5 Basic Beginners Yoga Poses

woman on yoga mat doing a pose with text

 

Planning to start yoga?  Are you confused by the different styles and poses?  Attempting yoga for the first time can be intimidating, but don’t worry!  It”s really good for you and is a great way to develop strength, stamina, and flexibility.  That’s why I’d like to share with you 5 basic beginners yoga poses that you can practice anywhere.

woman on yoga mat doing a pose with text

Before you get started, please do what you easily can accomplish.  No one is expecting you to bend like a pretzel and have super-balance for your first (or tenth) yoga session.  Beginners yoga means to not focus on your breath.  Don’t get discouraged by your initial lack of flexibility or strength.  To understand more about different yoga styles and benefits, NDTV Food has a great article breaking it all down.

Here are a few basic yoga moves that can help you get started:

Tadasana (Mountain Pose)

man in fitness gear holding hands out and to the side in a yogic mountain pose

The word “tada” means mountain and it is the starting position for all asanas (body posture).  Stand with your heels slightly apart and hang your arms beside your torso. Gently lift and spread your toes and the balls of your feet, then lay them softly down on the floor. Balance your body weight on your feet. Lift your ankles and firm your thigh muscles while rotating them inwards. As you inhale, elongate your torso and when you exhale release your shoulder blades away from your head. Broaden your collarbone and elongate your neck. Your ears, shoulders, hips, and ankles should all be in one line. You can check your alignment by standing against the wall initially. You can even raise your hands and stretch them. Breathe easy.

Vrikshasana (Tree Pose)

woman standing on yoga mat in a tree pose

From Mountain Pose, shift your weight onto your right foot. Bend your left knee, and move it toward the chest. Keeping a long spine, reach down and clasp your left ankle. Place the sole of the left foot on the inner right thigh.  Lengthen your tailbone toward the floor to stand tall and bring your gaze, to the wall directly in front of you to help you balance.  Press your left foot into the inner right thigh and your right thigh into your foot in an effort to maintain your midline.  This will help you establish strength and balance in the legs.

Adho Mukho Svanasana (Downward-Facing Dog Pose)

downward dog

This may be the poster pose for yoga.  It acts as a transitional pose and can be a resting position. It also serves as a great stretch for the hamstrings and calves while strengthening your arms, legs, and back.  To watch this performed properly, watch this short 1:30 video here:  https://www.youtube.com/watch?v=8FUHZzL1FA8

Trikonasana (Triangle Pose)

woman practicing triangle pose on a yoga mat

It’s okay to use a block for this pose without feeling like a chump.  This pose will definitely teach you patience through structure and breath awareness.  Stand with your feet wide apart. Stretch your right foot out (90 degrees) while keeping the leg closer to the torso. Keep your feet pressed against the ground and balance your weight equally on both feet. Inhale and as you exhale bend your right arm and make it touch the ground while your left arm goes up. Keep your waist straight. Ensure that your body is bent sideways and not forward or backward. Stretch as much as you can while taking long, deep breaths. Repeat on the other side and feel that stretch!

Kursiasana (Chair Pose)

yoga woman in chair pose

An intensely powerful pose, this one strengthens the muscles of the legs and arms.  Stand straight with your feet slightly apart. Stretch your arms but don’t bend your elbow. Inhale and bend your knees, pushing your pelvis down like you are sitting on a chair. Keep your hands parallel to the ground and back straight.  Take deep breaths. Bend gradually but make sure your knees don’t go beyond your toes.

Did these beginners yoga poses work for you?  If you’re interested in learning more yoga poses, I encourage you to read this article.   I’d love to hear your feedback at hello@heartandsoulblog.com.  And be sure to subscribe to receive more great blog posts like this straight to your inbox.

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