Yoga is an ancient practice that has been around for centuries, and it’s known for its ability to help you build strength, increase flexibility, and find a deeper connection between your mind and body. Here are seven beginner-friendly yoga poses.
Tadasana – Mountain Pose
Stand with your feet together or hip-width apart, and gently open your toes to connect with the ground. Keep your legs strong and active, and draw your abdomen inward. Lift your chest, extend your arms down by your sides, and look forward, all the while focusing on your breath.
Balasana – Child’s Pose
After a more intense workout, Balasana, or Child’s Pose, can be incredibly soothing. Kneel down and sit on your heels, then stretch your arms forward and lower your torso until your forehead touches the floor. This pose gently stretches your back and shoulders while helping you unwind.
Adho Mukha Svanasana – Downward Dog
Adho Mukha Svanasana is a classic yoga pose that stretches the muscles of your back, shoulders, and legs. Start on your hands and knees, then lift your hips toward the ceiling, forming an inverted V shape with your body. This pose can relieve stress and improve circulation.
Virabhadrasana – Warrior Pose
For the beginner level of Warrior Pose, stand tall, take a big step back with one leg, and bend the knee of your front leg at a 90-degree angle. Raise your arms overhead and find your balance by sharing your weight between both legs. Stay in this pose for a few breaths, deepening your stretch with each exhale.
Trikonasana – Triangle Pose
For a side-stretching pose, try Trikonasana. From a standing position, open your legs wider than your hips. Turn your right foot outward and reach your right arm forward. Lean to the right side and place your right hand on your ankle, leg, or the floor. Lift your left arm toward the sky, and then switch sides and repeat.
Bhujangasana – Cobra Pose
This is great for strengthening your back and relieving lower back pain. Lie on your stomach with your hands next to your chest and, on an inhale, lift your upper body off the ground while keeping your hips down. This gentle backbend can help you tone your glutes and improve your posture.
Savasana
After all the active poses, it’s important to relax and rejuvenate with Savasana. Lie on your back with your legs apart and your arms comfortably at your sides. This pose is perfect for deep relaxation and is often used as the closing pose in yoga classes.