For beginners, some good yoga poses to start with include:
- Mountain Pose (Tadasana)
- Downward-Facing Dog (Adho Mukha Svanasana)
- Child’s Pose (Balasana)
- Cobra Pose (Bhujangasana)
- Cat-Cow Stretch (Marjaryasana-Bitilasana)
- Warrior I (Virabhadrasana I)
- Tree Pose (Vrikshasana)
- Seated Forward Bend (Paschimottanasana)
It is important to always listen to your body and not push yourself too hard, and to always consult with a doctor before starting any new exercise regimen.
Mountain pose
Mountain Pose, or Tadasana in Sanskrit, is a fundamental standing pose in yoga. It is considered the starting point for many other yoga poses and is often used as a reference for proper alignment in other poses.
To practice Mountain Pose:
- Stand with your feet together, and your arms by your sides
- Engage your thigh muscles and lift your knee caps
- Tilt your tailbone down, and lift your chest up
- Bring your shoulders back, and relax them down
- Reach the crown of your head towards the ceiling, and lengthen through your spine
- Keep your gaze forward, and breathe deeply and steadily.
Mountain Pose strengthens the legs and the core, improves posture, and promotes balance and stability. It can also help to calm the mind and reduce stress.
It’s important to note, that even though Tadasana looks like a simple standing pose, it’s not easy to maintain good alignment throughout the entire body, and it takes time and practice to master.
Dowmward-Facing Dog
Downward-Facing Dog, or Adho Mukha Svanasana in Sanskrit, is a common yoga pose that is often used as a transition between other poses. It is a yoga asana (posture) that resembles an inverted V shape.
To practice Downward-Facing Dog:
- Start on your hands and knees, with your wrists under your shoulders and your knees under your hips
- Tuck your toes and lift your hips up and back, straightening your arms and legs
- Press your hands and feet firmly into the ground and lengthen through your spine
- Relax your head and neck and breathe deeply
Downward-Facing Dog is an inverted pose that can be beneficial for stretching and strengthening the entire body, including the legs, arms, and spine. It also helps to improve digestion and reduce stress and anxiety.
It’s important to note that for beginners, this asana might be challenging to hold for a long time or might cause discomfort on the wrists, in that case it’s recommended to start with the modified version called “Downward Dog with bent knees” which allows the body to adjust to the pose slowly. Also, it’s always recommended to check with a doctor before starting any new exercise regimen, especially if you have any wrist or shoulder issues.
Child Pose
Child’s Pose, or Balasana in Sanskrit, is a restorative yoga pose that is often used as a counterpose to other, more active poses. It is a gentle, soothing pose that can be used to reduce stress and tension in the body.
To practice Child’s Pose:
- Start on your hands and knees, with your wrists under your shoulders and your knees under your hips
- Sit back on your heels and stretch your arms out in front of you
- Rest your forehead on the ground and relax your entire body
- Focus on your breath and let go of any tension in your body.
Child’s Pose is a great pose for stretching the back, hips, and thighs. It also helps to calm the mind and reduce stress and anxiety. It’s also a great pose for people dealing with lower back pain, as it can help to release the tension in the lower back.
It’s important to note that for beginners, this asana might be challenging to hold for a long time or might cause discomfort on the knees, in that case it’s recommended to use folded blankets or towels under the knees to cushion them. Also, it’s always recommended to check with a doctor before starting any new exercise regimen, especially if you have any knee or lower back issues.
Cobra Pose
Cobra Pose, or Bhujangasana in Sanskrit, is a yoga pose that resembles the raised hood of a cobra snake. It is a strengthening and energizing backbend that can help to open the chest and improve flexibility in the spine.
To practice Cobra Pose:
- Start by lying on your stomach with your hands beside your chest
- Place your hands on the floor next to your chest with your elbows close to your body
- Inhale and press your hands into the floor and lift your chest off the floor, while keeping your elbows close to your body
- Hold the pose and focus on your breath
- To release, exhale and lower your chest back to the floor
Cobra Pose can help to strengthen the muscles in the back, shoulders, and arms. It also helps to improve flexibility in the spine and can be therapeutic for people with back pain. It also helps to energize the body and improve digestion.
It’s important to note that for beginners, this asana might be challenging to hold for a long time or might cause discomfort on the lower back, in that case it’s recommended to start with the modified version called “Sphinx Pose” which allows the body to adjust to the pose slowly. Also, it’s always recommended to check with a doctor before starting any new exercise regimen, especially if you have any lower back or neck issues.
