With more than 300 positions in asana, a beginner is bound to feel overwhelmed.
If you’re new to yoga, you might want to start with basic poses.
This will help you with more complicated poses in the future. Let’s have a quick look through some of the most basic and easiest yoga poses that every beginner should be able to do.
The Mountain pose forms the basis of all standing poses. It teaches you to ground into your feet and lets you feel the earth beneath your feet. It looks like simple standing, but there is a lot that goes on while you’re standing in this posture.
How to Do It: Stand with your feet together and press down on all your toes as you start to spread them. Lift your kneecaps slowly and lift yourself up through inner thighs. As you lift your chest up, draw in your abdominals and press the shoulder tops down. Open your chest, but face your palms towards your body. Raise your head slowly up and breathe in deeply. Hold for about 5 to 8 breaths.
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Downward Facing Dog
This yoga pose is quite simple to achieve and is a part of most yoga practices. It strengthens the body.
How to Do It: Come down on the floor on all fours such that your wrists are under your shoulders, and your knees are under your hips. Tuck under the toes and lift up your hips and draw them towards the heels. Keep your knees in a slightly bent position. Move your hands forward to achieve more length. Press on your palms firmly and rotate your elbows such that they’re facing each other. Hollow your abdominals out and keep your legs engaged in moving the torso back towards your things. Hold for at least 5 to 8 breaths and then drop back on your knees and hands to rest.
Triangle is a standing position that involves stretching of the sides of your waist, strengthen your legs, open up lungs, and tone the body.
How to Do It: Stand with your feet at least a length of one foot apart. Stretch your arms to the sides at your shoulder’s height. Turn your right foot outwards by 90 degrees and the toes of your left foot by 45 degrees. Engage your abdominals and quadriceps while you hinge slightly over the right leg. Your right hand should be on your ankle, knee, or shin. Your left arm should be raised towards the ceiling. Turn your gaze to the top of your left hand. Hold it in place for 5 to 8 breaths. Stand back up and repeat the same pose with the opposite side.
The tree is a great yoga pose for beginners that teaches them to balance, gain clarity and focus, learn to breathe in a standing position and keep the body balanced on a single foot.
How to Do It: Stand straight with your feet drawn together. Place the right foot on the inner, upper side of the left thigh. Press your hands together as if you’re praying and hold your gaze steady. Hold the position and take 8 to 10 breaths. Once you complete it, switch to the other side with the left foot on the right thigh. Do not lean on the side of the standing leg and keep your shoulders relaxed throughout.
Seated Forward Bend
Seated forward bend in a very important yoga pose that all beginners should learn. It helps you start to open the body and learn to breathe during uncomfortable positions. In case you feel a sharp pain, you need to stop immediately. However, in case of tension when your body is folded, you may continue.
How to Do It: Settle down on the floor with your legs together. Keep your feet flexed firmly. Place your hands by your hips. Lift your chest up and hinge forward from your waist slowly. Keep your lower abdominals engaged. Once you reach your maximum bending, stop and breathe 8 to 10 times. Your shoulders, neck, and head should all be released.
If you learn the above-mentioned easy yoga poses, moving ahead with more challenging positions will feel easier. These are some of the basic yoga poses that you should start with. You can’t achieve tough yoga poses right away. It will take some time for your body to get used to the stretching and flexing. Be patient, and stay put. You’ll get there soon!