness.
2 Child’s Pose (Balasana) 10 best beginner-friendly yoga poses to start with
This is a restorative pose that helps relax the back, shoulders, and neck. It’s great for relieving stress and fatigue.
Child’s Pose, known as Balasana in Sanskrit, is a restorative yoga pose that is often used for relaxation and rejuvenation. It’s a grounding pose that can help release tension in the back, shoulders, and neck.
Child’s Pose is excellent for:
- Relaxation: It’s a deeply calming pose that helps reduce stress and anxiety.
- Stretching the Back: It gently stretches the spine, lower back, and hips.
- Opening the Hips: Child’s Pose can help open up the hip joints.
- Relieving Tension: It can release tension in the shoulders, neck, and upper back.
- Resting in Practice: It’s a great pose to come into whenever you need a break during your yoga practice.
This pose stretches and strengthens the entire body. It’s especially good for the shoulders, hamstrings, and calves.
- Starting Position:
- Begin on your hands and knees in a tabletop position. Your wrists should be directly under your shoulders, and your knees should be under your hips.
- Hand Placement:
- Spread your fingers wide apart and press them firmly into the mat. Your palms should be flat on the ground.
- Foot Placement:
- Tuck your toes under and lift your hips towards the ceiling. As you do this, straighten your legs, but don’t lock your knees.
- Hip Position:
- Push your hips up and back, aiming to create an inverted V-shape with your body. Your body should be forming an upside-down “V” with your tailbone as the highest point.
- Leg and Heel Position:
- Ideally, your heels should be touching the ground. However, if this is challenging, it’s perfectly fine to keep your heels lifted or use a prop like a folded mat under them.
- Back Alignment:
- Straighten your spine, drawing your chest towards your thighs. Your head should be in line with your arms, or you can let it hang freely if that feels more comfortable.
- Neck and Head:
- Allow your neck to relax. Your gaze should be directed towards your feet or navel. If it’s more comfortable for your neck, you can look towards your thighs.
- Engage Your Core:
- Draw your navel towards your spine to engage your core muscles. This helps to support your lower back and stabilize the pose.
- Shoulder Position:
- Keep your shoulders relaxed away from your ears. This prevents unnecessary tension in your neck and upper back.
- Take deep, even breaths. Inhale through your nose and exhale through your nose or mouth. Try to maintain steady, controlled breathing throughout the pose.
- Hold the pose for a comfortable duration, typically anywhere from 30 seconds to a few minutes, depending on your level of comfort and practice.
- Stretches and strengthens the whole body, particularly the legs, arms, shoulders, and back.
- Improves flexibility in the spine, hamstrings, and calves.
- Enhances blood circulation and invigorates the body.
- Relieves tension in the neck, shoulders, and lower back.
- Encourages relaxation and calmness.
- If your heels don’t touch the ground, it’s alright. With regular practice, flexibility in your calves and hamstrings may improve.
- If your wrists feel strained, try using a yoga wedge or folding your mat for extra padding.
- Modify the pose as needed. You can slightly bend your knees or practice against a wall for support.
Remember, yoga is about listening to your body and finding what feels right for you. If you’re new to yoga, consider taking a class with a certified instructor who can provide guidance and adjustments.
4 Cobra Pose (Bhujangasana) 10 best beginner-friendly yoga poses to start with
This gentle backbend helps strengthen the spine and open up the chest and shoulders.
10 best beginner-friendly yoga poses to start with
- Starting Position:
- Lie down on your stomach on a yoga mat or flat surface.
- Stretch your legs out behind you, with the tops of your feet resting on the floor.
- Hand Placement:
- Place your hands flat on the ground, directly under your shoulders, with your fingers pointing forward.
- Your elbows should be tucked in close to your body.
- Inhale and Lift:
- Press the tops of your feet into the floor and inhale.
- Using the strength of your back muscles, start to lift your chest off the ground.
- Keep your hips and legs rooted on the ground.
- Keep Shoulders Down:
- Roll your shoulders back and down away from your ears.
- Your elbows may gently bend, but try to avoid locking them.
- Engage Core and Glutes:
- Engage your core muscles by drawing your belly button towards your spine.
- Squeeze your glutes (buttocks) slightly.
- Lengthen the Neck:
- Lift your chest and gaze forward, keeping your neck in a neutral position. Avoid straining or hyperextending your neck.
