Want to give yoga a try? Here are five yoga poses that provide a great foundation for your beginner yoga practice.
1. Mountain Pose (Tadasana)
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Why it’s suitable for beginners: Mountain pose is the foundation for all standing poses. Plant your feet on the mat. Focusing on stretching your back and opening your shoulders, it helps improve your posture while activating your feet and legs and connecting with the earth beneath you.
how do you do it: Stand on your mat with your feet hip-width apart. Stand tall with your back straight and arms at your sides, feeling your feet planted on the mat.
2. Downward Dog (Adho Mukha Svanasana)
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Why is it good for beginners?: This pose strengthens and stretches multiple muscles. Strengthens your arms, relieves tension in your neck and lower back, and stretches and lengthens your hamstrings and calves. It’s important to learn how to properly do downward dog, as you’ll see this pose in most yoga classes.
how do you do it: Start on your hands and knees with your hands shoulder-width apart, fingers spread apart, and toes tucked underneath. Press your hands into the mat and inhale as you lift your hips into the air, straightening your arms as you stretch your sit bones up and back toward the ceiling, pushing your shoulders off the floor and sinking your heels toward the ground.
3. Child’s pose (balasana)
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Why is it good for beginners?: Child’s Pose is a great resting pose for all levels. It’s a great position to rest, breathe, and feel grounded to the floor. It’s also a great way to release your lower back and hips and reduce anxiety.
how do you do it: Sit on your shins and place your hips over your feet. Bend forward, round your hips, and extend your arms out in front of you, placing them on the ground. Release your head and place it on the ground, blanket, or pillow and breathe slowly as you stretch deeper.
4. Corpse Pose (Savasana)
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Why is it good for beginners?: In Corpse Pose, you lie on your back in a still position. For many people, it is one of the most difficult poses. Some people have a hard time staying still and relaxing, and that’s one of the most important things you can do with yoga.
how do you do it: Lie on the floor with your arms straight by your sides, palms facing up, and eyes closed. Spread your feet about hip-width apart, lengthen your spine from your neck to your tailbone, and lower your head and body into the ground as you move your feet away from your body. Soften your facial muscles, relax your jaw and tongue, and close your eyes or soften your gaze. Inhale and exhale as you melt into the ground. relax. Let the earth keep you there.
5. Cobra (Bhujangasana)
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Why is it good for beginners?: This pose stretches the shoulders, abdomen, and chest while improving spinal mobility and strength. It can be very refreshing. This is also a precursor to more advanced poses, such as backbends and bow poses. This is a great pose to reverse the forward rounded shoulder posture.
how do you do it: Start with your stomach. Place your palms on the floor. Push your hands up and roll your shoulder blades down and back, stretching your neck and reaching your back. Push your chest out, shift your weight onto the tops of your feet, and look up.
