Let yoga bring you into a new world of relaxation and rejuvenation with these yoga poses suitable for beginners!
If yoga is on your list of must-try activities, you should seriously consider it! Not only is it very effective for calming your mind and easing stress, but it also has physical benefits such as lessening back pain, improving posture, lowering blood pressure, increasing flexibility, and even reducing weight.
So, here are the most basic yet wonderful yoga poses that will surely help you be accustomed to this art!
1. Seated Forward Fold
The seated forward fold is a top pose for people wanting to stretch their hamstrings and improve their flexibility. Here’s how:
- Sit with legs extended out in front, feet together.
- Slowly lean forward at the hips until your forehead touches your knees, reaching your hand to your toes. You might not be able to reach your toes at first, but continue to perform this poses
- Push out through your heels, and hold the pose for 30 seconds.
2. Bound Angle Pose
A great hip-opener suitable for those who spend most hours in front of their desk, the bound angle pose is also wonderful for stretching the back. Here’s how:
- Sit on a mat with knees bent and out so that your soles are flat against each other.
- Place hands on the toes, then gently lean forward, bending at the hips.
- Keep a straight back, and hold the pose for 30 seconds.
3. Chair Pose
The chair pose builds the strength of the arms, core, back, thighs, and feet. Here’s how:
- Stand tall with feet together.
- Lift your arms overhead with palms together or shoulder-distance apart.
- Arch your back, then lower your hips down into a squat until the torso and thigh tops are at a 90-degree angle or almost.
- Tuck tailbone in and keep your gaze toward the ceiling. Hold the pose for 30 seconds.
4. Bridge Pose
- This pose is wonderful for toning your abs and butt. It also stretches the neck, chest, and spine. Here’s how:
Lie on a mat with knees bent and directly over your heels and arms by the sides.
- Lift your hips and butt up as high as you can until only your arms, shoulders, and soles are touching the floor.
- Engage your core and glutes throughout the pose.
- Hold the pose for 30 seconds.
5. Downward-facing Dog
This pose strengthens the legs and arms and stretches the hands, shoulders, and thigh muscles. Here’s how:
- Start on all fours with hands shoulder-distance apart and feet hip-width apart.
- Bring hands slightly forward than shoulders, and firm them down.
- Press the ground away from you, raising your hips back and up so that your body forms an upside-down V.
- Slightly bent your knees if you are not flexible enough, but keep your back straight.
- Hold the pose for 30 seconds.
6. Upward-facing Dog
The upward-facing dog is a powerful yoga pose that builds the strength of the upper body and stretches the shoulders, chest, and abdomen. Here’s how:
- Begin by lying face-down.
- With your hands under your shoulders, straighten your arms and lift your torso and legs so that only your hands and the tops of your feet are in contact with the floor.
- Place your gaze slightly upward, and hold the pose for 30 seconds.
7. Superman Pose
A popular pose even for non-yogis, Superman is a basic yoga pose that works your core and back muscles. Here’s how:
- Lie on a mat face down with legs extended behind and arms by the sides.
- Lift your shoulders and legs as high as you can.
- Maintain a straight gaze, and hold the pose for 30 seconds.
8. Plank Pose
I bet this yoga pose is familiar to you! The plank pose is wonderful for building strength in the shoulders and core. Here’s how:
- Begin in the push-up position with hands directly below the shoulders and a little wider than shoulder-distance apart.
- Put your gaze down, and squeeze your glutes to keep it lifted.
- Take deep breaths, and hold the pose for 30 seconds.
9. Reverse Plank Pose
The reverse plank pose is great for strengthening the arms, shoulders, core, and legs. Here’s how:
- Sit with feet extended in front of you and hands planted on the ground beside you with fingers pointed toward the feet.
- Point your toes, then raise your hips up using your core and glutes. Place your gaze toward the ceiling.
- Keep your butt and hips lifted, and hold the pose for 30 seconds.
10. Four-limbed Staff Pose
A more challenging pose than the plank, the four-limbed staff pose strengthens the wrist, arm, and core. Here’s how:
- Start with the plank pose, then bend your elbows and lower your body down until your chest is just a few inches from the floor.
- Brace your core, and hold the pose for 30 seconds.
Many beginning yogis have the same problem: their bodies aren’t flexible enough to do yoga poses or maintain them. However, I believe that for your body to change, you must make a decision to change! Start the change with these basic yoga poses suitable for all levels!
Will you try these poses? Share us your experience in the comment sections below!