Hello everyone! It’s time to roll out your yoga mat and enjoy some beginner yoga! While Yoga dates back 5,000 years to ancient India, it’s increasing popularity and numerous benefits are undeniable. You don’t have to be a yogi or yogini to incorporate a daily yoga practice. Anyone, at any age and any fitness level can reap the benefits of yoga, such as physical, mental and spiritual balance. If you’re brand new to yoga, do not get intimidated by the fancy yoga names and the complicated yoga poses! Here are 5 basic beginner yoga poses that will calm your mind and strengthen your body.
- Downward Facing Dog: This is a popular yoga pose that you have probably already heard of! This is a key pose that stretches the entire body. Start on to all fours with your wrists under your shoulders and knees under your hips. Then, tuck under your toes and lift your hips up off the floor as you draw them up and back towards your heels. You can walk your hands forward if you need to give yourself more length. You want to hold the pose for 5-8 breaths before dropping back down for a rest.
Check out this video tutorial on how to a Downward Facing Dog pose correctly. If you like this pose, here are some similar poses to try: Yoga International.
- Plank: Here is another common, but important pose for your body. The plank is great for strengthening your abdominal. While in this challenging pose, learn to use your breath to help you stay up. You can easily start on all fours, and lift your legs and body off the mat. You want your heels far back enough that you feel like you are in one straight line of energy. Hold for 8-10 deep breaths.
We highly recommend adding this pose to your daily routine. Check out Yogi Approved for the benefits of doing a plank. Class Pass has some tips on how to do it correctly to make sure you are getting those benefits.
- Tree Pose: Want to work on your balance? This is a great pose for achieving this! While in this pose, you are working on your focus and clarity to learn to stay standing on one foot. Start with your feet together and place your right foot on your inner left upper thigh. Press your hands in prayer and find a spot in front of you that you can hold in a steady gaze. Take 8 to 10 breaths before switching sides.
Everyday health shares some benefits of the tree pose. Who knew balancing could help with focus? Here are more balancing poses you can try and challenge yourself with.
- Seated Forward Bend: This pose may be uncomfortable, but it is great for stretching your back and legs. Start by being seated with your legs stretched out in front and your feet firmly flexed. Lay your forearms on the mat by your lower legs and lift your chest. Focus on your lower abdominal and imagine your belly button moving towards the top of your thighs. Hold this pose for 8 to 10 breaths.
To make sure you are doing this pose correctly, check out this video tutorial. You don’t want to be feeling any pain in this pose. If you are looking for more poses to stretch out your back, check out healthline.com.
- Child’s Pose: This pose is great for the end of your yoga session, as it is easy to rest in. Use it when you are fatigued or any time you need a mental break. Start on all fours, then bring your knees and feet together as you sit your butt back to your heels and stretch your arms forward. Lower your forehead to the floor (or block or pillow or blanket) and let your entire body release. You can hold this pose for as long as you want to.
This is a great pose to add to your daily yoga routine. Check out yogaoutlet.com for some tips and benefits of Child’s pose. If this position isn’t too comfortable for you, you can try these variations of the pose.
If you are interested in trying more beginner poses check out this informative
article. Also, take the time to learn how to breathe effectively when in these poses by checking out this insightful
blog. Read up and you will get the most out of your yoga poses! We hope you can practice some basic yoga and maintain calmness and mindfulness during these challenging times. As always, stay connected with us on social media and let us know which are your favorite yoga poses!
photos from
doyou.com
