10 Best Yoga Poses For Beginners
There are great health benefits in doing Yoga. Not only is it beneficial for the body, but also for the mind & soul. The word Yoga means to “Unite” and many Yoga teachings define this meaning as to “Unite” the body and mind into one Union through a series of poses, using Meditation to enhance the relaxed state of mind.
When you first start your Yoga session, you will learn how to enter and exit certain poses according to what type of Yoga session you are undertaking.
Here we look at some of the Poses that you will be asked to learn as a beginner.
1. Mountain Pose (Tadasana)
The Mountain Pose is often called “The Mother of all Yoga Poses” because it usually the starting pose for all Yoga Poses. It looks easy but it still requires attention to detail.
How do I enter a Mountain Pose?
- Stand tall, with feet together and shoulder relaxed & arms at your side
- Ground your feet making sure all 4 corners are planted firmly into the ground
- Take a deep breath and raise your arms over your head, palms facing each other
- Reach up towards the sky with your fingertips
- Exhale and release your shoulder blades away from your head towards the back of your waist as you bring you arms back to your sides.
2. Warrior Pose
The Warrior Yoga Pose (Virabhadrasana) strengthens and stretches the body at the same time. As the name suggests, you will feel like a ancient warrior! You will also feel an increase in concentration and balance, two of the core essentials of Yoga
How do I enter the Warrior Yoga Pose?
- Start in the mountain pose. As you exhale, move the back foot back about 4 feet
- Assuming the “Lunge” position move your weight onto your front foot
- Expand your chest and pull your shoulders back
- Lower down towards the floor as you lift your arms up
- Make sure your hips stay square as you breath steadily
- Change legs and repeat
3. Tree Pose (Vriksasana)
Tree pose is one of the easier poses and you will definitely be asked to learn this pose at an early stage of your first Yoga session. The Tree pose strengthens the muscles of the standing leg and helps to calms the mind.
How do I enter the Tree Pose?
- Stand with your feet at hip width apart
- With your hands at your side, press the sole of one foot into the calf or thigh of the other foot. Making sure of avoided the knee
- Once balanced, bring your hands forward in front of you or above your head in a “prayer” position
- Hold for 5 breaths then repeat on the other foot
- It’s easier to focus your eyes on a non moving spot in front of you
4. Downward Dog Yoga Pose
The Downward Dog Yoga Pose is another basic Beginners Yoga pose. It stretches nearly all your muscles & helps to calm the nerves. Usually used a s a warm up Pose.
How do I enter the Downward Dog Yoga Pose?
- Start on your hands & knees, with your shoulders over wrists & hips over knees
- Press into your hands and lift your hips back & up
- Keep knees slightly bent
- Spread through fingers and toes and move your chest towards your legs
- Hold for 5 full breaths
5. Bridge Pose
The Bridge Pose is slightly more complicated but still a beginners pose. It stretches the muscles in the Back, legs & abdomen. Aslo helps you maintain concentration.
How do I enter the Bridge Pose?
- Lie on floor with knees bent and directly over heels
- Place arms at your side, palms down, Exhale,then lift your hips while placing feet into floor
- Clasp hands under lower back and press arms down, lifting hips till thighs are parallel to floor, bringing chest towards chin
- Hold for one minute
6. Triangle Pose
The Triangle pose is again, more complicated than some poses, but it does stretch all the core muscles & engages every part of the body
How do I enter the Triangle Pose?
- You should be standing with legs 3 feet apart
- Turn the right toes to the right wall & the left toes slightly inwards
- Inhale & press the left hips out to the left
- Slide both arms to the right parallel to the floor
- Exhale & rotate only the arms, raising the left arm up and placing the right hand against the leg, palms facing forward
- Press into your feet, keeping legs firm, then reach the fingertips away from each other, bringing the arms in line with the shoulders, prees left hip forward & right hip back
- Breath & hold for 5 breaths
- Release by Exhaling and reaching the right hand towards the ceiling as you press into your feet
- Repeat on other side
7. Seated Twist Pose
The Seated Twist Pose stretches the shoulders hips & back. It also tones the Abdomen and improves circulation.
How do I enter the Seated Pose
- Sit on floor with legs extended
- Cross right foot over centre of left thigh, bend left knee, keep right pointed towards ceiling
- Place left elbow to outside of right knee & right hand on floor behind you
- Moving from your abdomen, twist right as far as you can, keeping both sides of your bottom on floor
- Breath for 1 minute
- Switch sides & repeat
8. Child’s Pose (Balasana)
This Child’s Pose is a great resting pose during your Yoga session. It also helps to elongate the back & aid the internal digestive system.
How do I enter the Child’s Pose?
- Start in kneeling position with toes tucked under
- Lower your bottom towards your feet as you stretch your upper body forward & down with arms extended
- Your stomach should be resting on your thighs with your forehead touching the mat
- Hold the pose & breath
9. Cobra Pose
The Cobra Pose is best known for its ability to increase the flexibility of the spine. It stretches the chest also during this process & also stimulates the digestive system.
How do I enter a Cobra Pose
- Lie facedown on floor with thumbs under shoulders, legs extended
- Top of feet should be on the floor
- Tighten your pelvic floor as press hips downwards as you squeeze your Glutes
- Press shoulders down and away from head
- Push through your hands as you raise your chest towards the wall in front of you
- Breath, relax & repeat
10. Corpse Pose
The Corpse Pose is the peaceful one. It calms the mind, relieves stress and relaxes the whole body. It’s perfect for your meditative state of mind!
How do I enter the Corpse Pose?
- Lie on back, let feet fall to side & arms along side torso
- Relax body, face included
- Breath slowly & deeply
- Usually the final pose, lasting from 30 seconds to 10 mins
- Your instructor will slowly awaken your thoughts back to seated position