When you first start to get active, it’s important to take precautions so that you don’t hurt yourself. It’s important to know the best yoga poses for beginners to ease yourself into yoga.
Sometimes, we may think that going to a fitness class is only for young, thin, flexible people. However, in the case of yoga classes, it’s an excellent exercise for anyone. It doesn’t matter how old you are, your physical condition or how much you weigh.
Since this thousand-year-old practice brings so many benefits, it’s important to know how to get the most out of it from day one. This way, your process will be so more enjoyable.
Yoga poses for Beginners: Start with the Basics
When arriving at your first class, you might feel a little clumsy or nervous. To prevent this, just remember that you won’t be amazing day 1, and that everything happens step by step.
However, also be prepared to celebrate little victories.
If you want to practice at home before going to your class, we can propose a few yoga poses for beginners that will help you be better informed:
1. Mountain Pose, or Tadasana
This is an excellent yoga pose to enter the world of yoga with.
- Put your feet and legs together and slightly separate your heels.
- Press together the palms of your hands and left them to chest-height, keeping your back and head as straight as possible.
- Relax your shoulders and slowly lift your arms together above your head while inhaling deeply. You can close your eyes to concentrate, if you’d like.
If you need a deeper stretch, lift your heels off of the floor and balance yourself on the tips of your toes.
2. Warrior Pose, or Virabhadrasana
This pose helps to discover your central balance while stretching from your neck to your pelvis.
- Stand up and bring your right leg in front of you, slowly bending your knee.
- Keep your left leg as straight as possible.
- Place your hands on your hips, balancing them on your waist.
- Lift your arms and the same time until they are above your head. Slowly tilt your head back.
- Hold this position for 30 seconds.
3. Tree Pose, or Vrksasana
- Begin this pose the same as mountain pose: with feet and legs together and the palms of your hands at chest height.
- Relax your shoulder and focus your eyes on one particular spot (it could be a painting, a mark on the wall, an object, etc.).
- Shift all of your weight to your right leg and slowly lift your left leg off of the floor.
The idea is that you can rest the sole of your left foot on the inside of your right thigh. When you’re first beginning, it might be hard for you to keep your balance, but never lose sight of your fixed spot you’re looking at. Hold for 30 seconds and then switch legs.
4. Cat Pose, or Marjarysana
This basic yoga pose allows you to relax your neck and back while also gaining flexibility in your spine.
This four-legged position starts with your palms, your knees and your insteps on the floor or mat.
- Tilt your head back and arch your back at the same time.
- After a few seconds, do the inverse movement: tilt your head down and round your spine toward the ceiling.
- Repeat this slowly, at least 10 times.
5. Triangle Pose, or Trikonasana
- While standing, spread your legs a little wider than your shoulders.
- Your feet should be facing forward and parallel to each other.
- Shift your weight to your right leg and lift your left arm as straight as possible up to the sky.
- With your right hand on your knee, lean your torso toward that side.
- When you’re balanced, turn your head so that you’re looking at your left hand “in the air.”
Hold this pose for a few seconds. Then, slowly release to your initial position and do the same thing on the other side.
6. Downward-Facing Dog, or Adho Mukhva Svanasana
This beginner yoga pose stretches your shoulders, calves, and thighs, and also helps to strengthen your legs and arms. Place the palms of your hands and the coles of your feet on the mat or floor.
- With your back straight, raise your hips so that your body forms a triangle, bending your torso down over your leg. Your head should be in line with your shoulders (looking toward your knees).
- To give yourself more balance, spread apart your fingers.
- You can place your heels against a wall the first time.
- Release all of the tension in your neck. Breathe slowly and stretch deeply.
7. Fish Pose, or Matsyasana
The last of the yoga poses for beginners helps with breathing and stretching your back and neck. Lay on your back with your legs stretched out in front of you. Place your hands underneath your thighs, palms down.
- Go on your elbows and lift your torso.
- Tilt your head back and place the crown of your head on the floor.
- Breathe deeply 5 times and slowly return to your initial position.