- Breathe deeply and comfortably while holding the pose. Try to relax and avoid shallow breathing.
- Maintain the Pose:
- Hold the position for 15-30 seconds, or longer if comfortable.
- Avoid over-straining. If you feel any pain, ease out of the pose.
- Exhale and slowly lower yourself back down to the floor, one vertebra at a time.
- If you’re a beginner, you may not be able to lift very high, and that’s perfectly fine. Gradually work on building strength and flexibility over time.
- Don’t use your arms to push yourself up; the power should come from your back muscles.
- Make sure your pubic bone stays connected to the floor to protect your lower back.
- If you have any back issues or injuries, it’s best to consult a yoga instructor or healthcare professional before attempting this pose.
Cobra Pose is beneficial for improving posture, strengthening the back and abdominal muscles, and increasing flexibility in the spine. It can also stimulate abdominal organs, help relieve stress, and open up the chest and lungs, which can be particularly useful for people who sit for long periods or have desk jobs.
5 Cat-Cow Pose (Marjaryasana-Bitilasana) 10 best beginner-friendly yoga poses to start with
his is a gentle flow between two poses that helps warm up the spine and improve flexibility.
- Starting Position (Tabletop):
- Begin on your hands and knees in a tabletop position. Ensure your wrists are directly below your shoulders and your knees are directly below your hips. Your spine should be in a neutral position.
- Spread your fingers wide for stability.
- Cow Pose:
- Inhale deeply as you arch your back, dropping your belly towards the floor.
- Lift your head and tailbone towards the ceiling.
- Your gaze should be forward or slightly upward, but avoid straining your neck.
- Cat Pose:
- Exhale slowly as you round your back towards the ceiling.
- Tuck your chin towards your chest and let your head hang naturally.
- Feel the stretch along your upper back and between your shoulder blades.
- Flowing Movement:
- Continue to flow between Cat Pose and Cow Pose with your breath.
- Inhale as you move into Cow Pose, and exhale as you transition into Cat Pose.
- Repeat this sequence for several rounds, moving at a pace that feels comfortable for you.
- Breathing: Coordinate your breath with your movements. Inhale for Cow Pose, and exhale for Cat Pose. This synchronizes the movement with the breath, enhancing the flow and relaxation.
- Alignment: Pay attention to the alignment of your spine. In Cow Pose, your back should be gently arched, and in Cat Pose, it should be rounded.
- Awareness: Focus on how each movement feels in your body. Be mindful of any sensations or areas of tension.
- Spinal Flexibility: Cat-Cow helps to mobilize and stretch the spine, promoting flexibility.
- Stress Relief: The rhythmic movement and deep breathing can help calm the mind and reduce stress.
- Stimulates Abdominal Organs: It gently massages and stimulates the organs in the abdomen, aiding in digestion.
- Improved Posture: Regular practice can help improve posture by strengthening the back and core muscles.
- Warm-up: It serves as an excellent warm-up for more advanced yoga poses.
Remember to listen to your body and modify the pose as needed. If you have any existing medical conditions or injuries, consult a healthcare professional or experienced yoga instructor before attempting any new poses.
6 Warrior I (Virabhadrasana I) 10 best beginner-friendly yoga poses to start with
This pose builds strength in the legs and stretches the chest and shoulders. It’s also great for balance and stability.
- Starting Position:Begin in a standing position at the top of your yoga mat, with your feet together and arms relaxed by your sides (this is known as Tadasana or Mountain Pose).
- Step Your Feet:Take a step back with your right foot. The feet should be about 3 to 4 feet apart, with the left foot pointing straight ahead and the right foot turned out at a 45-degree angle.
- Align Your Body:Ensure that your hips and shoulders are squared towards the front of the mat. Your body should be facing forward.
- Bend Your Front Knee:Slowly bend your left knee, ensuring that it tracks over your left ankle. Aim to create a 90-degree angle with your left knee, but don’t force it if this feels uncomfortable.
- Raise Your Arms:Inhale deeply and lift your arms overhead, bringing your palms together in a prayer position (Anjali Mudra) or keeping them separated, shoulder-width apart.
- Engage Your Core:Engage your core muscles to maintain stability and support your lower back.
