Are you someone who’s just beginning your yoga journey? If so, check out these essential poses that help you learn and feel comfortable in your classes at the studio or while practicing at home.
It’s safe to say that what we’re covering today is just be the tip of the iceberg. In reality, there are over hundreds of positions in yoga. However, this compilation of beginner yoga poses is definitely enough to get you started on the right track.
Must-Know Beginner Yoga Poses
Without further ado, here’s a list of the yoga poses every beginner should master.
1. Downward Dog
The downward dog is a staple in almost all yoga practices as it stretches and helps strengthen your entire body. Engaging in this particular pose has also proven to have health benefits.
Here’s how you do it:
You first position yourself on all fours, with your wrists directly under your shoulders and knees right below your hips. Then, tuck your toes and proceed to lift your hips off the floor, drawing them up backward towards your heels.
If your hamstrings are already tight, then you may keep your knees bent slightly. Otherwise, straighten your legs fully while maintaining the backward positioning of your hips. Then, start walking forward, using your hands to provide yourself more length.
Press your palms firmly to the ground, rotating the inner elbows so that they face each other. Proceed to hollow out your abdomen and continue to engage your legs so that your torso doesn’t move back towards your thighs. Hold this position for a minimum of five breaths and a maximum of five breaths before moving to a hands-and-knees resting position.
2. Mountain Pose
The mountain pose is where you start off all standing poses. It basically teaches you how to remain steady on your feet and feel the ground below you. The mountain pose may look, from the outside, as if nothing is going on, but there’s actually a whole bunch of things taking place while you’re seemingly standing there.
Here’s how you do it:
Begin by standing with your feet close together. Press down on all your toes as you start spreading them open. Then, lift your knee caps by engaging your quadriceps and lifting up through the inner thighs.
You must then draw your abdominals in and upwards as you lift your chest and press down the tops of your shoulders.
It’s important to keep your palms facing inwards as you feel your shoulder blades coming together and your chest expanding. Proceed to breathe deeply into your torso and hold the position for a minimum of five (and a maximum of eight) breaths.
3. Plank
Planking teaches yoga beginners how to properly balance with their hands while using the whole body for support. With this pose, you’re able to strengthen the abdominals and learn the proper breathing techniques for more challenging poses.
Here’s how you do it:
Get on all fours and proceed to lift your legs and tuck your toes in. Then, slowly slide your heels back until you form a straight line that’s buzzing with power and energy.
Make sure you feel this from the tip of your head all the way to your feet.
While you’re doing this, make it a point to engage your core, draw your shoulders down and away from your ears, and pull your ribs inwards. Hold this position for eight to 10 breaths while breathing deeply.
4. Tree
The tree position is another one that’s great for balance. It helps beginners gain clarity and focus, as well as breathe properly while balancing themselves on one foot.
Here’s how you do it:
Begin by placing your feet together and then slowly lifting the right foot and placing it on the upper portion of the left thigh. Press your hands together as if in worship and steady your gaze on one spot.
Once you’ve held this position for eight to 10 breaths, move on to the other foot (the left or the right, depending on which one you started with). Make sure to keep the core engaged and your shoulders relaxed, and not to lean on the leg that is standing.
5. Triangle
Here’s another standing pose for beginners, which helps strengthen and tone the whole body. The triangle also stretches the sides of the waists and opens up the lungs.
Here’s how you do it:
Start with a feet-apart standing position, with the distance from one foot to the other equaling the length of one leg. Then, slowly position the right foot to a 90-degree angle while drawing the left toes in to about 45 degrees.
Proceed to hinge to the side, over your right leg, and engage your core and quadriceps while doing so.
Then, position your right hand on either the shin, ankle, or knee and lift your left arm upward towards the ceiling. Gaze at your top hand as you hold the position for five to eight breaths. Finally, resume to a standing position and repeat on the other side.
Final Thoughts
Yoga positions can get more difficult as you go along, so do yourself a favor and master the basics so that you’ll find it easier to adjust to the more advanced poses. By doing it this way, and educating yourself on other helpful yoga tips and reviews, you’ll be able to reap the full benefits of this amazing practice.
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