Basic Yoga Poses Beginners

Yoga is becoming more and more popular among people of all ages. Whether you are new to yoga or have been practicing for years, these 11 yoga poses will make your next yoga session an enjoyable one. This list of basic postures is the perfect way for beginners to start their yoga journey.

Mountain Pose

The mountain pose or Tadasana is the basis of all standing postures. It encourages proper alignment, strengthens the legs, and helps to reduce flat feet. To do this pose, stand with your feet together, big toes touching and your arms at your sides with your palms facing out. Reach up through the crown of your head and draw your shoulder blades down your back. Take a few full breaths in this pose.

The Mountain Pose

Downward-Facing Dog

Downward-Facing Dog or Adho Mukha Svanasana is a great yoga pose to help strengthen the legs and open up the shoulders. Starting on hands and knees, place your hands slightly in front of your shoulders. Spread your fingers wide and press firmly through your palms. Pull your chest towards your legs as you press your hips back. Straighten your legs and press your heels towards the ground. Hold for 5 breaths and repeat.

Standing Forward Fold

Standing forward fold or Uttanasana calms the brain and helps relieve stress and mild depression. To do this pose, start in a standing position with your feet hip distance apart. Reach your arms up and then hinge at your hips in a forward fold. Bend your knees slightly, allowing your head and arms to hang. Take a few breaths in this pose and then slowly rise back up.

Cat/Cow Pose

Cat/Cow Pose or Marjaryasana and Bitilasana is a great way to move and stretch the spine, while also loosening up your hips and buttocks. Start on your hands and knees with your wrists beneath your shoulders and your knees beneath your hips. Inhale and arch your back, allowing your belly to dip down. At the same time, lift your chest and chin. Exhale and tuck in your chin, rounding your back. Repeat several times.

Tree Pose

Tree Pose of Vrksasana is a great way to strengthen the legs and improve your balance. To perform this pose, start in a standing position with your feet together. Shift your weight onto your left foot, bending your right knee and then placing the sole of your right foot on your inner left thigh. Hold for several breaths and then switch sides.

Warrior 1 Pose

Warrior 1 or Virabhadrasana is a great pose to help build strength and increase physical endurance. To practice this pose, start in a standing position. Step your left foot back and bend your right knee so your thigh is parallel to the ground. Reach up through your arms and press your palms together. Draw your tailbone and hips down and press strongly through your feet. Hold for 5 breaths and then switch sides.

Bridge Pose

Bridge Pose or Setu Bandha Sarvangasana is a great posture to help reduce stress. To do this pose, start by lying flat on your back with your knees bent and your arms at your sides. Press your arms into the floor and press your feet firmly into the ground. Lift your hips off the ground and lift your chest towards your chin. Hold this pose for at least 5 breaths and then slowly lower down.

Cobra Pose

Cobra Pose or Bhujangasana is a wonderful postures to help strengthen the back and open up the chest. To do this posture, start by lying face down on the floor. Place your palms flat on the ground next to your chest and press your legs
11 Yoga Poses for Beginners #FitnessFriday - Mommy's Block Party