- Gaze Forward:Keep your head in a neutral position or gently tilt it upward, looking forward or slightly upward.
- Hold the Pose:Hold the pose for several breaths, breathing deeply and evenly. Relax your shoulders and keep your face soft.
- Exit the Pose:To come out of the pose, exhale and gently lower your arms back down. Straighten your left leg and step your right foot forward to return to Tadasana.
- Repeat on the Other Side:Switch the position of your feet, stepping your left foot back and bending your right knee to perform the pose on the other side.
- Keep the back leg straight and engaged, pressing the heel into the mat.
- Ensure that your knee is directly above your ankle in the front leg to avoid straining the knee joint.
- Maintain a slight tuck of the tailbone to engage the core and protect your lower back.
- Focus on your breath to help you find balance and stability in the pose.
Warrior Pose I is excellent for building strength and stability in the legs, stretching the hip flexors, and opening the chest. It also helps to improve focus and concentration. As with any yoga pose, listen to your body and don’t push yourself into discomfort or pain. If you have any existing medical conditions or injuries, consult with a yoga instructor or healthcare professional before attempting this or any other yoga pose.
This is a gentle backbend that helps open up the chest, stretch the spine, and strengthen the legs.
- Start in a Supine Position:
- Lie flat on your back with your arms beside your body, palms facing down.
- Bend your knees and bring your feet flat on the floor, about hip-width apart.
- Set Up for the Pose:
- Ensure your feet are parallel and aligned with your hips.
- Your ankles should be directly under your knees.
- Engage Your Muscles:
- Press your feet firmly into the ground.
- As you inhale, engage your core and lift your hips off the floor.
- Lift Your Hips:
- Continue to lift your hips until your thighs and torso are in a straight line.
- Your chest will move toward your chin.
- Roll Your Shoulders:
- Roll your shoulders under your body, and clasp your hands together if possible. This action helps open up the chest.
- Maintain the Pose:
- Keep your neck relaxed and gaze straight ahead.
- Ensure your weight is evenly distributed across your shoulders, arms, and feet.
- Take deep, even breaths while holding the pose. Aim to maintain it for 30 seconds to a minute, or as long as is comfortable for you.
- Release the Pose:
- To come out of the pose, slowly release your hands and unroll your shoulders.
- Exhale as you lower your spine back down to the mat, vertebra by vertebra.
- If clasping your hands beneath you is too challenging, you can keep your arms alongside your body with palms down.
- Make sure your knees don’t splay out to the sides; keep them aligned with your hips.
- Avoid over-straining your neck; keep it relaxed and in a natural position.
- Strengthens Muscles: It engages and strengthens the muscles of the legs, glutes, and lower back.
- Stretches the Spine: Helps in maintaining the natural curvature of the spine and can be therapeutic for backaches.
- Opens the Chest: This helps improve lung capacity and posture.
- Stimulates Abdominal Organs: Can aid digestion and improve organ function.
- Therapeutic for Stress and Anxiety: It can help calm the mind and reduce stress.
Always listen to your body and don’t push yourself into any position that feels uncomfortable or painful. If you have any existing health conditions or concerns, it’s advisable to consult a yoga instructor or healthcare professional before attempting any new exercise.
This pose stretches the entire backside of the body, including the spine, hamstrings, and calves.
- Starting Position:
- Begin by sitting on the floor with your legs extended straight in front of you.
- Make sure your feet are flexed, meaning the toes are pointing toward the ceiling.
- Sit up tall, lengthening your spine. Imagine reaching the crown of your head toward the ceiling.
- Inhale and Prepare:
- Take a deep breath in, feeling your chest expand.
- Exhale and Forward Bend:
- On the exhale, begin to hinge at your hips, leading with your chest. Keep your back straight as you fold forward.
- Reach your hands toward your feet. If you can’t reach your feet, you can hold onto your ankles, shins, or use a yoga strap around your feet for assistance.
- Relax and Breathe:
- Once you’ve reached your limit, try to relax into the pose. Don’t force yourself further than what feels comfortable. Allow your breath to be steady and even.
- Maintain Length in the Spine:
- Avoid rounding your back. Instead, try to keep your spine as straight as possible. This may mean that you don’t come very far forward, and that’s perfectly fine.
- Hold the Pose:
- Stay in the pose for 30 seconds to a minute, breathing deeply and relaxing into the stretch. With practice, you may be able to hold it for longer.
