Yoga on social media can also seem intimidating.
It’s easy to worry about not looking good, not being flexible, or even not being in shape enough. However, yoga is not a complicated activity. Yoga poses are as easy to find as stretching your arms above your head.
A yoga practice leads to physical health. Practicing consistently can help you build strength, flexibility, and coordination, and even improve your mental health.
At the beginning of your fitness journey, all you need to do is put on some form-fitting clothing so that you can see your body position clearly. Once you have done that, learn these eight basic exercises. It is likely that you will not see all of these in every class, but they will help you get started, as well as make you more comfortable as you progress.
So, take a seat, grab your mat, and learn these beginner yoga poses that you’ll need to know.
1. Easy Pose (Sukhasana)
- Lie down on the floor and cross your legs, allowing your two feet to slip under the one on the opposite side.
- Afterward, bend your knees and fold your legs.
- Loosen your feet so the external edges rest on the floor and the inner curves rest beneath the inverse leg.
- Crossed legs and thighs should form a triangle. It is important to leave some space between the feet and the pelvis.
- Place your buttock in a neutral position now. Slowly bring yourself back down to the ground after holding for a few breaths.
- Face your palms downward and expand your tailbone as you keep your hands on your knees.
It calms your mind, stretches and lengthens your spine, and broadens your collarbones and chest. It strengthens your back, opens your hips, and helps in reducing fatigue.
Modifications/Variations:
Place a bolster or block under your knees if they are bothering you. For beginners, it is recommended that you sit with your back against a wall or sit with your back against a chair if standing is not possible.
2. Half Lord of the Fishes Pose (Ardha Matsyendrasana)
- Lie cross-legged on your mat and place the right hand on the left knee while twisting your torso to the left.
- Don’t lift your body off the mat while stretching. Be careful not to injure your lower back while twisting from the base of your spine to your shoulders.
- Put your left hand behind your hips, so it is in contact with the mat.
- On the other side, untwist and repeat the exercise.
- Ardha Matsyendrasana is a very slow asana, so make sure you’re very slow when performing it since fast movements can hurt your neck.
By making the spine less rigid and enhancing its elasticity, it helps make it more flexible. It also increases the level of oxygen in the lungs and opens the chest.
Modifications/Variations:
Wrap your left forearm around your right shin instead of bringing your left elbow to your right thigh. Alternatively, cross your legs on a chair. Stretch your spine and twist toward your top leg. Don’t let go of the side of the seat, the armrest, or the back of the chair.
If you’re looking for a deeper twist, bring the elbow to the opposite side of the knee, or bind the position by threading the arm under the knee and holding onto the backhand.
3. Corpse Pose (Savasana)
- Place your mat in front of a chair or couch.
- Bend your knees and lie in the center of your mat.
- Lay your calves back on the couch or chair after lifting your legs.
- Lay your arms flat on the floor with your palms facing up.
Relaxing your body and mind in Savasana helps you wind down. Therefore, it is usually practiced at the end of a yoga session. To get better rest and quiet your mind, you can also practice Savasana at home before sleeping.
Modifications/Variations:
Savasana is usually performed with the knees bent, but it feels good to do this pose with them turned in. Make a loop with a strap. Your knees should be slightly bent as you sit on the floor and slip the loop over your big toes. Lie back and slide your heels apart while turning your thighs inward. It will help maintain the inward turn of the legs.
Or do savasana cover your eyes gently with a cloth or eye bag to block out light and relax them?
Alternatively, if your low back is achy, lie down in the center of your mat with your knees bent in front of a chair or couch to relax your back and relieve your legs. Place the backs of your calves on the seat as you lift your legs.
4. Cobra Pose (Bhujangasana)
- Lay on your stomach with your feet hip-distance apart and your hands beside your ribs.
- To activate your quadriceps, extend your big toes straight back and press down with all ten toenails.
- To broaden your lower back, rotate your inner thighs upwards.
- Start lifting your head and chest, rolling your shoulders back and forth, while pressing lightly with your hands.
- Instead of lifting your chin, lift your sternum by keeping your back long.
- Keeping your shoulders away from your ears, straighten your arms. Maintain a slight bend in your elbows.
The Bhujangasana helps stretch abdominal, chest, and shoulder muscles, relieve sciatica, and increase flexibility. Additionally, it rejuvenates the heart and elevates the mood. The exercise helps open the chest and clear the lungs. Also, it stimulates organs of the abdomen, like the kidneys.
Modifications/Variations:
Adding height to your hips and relieving lower back pressure with a small bolster, pillow, or folded blanket is a good idea. It is best to widen the distance between your feet if you feel any pinching or pain in your lower back. This will give your hips and pelvis more room and engage your glutes.
Alternatively, stand a foot or so away from a wall. Holding your elbows firmly against your torso, bend your elbows and press your hands into the wall. Arrange your back into a backbend by lifting your chin slightly.
