10 Yoga Poses for Beginners
Yoga is truly a relaxed practice, right? Living in the modern world that moves vastly, many people find themselves suffering from stress. It could come from friends, finance work, and home. The stress forces us to keep moving forward and rarely could take a break to slow down our mind. Nowadays, yoga has gained popularity gradually. Many studies have proved that yoga has plenty of positive impacts on your body and your mind. People start to practice yoga and seek a peaceful calm and relaxation from it. There are many types of yoga practice, each of them has the same benefits and shares the same yoga philosophy but is different in poses. Today, we are going to share some simple poses for beginners to practice.
Mountain pose is also called Tadasana in Sanskrit. Yes, the mountain pose might look very simple, but the is a great pose to improve posture and balance. If practice the mountain pose consistently, it can also relieve back pain.
- Stand tall and spread your feet hip-width apart and parallel.
- Lift all your toes and spread them out. Press them down on the mat, or anywhere you practice.
- Distribute your weight evenly on the feet.
- Lift your ankle and the arch of your toes. This could engage your quadriceps.
- Slightly draw your belly in
- Relax your shoulders and roll them away from your ears.
- Slowly take 5-10 breaths and focus on how the weight is being distributed
Although mountain pose does not require too many techniques and it’s easy to finish, it is a great pose to start your practice and get yourself into the right mind.
After the mountain pose, a warrior II pose would be just right on time. The warrior II pose can improve your leg strength and balance. It could also help you to focus on your body and slow down your mind.
- Step out your right leg and stand with your feet about 4 feet apart from each other.
- Place your right feet forward, and turn your left feet 90 degrees to the left.
- Align your left heel and right heel
- Extend your arms until they are parallel to the floor.
- Slowly take 3-6 breaths.
The tree pose is one of the most common yoga poses. If you consistently practice tree pose, your balance could be improved greatly. During the post, you will find yourself concentrating on keeping balance and be aware of how your body reacts. It is also a great ankle practice.
- Stand in mountain pose
- Lift your right foot (or your left feet) by 5 inches to your left inner thigh. Your right thigh should be facing down to the floor.
- Shift your weight on your left foot
- Once you can stand firmly, gradually lift your right foot until you cannot reach it anymore.
- Find your balance and stay balanced. Hold your hand to prayer position
- Hold and take 5-7 breaths
The triangle pose would be a little bit challenging for those who are not quite flexible. It could help with stretching your front-leg hamstrings and your back muscle. The benefits of practicing this pose are an improvement in flexibility, balance, and relaxation on your back muscle and front leg muscle.
- Start in the warrior II pose
- Instead of bending your right leg, for a triangle pose, you straighten your right leg
- Reach your right heel with your right hand and keep your right arm straight
- Turn your torso forward and rotate to the left until your left side is open
- Extend your left hand until it’s a straight line to the right arm
- Look at your left hand and keep it still
- Take 6-8 deep breaths
The crescent lunge could help improve your back-leg flexibility and your front-leg strength. It could improve your balance as well.
- The left leg takes a big step forward with toes facing forward.
- Bend your left knee and lift your right heel while your left foot is facing forward as well
- Extend your arms toward the ceiling and keep your head facing forward
- Stretch your body as you bend your knee
- Take 5-7 breaths
Bound Ankle Pose
Bound ankle pose is a great yoga pose for stretching your inner thighs. By bending forward, you can also stretch your back.
- Sit on the floor, bend your knees, and spread them out as much as you can.
- Keep your feet facing each other
- Sit up straight and extend your spine
- Take 5-7 deep breaths.
Seated Forward Fold
The seated forward fold stretches your back, hamstring, and your arms. If you have chronic back pain, this is a great exercise for you. It could be challenging if your hamstring is not flexible enough. If so, you could try to reach as far as you can instead of reaching your toes.
- Sit on the floor and straighten your legs forward.
- Keep your legs together and your thighs touching the floor
- Bend on your legs and keep your back flat
- Grab the outer edge of your feet if you can
- Hold and take 5-10 breaths
Downward Facing Dog
The downward-facing dog focuses on stretching your hamstring, and your back while it also challenges your balance. When you are holding the pose, try to focus on how your body feeling and keep your body balance.
- Start all fours, keep your hands and feet around 6 feet apart
- Keep your feet touching the floor and your hands facing forward.
- Spread your fingers
- Lift your tailbone and straighten your back and legs
- Your head should be facing down and between your arms
- Hold for 6-8 breaths
Upward Facing Dog
The upward-facing dog is great at stretching your lower back and opening up your chest.
- Start from push up position
- Lower your hip
- Lay your feet flat
- Hold for 5-7 deep breaths
This is one of the yoga poses that can stretch most of your body’s muscles. The bend stretches your front body while it strengthens your back muscle.
- Kneel on the floor with your knee shoulder-width apart
- Lay your feet flat
- Bend your back backward and press your feet with both hands
- Keep your head up and take 6-8 breaths