Cat-Cow Pose
Cat-Cow Stretch, or Marjaryasana-Bitilasana in Sanskrit, is a yoga pose that is often used as a warm-up exercise before beginning a yoga flow. It is a gentle and dynamic movement that helps to warm up the spine and can help to reduce stiffness in the back and neck.
To practice Cat-Cow Stretch:
- Start on your hands and knees, with your wrists under your shoulders and your knees under your hips
- As you inhale, drop your belly towards the ground and lift your head and tailbone towards the ceiling, creating an arch in your back (Cow Pose)
- As you exhale, tuck your chin towards your chest, round your back and push your sit bones towards your heels (Cat Pose)
- Alternate between the two poses, moving with your breath and allowing your spine to move through its full range of motion.
Cat-Cow Stretch can help to stretch and mobilize the spine, and can also help to relieve tension in the back and neck. It also helps to improve flexibility in the spine, and opens the chest and lungs.
It’s important to note that for beginners, it’s recommended to start with a slow and controlled movement, as the pose requires a good control of the core and the breath. Also, it’s always recommended to check with a doctor before starting any new exercise regimen, especially if you have any back or neck issues.
Warrior I pose
Warrior I, or Virabhadrasana I in Sanskrit, is a yoga pose that resembles a warrior standing in a powerful stance. It is a standing yoga pose that strengthens the legs, opens the chest, and improves balance and stability.
To practice Warrior I:
- Start by standing at the top of your mat
- Take a big step back with one foot, and turn the back foot out at a 90-degree angle
- Bend your front knee, making sure your knee is directly above your ankle
- Lift your arms overhead, and gaze forward
- Hold the pose and breathe deeply
Warrior I is a great pose for strengthening the legs, specifically the quadriceps, hamstrings, and glutes. It also helps to open the chest and shoulders, and can help to improve balance and stability. This pose is also helpful to increase focus, and can be energizing.
It’s important to note that for beginners, this asana might be challenging to hold for a long time or might cause discomfort on the knee, in that case it’s recommended to start with a modified version that allows the body to adjust to the pose slowly, also it’s important to make sure that the knee is aligned with the ankle and not going over it. Also, it’s always recommended to check with a doctor before starting any new exercise regimen, especially if you have any knee or ankle issues.
Tree Pose
Tree Pose, or Vrikshasana in Sanskrit, is a yoga pose that resembles the steady and grounded stance of a tree. It is a standing yoga pose that improves balance, strengthens the legs and core, and stretches the chest, shoulders, and thighs.
To practice Tree Pose:
- Start by standing at the top of your mat
- Shift your weight onto one foot and place the sole of the opposite foot on the inside of the standing leg, near the ankle or thigh
- Bring your hands together in front of your chest and focus on a point in front of you to help with balance
- Hold the pose and breathe deeply
Tree Pose is a great pose for improving balance and stability, as well as building strength in the legs, core, and feet. It also helps to open the chest, shoulders and hips, and can be calming for the mind.
It’s important to note that for beginners, this asana might be challenging to hold for a long time or might cause discomfort on the standing leg or lower back, in that case it’s recommended to start with a modified version that allows the body to adjust to the pose slowly, also it’s important to make sure that the standing knee is not locked and the pelvis is in a neutral position. Also, it’s always recommended to check with a doctor before starting any new exercise regimen, especially if you have any lower back or knee issues.
Seated Forward Bend Pose
Seated Forward Bend, or Paschimottanasana in Sanskrit, is a yoga pose that stretches the hamstrings, lower back, and spine. It is a seated yoga pose that can help to calm the mind and reduce stress.
To practice Seated Forward Bend:
- Start by sitting on the mat with your legs straight out in front of you
- Reach forward and try to grasp your toes, or if you can’t reach that far, hold on to your shins or knees
- Keep your back straight and use your breath to deepen the stretch
- Hold the pose and breathe deeply
Seated Forward Bend is a great pose for stretching the hamstrings, lower back, and spine. It also helps to calm the mind, reduce stress and anxiety, and improve digestion. This pose can be challenging for beginners, especially if they have tight hamstrings, in that case it’s recommended to start with a modified version that allows the body to adjust to the pose slowly, for example by keeping the knees bent or using a strap or towel around the feet.
Also, it’s always recommended to check with a doctor before starting any new exercise regimen, especially if you have any lower back or knee issues.