Practicing yoga is a great way to stay in shape and build strength. It’s also a great way to reduce stress and relax. Even if you feel like you have no experience in yoga, there are plenty of poses you can do as a beginner. With regular practice and a good teacher, these poses are the perfect introduction to the many health benefits of yoga.
Mountain pose, or Tadasana, is usually the first pose in any yoga session. It’s a great way to become aware of how your body feels and to ground you. Stand with your feet together with your toes and heels touching, and then feel your feet connecting to the floor. Relax your arms by your side and hold your chin parallel to the floor.
Chair pose, also known as Utkatasana, is a great pose for building strength. Start by standing with your feet hip-width apart. Then, imagine you are about to sit in a chair and bend your knees, lowering your hips and resting your arms parallel to the floor. Keep your spine straight and strong, but avoid arching your back. Keep your elbows bent, pressing your palms together in front of your heart.
Downward-Facing Dog Pose
Downward-facing dog, or adho mukha svanasana, is a classic yoga pose. From a standing position, bend your knees until your palms are on the floor and your torso is in line with your legs. Make sure your shoulders and hips stay at the same elevation and press your hips up until your torso forms an inverted V. Spread your fingers wide, press down through your palms, and press your heels towards the floor.
Seated Forward Bend
The seated forward bend, or Paschimottanasana, is great for stretching and calming the mind. Start by sitting on the floor in a comfortable position with your legs extended in front of you. Then, press your thighs down and inhale slowly as you reach your arms over your head. On your exhale, slowly reach forward and lower your torso toward your legs while keeping your spine long. Wrap your fingers around your feet or use a yoga strap around your feet or ankles.
Cobra pose, or Bhujangasana, is a great yoga pose to strengthen your back. Begin by lying on your stomach with your toes pointed and feet hip-width apart. Then, place your palms flat on the floor beneath your shoulders and gently press down, lifting your chest off the floor. Relax your neck and keep your gaze focused on the horizon. Let your hips stay rested on the floor and take deep breaths.
Child’s pose, or Balasana, is a restorative pose that helps relax your body. From a tabletop position, sit back on your heels with your toes touching then lower your chest to the floor. Rest your forehead on the ground and stretch your arms in front of you. Child