Yoga is a wonderful way to promote flexibility, strength, balance, and overall health. It has become increasingly popular over the years and can easily be incorporated into one’s lifestyle, whether they are looking to maintain general fitness or to advance their practice. For those just starting out, there are plenty of beginner friendly yoga poses to choose from. Below we have listed some of the most popular poses for those seeking an introduction to this versatile practice. This list will help you get familiar with the names and properly execute each pose, making the most out of your workout.
The Mountain Pose, known as Tadasana in Sanskrit, is the cornerstone of traditional yoga. This pose helps with posture, balance, and concentration and is a foundation for most other poses. Stand tall with feet together, arms by your side and shoulders relaxed. Take a few moments to be mindful while visualizing yourself like a mountain – strong and steady.
The Tree Pose, or Vrksasana in Sanskrit, is an excellent pose for beginners as long as balance is acquired. Stand tall with feet together, lifting up your left foot and place it against the inner thigh of your right leg. Reach your arms up, shoulder width apart, and take a few breaths in this steady yet calming pose.
Downward Facing Dog
The Downward-Facing Dog, known as Adho Mukha Shvanasana in Sanskrit, is one of the most widely recognized poses. This poses lengthens the spine, strengthens the chest and arms, and stretches the lower back, hamstrings, and calves. To enter this pose begin on a tabletop position, with your hands slightly in front of your shoulders, tucking your toes and lift your hips up and back. To make the pose more accessible, angling your knees can be helpful if you struggle with hamstring flexibility.
The Cobra Pose, or Bhujangasana in Sanskrit, is a great way to move the spine in a comfortable manner while keeping the chest open. This pose helps to strengthen back muscles, relaxes the body, and increases flexibility of the spine. To enter this pose begin on your stomach with legs spread and feet together, placing your palms on the mat next to your chest. Inhale and lift your head and front of your chest off the ground, making sure to keep your lower body on the mat.
Warrior Pose II
The Warrior Pose II, or Virabhadrasana II in Sanskrit, is a great pose for toning and strengthening the body, as well as building stamina and stability. Begin standing at the top of your mat, with feet together and hands on your hips. Step your left foot back about three and a half feet, making sure to keep the back heel pointing towards the back of the mat. Bend your right knee to a ninety degree angle and exhale, reaching your arms up over your head. Push your chest forward, while keeping your tailbone tucked and shoulders down.
The Triangle Pose, or Trikonasana in Sanskrit, is an excellent pose to increase flexibility and mobility, while improving posture. Begin by standing at the top of your mat, separating your feet into a wide stance. Turn your right foot so the toes are facing towards the side of the mat and flip your left foot in slightly, angling it at a forty-five degree angle. Reach your left arm over your head and place it on the outside of your right leg, keeping your feet firmly grounded. Bend your right arm and reach it towards your back, bending the torso towards the outside of your right leg.
The Child’s Pose, or Balasana in Sanskrit, is probably one of the most relaxing and comfortable poses. This is a resting pose which is perfect for beginners who need to take a pause between poses. Begin by sitting on your heels, then slowly lower your upper body towards your thighs until your forehead touches the mat. Stretch your arms out in front of you, shoulders pressing back slightly, feeling the pose