- To come out of the pose, inhale and lift your torso back up, leading with your chest.
- Take a moment to sit in a comfortable position and notice how your body feels.
- If you have tight hamstrings or lower back issues, you might find it helpful to bend your knees slightly or use props like a cushion or yoga block under your hips to elevate them.
- Focus on your breath. Smooth and steady breathing can help you relax into the pose.
- Never force yourself into a stretch. Always work within your own limits and listen to your body.
Seated Forward Bend is a wonderful stretch for the entire back body, and regular practice can lead to increased flexibility and a sense of calm. Remember to be patient with yourself and enjoy the process of stretching and releasing tension.
This is a comfortable seated position that promotes grounding and relaxation. It’s often used for meditation.
- Start by sitting on the floor or on a yoga mat. If you find it difficult to sit directly on the floor, you can sit on a cushion or yoga block to elevate your hips.
- Cross your legs at the shins. Your knees should be wide, and each foot should be under the opposite knee. The tops of your feet should be flat on the floor.
- Place your hands on your knees. You can rest them palms down for grounding, or palms up for a more receptive energy.
- Lengthen your spine. Imagine a string pulling the crown of your head towards the ceiling. Keep your back straight, and your shoulders relaxed.
- Chin and gaze position. Your chin should be parallel to the floor, and your gaze can be soft and directed either straight ahead or slightly downward.
- Relax your face and jaw. Keep your facial muscles soft, and close your eyes if you’re comfortable.
- Breathe naturally. Allow your breath to flow naturally without trying to control it. Pay attention to the rise and fall of your chest and abdomen.
- Engage in your chosen practice. Sukhasana provides a stable and comfortable base for meditation, pranayama, or any other yogic practice you wish to pursue.
Benefits of Sukhasana:
- Stability and comfort: Sukhasana provides a stable and comfortable base for meditation and breathing exercises.
- Encourages mindfulness: This pose encourages a state of mindfulness and introspection due to its grounded and relaxed nature.
- Hip opening: Sukhasana helps open up the hips, making it easier to sit for extended periods.
- Improves posture: It promotes an upright and aligned spine, which can help improve posture over time.
- Calms the mind: Sukhasana can help calm the mind and reduce stress, making it an excellent choice for relaxation and meditation practices.
- Eases physical discomfort: This pose is accessible for most people and can be adapted to accommodate physical limitations or discomfort.
This is a final relaxation pose where you lie down on your back, allowing your body to absorb the benefits of your practice.
- Lie Down: Begin by lying flat on your back on a comfortable surface, such as a yoga mat or a soft carpet. Your feet should be hip-width apart, and your arms should be slightly away from your body with the palms facing up.
- Close Your Eyes: Gently close your eyes. This helps in turning your focus inward.
- Relax Your Body: Take a few moments to consciously relax each part of your body, starting from your toes and working your way up to your head. Release any tension you might be holding.
- Focus on Your Breath: Bring your awareness to your breath. Breathe naturally, without trying to control it. Notice the natural rise and fall of your chest and abdomen with each breath.
- Release Mental Tension: As thoughts arise, acknowledge them without judgment, and gently let them go. Try to maintain a sense of mental stillness and relaxation.
- Stay in the Pose: Remain in this position for at least 5-10 minutes, or longer if you have the time. Some practitioners may stay in Shavasana for up to 20-30 minutes.
Benefits of Shavasana:
- Relaxation: Shavasana induces a deep state of relaxation, allowing your body and mind to recover from any physical or mental stress.
- Stress Reduction: It helps in reducing stress and anxiety levels, promoting a sense of calm and well-being.
- Improved Focus and Concentration: By allowing your mind to become still, Shavasana can enhance mental clarity and concentration.
- Better Sleep: Regular practice of Shavasana can improve the quality of your sleep.
- Balances the Nervous System: It helps in regulating the autonomic nervous system, which controls involuntary bodily functions.
- Promotes Mindfulness: Shavasana encourages mindfulness, helping you become more present and aware.
Remember to listen to your body and practice at your own pace. It’s important to approach yoga with patience and mindfulness. If you’re new to yoga, consider taking a class or practicing under the guidance of an experienced instructor to ensure you’re using the correct form and alignment.
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