Top 10 Yoga Poses for Beginners
If you’re looking for a way to stay energized and add something different to your exercise routine, yoga may be right for you. The question is, how do you start? A lot of people are hesitant to start a yoga practice, they worry they won’t know what to do or that the poses will be too difficult for them. If you’re not looking to take a class and prefer an in-home practice, here are ten yoga poses that are great for any beginner.
1. Mountain Pose
Mountain pose is done standing with your feet placed hip-length apart and arms extended straight into the air. The idea is to keep your feet grounded and core tightened, much like a mountain. Hold this pose for thirty seconds to a minute to feel the full effects.
2. Child’s Pose
Start by sitting on your heels, roll your torso forward and rest your head on the floor or mat in front of you. Extend your arms over your head, also resting on the floor in front of you. If you have trouble extending your torso over your knees, spread your knees slightly apart and place your torso between them. Holding this pose for thirty to sixty seconds will help you feel the full effects.
3. Cobra Pose
Start by lying on your stomach with your face towards the floor. Put your palms down on the floor just under your shoulders and push your upper body upward, continue to push upward until your pelvis is elevated and only your legs remain on the floor. This yoga pose is usually held for around thirty to sixty seconds.
4. Downward Dog
This yoga pose may be one of the most popular and most used poses in modern yoga practice. Begin on your hands and knees. Your knees should be directly under your hips and your hands should be palm-down on the floor directly under your shoulders. Once you are lined up properly push your body upward using both your arms and legs, continue pushing upward until your body is in a V-shape with your tailbone in the air. Your palms and feet should still be flat on the floor with your arms and legs fully extended. If you have trouble keeping your feet placed flat on the floor you can roll forward a bit so your weight is on the ball of your foot, with your heels slightly raised. Hold this pose for thirty to sixty seconds to feel the full effects.
5. Standing Forward Bend
Stand with your legs and feet hip-length apart and your hands placed on your hips. Bend your body at the waist, keeping your legs and back straight as you do so. Bend forward, extending your arms towards your toes. From here you can place your hands on your shins, on top of your feet, or just under you toes. Where you place your hands depends on where you are most comfortable. Be sure to keep your legs fully extended with your knees un-bent. Hold this pose for thirty to sixty seconds.
6. Cobbler Pose
Sit with your back straight and your legs fully extended in front of you. Bend both knees, bringing your feet inward. Press the soles of your feet together, trying to keep your knees as close to the ground as possible. Place your hands around your ankles or feet. Hold this pose for around thirty to sixty seconds.
7. Warrior Pose
Start by standing with your legs and feet hip-length apart. Step one foot forward with your toes pointing away from you. Step your other leg backward with your foot turned to the side. Your feet should be around three to four feet apart. Raise your hands to your hips and then fully extend your arms in opposite directions, palms facing down. Switch sides and repeat. Holding each side of this yoga pose for thirty to sixty seconds is most beneficial.
8. Sitting Forward Bend
Start by sitting with your back straight and legs fully extended in front of you. Your feet should be pointing upward with your toes towards the ceiling. Bend at your waist, moving your torso forward and down. Extend your arms and place your hands on your shins, on the tops of your feet, or wrap your hands around the bottoms of your feet. Keep your legs fully extended, with knees un-bent. Hold this pose for thirty to sixty seconds.
9. Bridge Pose
To do this yoga pose start by laying flat on your back with your legs about hip-length apart. Bend your knees, feet placed on the ground. Put your arms down at your sides and raise your pelvis, thighs, and torso into the air. Try and raise your pelvis as high as possible. Hold this pose for around thirty to sixty seconds.
10. Tree Pose
Stand with your feet hip-length apart. Raise one leg, putting the sole of your foot against your leg either just below or just above the knee. Bring your arms partway up, placing your palms together in prayer position. Switch sides and repeat. Hold each side for around thirty to sixty seconds.
These yoga poses should help you get started with your in-home yoga practice. Try them out!