Yoga Poses Printable Pdf

Yoga is one of the best ways to become healthier and more flexible, so if you’re just getting started, it’s time to start learning some basic poses. If you’re a beginner, mastering the right poses can be tough. That is why we have come up with 20 perfect yoga poses that are easy to learn, and they are all terrific for both flexibility and balance. Below are the 20 Yoga Poses for Complete Beginners with a detailed description of each.

1. Mountain Pose

Mountain Pose

Mountain pose is the most basic pose that helps strengthen the core, improve posture, and increases circulation. To begin, stand up with your feet parallel to each other, and keep your arms at the sides. Push your feet firmly against the ground and lift the crown of your head. Make sure your abdominal muscles are pulled in, and your shoulder blades are slightly pulled down your back. Stay in this pose for about 30 seconds, and take deep breaths.

2. Chair Pose

Chair pose is great for targeting the thighs, glutes and core. To do this pose, stand up straight with your feet hip-width apart. Now bring your arms straight up above your head, with your palms facing each other. Bend your knees, lower your body and squat down as if you’re sitting in an invisible chair. Make sure your knees stay behind your toes and the back is straight. Hold the pose for 30 seconds and release.

3. Tree Pose

Tree Pose

If you’re looking to increase your balance and build a stronger core, this pose is perfect. Start by standing straight with your feet hip-width apart. Now raise one foot and place the sole of that foot on your inner calf or thigh (depending on your flexibility). Keep your eyes on the same spot and hold your hands up in prayer mudra. Balance your weight on both legs and stay in this position for 20-30 seconds before you switch legs.

4. Child’s Pose

Child’s Pose

Child’s pose is the ultimate way to relax and let go of all your stress and tension. This pose is easy, because all you have to do is sit on your knees and feet, and slowly bend your torso forward, until your forehead touches the ground. Now place your arms in front of you and stay there for 30 seconds while you relax and slowly breathe in and out. You can put a pillow or an extra cushion in front of you, to make it more comfortable.

5. Cobra Pose

Cobra Pose

Cobra pose is a great way to strengthen your spine and increase flexibility. Get on the ground, with your chest facing down. Place your hands near your chest, and press your hands against the floor, while you raise your head and chest up. Hold the pose for 30 seconds and gaze straight ahead. Make sure your belly stays pressed against the floor and your legs stay together.

6. Downward-Facing Dog Pose

Downward-Facing Dog Pose

Downward-Facing Dog is perfect for stretching the spine and shoulders. Start on your hands and knees, and make sure your wrists are in line with your shoulders. Now walk your feet out behind you, while pushing your
20 Yoga Poses for Complete Beginners (+ Free Printable) - Yoga Rove