Yoga is a great form of exercise that can be used to maintain health and reduce stress – and it’s suitable for all levels of fitness too! So if you’re a beginner looking to get started with yoga, we’ve compiled some easy poses to help you get the most out of your practice.
One of the most basic – and yet effective – yoga poses for beginners is the Cobra. Start by laying on your stomach, hands underneath your shoulders, and feet together. Lift your chest up and keep your legs and feet firmly rooted on the floor. This pose should be held for around 15 seconds. Not only does this pose help build strength in the back muscles, but it also improves flexibility. Another variant of this pose is the Upward Facing Dog.
Downward Facing Dog
The Downward Facing Dog is another favorite, as it helps build strength throughout the entire body. Start in a tabletop position – your hands and knees close together. Lift your hips into the air, and straighten your arms and legs. Try to align your neck and spine and draw your belly button towards your spine. This pose is great for building stability, strength and flexibility in the entire body.
The Warrior II pose is another great way to build strength in the arms, legs, and back. Start by taking a wide stance and a slight bend in the right knee. Make sure that the right foot is pointing outward at a 45-degree angle and your left foot is pointing straight ahead. Raise your arms should be brought up to shoulder-level, arms parallel and palms facing down. This pose is great for improving balance and flexibility.
The Child’s Pose is a great pose for relaxation and releasing tension from the body. Begin in a kneeling position with your big toes touching, knees wide and shoulder-width apart. Take a deep breath in, and then exhale as you lower your chest to your knees and reach your arms out in front. Hold this pose for several breaths and focus on releasing tight muscles and tension in the body.
The Mountain Pose is a great pose for strengthening the legs and improving posture. Stand tall with your feet together, and your arms hanging at your sides. Push your heels into the ground and focus on lifting the lower belly up and into the spine. This pose should be held for 15 to 20 seconds and is great for lengthening the spine.
The Tree Pose is a great way to build balance and stability. Start by standing tall in a mountain pose, then lift one foot and bring it to the inside of your opposite leg. Place the sole of the lifted foot on the inside of the thigh. Push your feet firmly into the ground and reach your hands up to the sky. Hold for 15 to 20 seconds and then switch sides.
The Triangle Pose is another great pose for improving your balance and breathing. Start with a wide stance and with your feet facing forward. Lift your arms until they are parallel to the ground, and reach out to the side with your arms. Bend from the waist and lower your body until your fingers are touching the floor. Hold the pose for a few seconds, and then return to standing.
The Bridge Pose is an intermediate level pose that is great for building strength in the spine and groin area. Start by lying on your back with your arms at your side and your feet flat on the floor. Bend your knees and lift your hips up into the air, then clasp your hands together underneath you. Hold the pose for 15 to 20 seconds and then slowly release.
The Seated Twist is great for stretching the hips and spine. Start by sitting with your feet together, your spine erect and your hands on your knees. Take a deep breath in and then twist your body to the right, keeping your spine erect and your hands together. Hold for a few