Yoga is virtually based on techniques; from postures (asanas) to meditation. You can’t practice yoga without some basic knowledge of postures. So, you’re a beginner to yoga and you’re not familiar with any posture yet, this post is for you. We discuss 5 simple yoga poses for beginners.
You need to master the mountain pose as a beginner. All other standing yoga poses incorporate the mountain pose. To excel in other standing poses, mastering the mountain pose is a must.
- Stand with your feet together
- Widen your toes and press down on them
- Lift your kneecaps with your inner thighs’ (quadriceps) power
- Lift up and draw in your abdominals
- Raise your chest and bring your shoulder blades close to each other
- Face your palms inwards (towards the body)
- Lift your head up
- Hold for 5 to 8 breaths
Downward Facing Dog
Almost all yoga sessions have some time dedicated to doing the ‘downward facing dog’. This posture not only strengthens, but also stretches the entire body.
- Start with going down on your hands and knees
- Keep your wrists directly below your shoulder, and your knees directly below your hips
- Lift your body from the ground, with your hips farthest away from the ground
- Keep your legs straight
- Move your hands forward to ensure you’re at full body stretch
- Keep your palms firmly on the floor and turn the elbows towards each other
- Suck in your abdominals
- Keep your hips towards your torso (engage your legs)
- Do it for 5 to 8 seconds before dropping back to the floor
Note: If done well, this position leaves you in an V-shape with you leaning in on your toes and your palms planted on the floor.
If you’re looking for a yoga pose to strengthen the abdominals, then plank is for you. The position balances you on your hands, supported by the whole body. It is also an efficient breath-control position.
- Lie on the floor with your toes and forearms
- Then lift your body up, and balance on your elbows and toes
- Keep your body straight and stretched
- Make sure your elbows are directly under your shoulders
- Keep your shoulders away from your ears
- Keep your ribs together and keep your shoulders down
- Engage your abdominals
- Hold for 8 to 10 breaths.
Tree is a standing pose, poised at helping you balance your body on one foot. Another standing balance position, the tree helps you focus and control your breathing while standing on one feet.
- Start with your feet pulled together
- Lift your right foot and keep it on the inner side of your left upper thigh
- Place your palms together in front of you (in a praying position)
- Focus your gaze on a spot
- Keep your abdominals engaged and your shoulders relaxed
- Hold for 8 to 10 breaths
- Switch the legs and repeat
Seated Forward Bend
This bend helps to strengthen the whole back, as well as your hamstrings. Seated forward bend helps to open up the body and breathe through difficult positions.
- Sit with your legs kept together
- Straighten and stretch your legs
- Keep your arms by your hips
- Start to slowly hinge bend forward from your waist with your chest lifted
- Then, engage your abdominals
- Stop when you can bend forward no longer
- Hold for 8 to 10 seconds
- If you feel any sharp pain, stop this pose
- Do not tighten your shoulders, head or neck.
As a beginner, it is not possible to learn all yoga poses and positions at a go. You start from the basics and the easiest. This is why we discuss 5 simple yoga poses for beginners.