5. Child’s Pose (Balasana)
- Lie on your heels with your knees spread apart and face the floor with your head toward the ground.
- Stretch out your arms in front of you, keep them by your side, and put them underneath your forehead
- Breathe in through your lower back
- Rest in this position for a few seconds to several minutes
- Come out by exhaling and rolling up vertebrae by vertebra, or return to your natural sitting position.
Stretching the lower back, hips, thighs, and ankles is achieved through Child’s Pose. You can use it to relieve back pain. One of the greatest lessons a child’s pose can teach you is how to be attentive to the messages your body sends you. In addition, it relieves fatigue and calms the mind and body.
Modifications/Variations:
Try the side stretch variation by starting in Child’s pose and extending your arms forward. Taking an out-breath, walk your hands towards one side until you feel comfortable stretching.
Take three to five deep breaths, then walk your hands back and repeat on the other side while inhaling. Use a bolster or a couple of pillows to completely support your weight to make it even more relaxing.
6. Mountain Pose (Tadasana)
- Place your feet slightly apart and make sure both of your feet are equally weighted.
- As you breathe in, raise your arms above your head and interlock your fingers facing upwards.
- Roll your shoulders back and down your spine on an exhalation, opening your chest and straightening your posture as you raise your shoulders up towards your ears.
- Be sure to relax all of your facial muscles, including your tongue.
- Maintain a steady gaze while relaxing your eyes.
- Relax and return to your normal position.
When performed correctly, Tadasana will engage every muscle in the body. It can reduce back pain when practiced regularly and steadies the mind and body.
As you practice this pose, you will be able to relieve stress and improve concentration by breathing steadily and smoothly. In this pose, the buttocks, abdomen, knees, and ankles are strengthened.
Modifications/Variations:
Knee problems? Stand with your feet hip-width apart and with a slight bend in your knees.
Beginners should stand with their backs against a wall, straightening their bodies as much as possible. If standing is uncomfortable, practice Mountain Pose in a chair while keeping the feet firmly grounded on the ground while following the instructions for the upper body.
7. Supine Spinal Twist (Supta Matsyendrasana)
- In a lying position, stretch your arms horizontally out to the sides.
- Bring your left leg forward and bend your right knee, hugging it close to your chest.
- Inhale and on an exhalation, cross your right knee over your midline and onto the floor on your left side. Look at your right palm when you turn your head to the right.
- Your shoulder blades should touch the ground, even if your knee does not fully touch the ground. It is common for one shoulder blade to lift off the ground when twisting.
- Keeping the pose for a few minutes will stretch your upper and lower legs, hips, groin, arms, neck, stomach, and back. Deepen your relaxation with each exhalation.
- Hold the position for several minutes.
- You should slowly straighten your legs and torso as you turn your head back to the center.
- Repeat the pose on the left side as well.
As you practice Suppta Matsyendrasana, you stretch your glutes, chest, and obliques. As a result of the chest stretch, it is considered a heart opener. Additionally, it can aid digestion and improve spinal mobility. You will benefit from this antidote to sitting and hunching over your work in everyday life.
Modifications/Variations:
While keeping both shoulders flat on the ground, you may feel as if you cannot touch your right knee to the floor. Make sure you keep your shoulders down and let your knees float up a bit if you have to. Support your right knee with a blanket or a block if it is far from the floor.
A pillow may be more comfortable placed between the knees during this pose if you are pregnant.
8. Cat-Cow Stretch (Chakravakasana)
- Get on your knees and hands, wrists under shoulders, knees under hips.
- As you place your palm on the mat, make sure your fingertips point to its top and your knees and shins are hip-width apart.
- Soften your abs downward while keeping your head straight.
- Inhale slowly and bring your abdomen towards the yoga mat as you move into cow pose. You should lift your chest and chin, and you should raise your body up.
- Make sure your shoulders are far from your ears.
- Put your abdomen alongside your spine as you exhale, and round it back towards the ceiling.
- You should slowly bring your head toward the yoga mat without pulling your chin toward your chest.
- As you inhale, take the cow pose again; as you exhale, take the cat pose again.
- Ten times each, sit back on your heels and straighten your upper back.
Chakravakasana is a great pose if you suffer from back pain from long sitting hours because it is simple and convenient to practice anywhere. In addition, it is beneficial to combine breathing with gentle movements in chakravakasana for a relaxing warm-up or cool-down stretch.
Modifications/Variations:
If this pose hurts your wrists, make a fist instead of opening your palms. Forearms can also be placed on the yoga mat. Stack blankets and place your forearms on them to lift your torso more precisely. Under your kneecap, place a blanket or fold the yoga mat for added cushioning if you feel discomfort in your knee.
In a nutshell
Make sure you give yourself plenty of time to learn these poses. Take some time each day to relax and review your practice in a comfortable environment. Regular sessions will improve your physical function and well-being as your body moves freely between poses.
I hope you enjoyed all the yoga poses for beginners that were listed. Please leave your comment below if you have anything to tell me.
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