For generations, yoga is the secret to overall health. A robust, consistent practice can enhance your flexibility, strength, cooperation, and even your mental welfare. While all of these advantages are good, it can be a bit complicated to know how to finally initiate your practice, especially in these trying times (Covid-19); going outside to a studio is considered a risk.
Some images of yoga on social media are understandably intimidating with all those back-bending poses flaunted. Some of the well-known yoga practitioners are applauded for doing acrobatic positions and pro-level postures that are really beneficial. And because of that, a misconception arises; people assume that yoga is only for those who are super flexible or have been exposed in the athletic space immensely.
With step-by-step instruction and careful execution of the poses, it can build a strong foundation for a yoga practice that sparks the therapeutic benefits of mind, body, and spirit. There are no fixed routines that will work for everyone.
That said, in this guide, I’ll show you some beginners yoga poses you’re likely to encounter in a yoga class. Plus, we will discover some valuable points to help you keep safe during a yoga practice, with consistent breathing, the right sensation level to avoid physical discomfort, and ultimately to release stress. As you continue, you will uncover your body’s strength and spark courage and contentment in the heart. Let’s go!
Top 9 Beginners Yoga Poses
Yoga is not as difficult as you imagined to be. If you just got out of bed this morning and stretched out your arms up over your head, you already cracked a yoga pose. Yoga encourages you to become mindful of stretching so that you’ll focus on your alignment and how these sensations feel in your body.
While many basic yoga poses feel quite familiar, that’s because our bodies can naturally adapt to them. Mindfully and with the awareness of breathing, you can execute a routine like the one below that is adaptive to your body’s ability. This yoga beginner routine poses, the standing, back-bending, and standing are restorative yet straightforward to help stretch, reinforce, and strengthen your major muscle points.
The Standing Poses
Standing poses promotes strengthening the lower body while building a robust and great foundation for a safe yoga practice. As you make power in standing poses, you may also observe an increased feeling of personal capacity and self-reliance.
1. Vrikshasana (Tree Pose)
This pose offers you a better grounding; it strengthens your balance and reinforces your legs and back. It emulates the firm-standing tree.
Put your right foot the exact level to your left thigh. Your foot should and positioned firmly. Keep your left leg extended and find your balance.
While inhaling, place your arms above your head and bring your hands together. Make sure that your spine is straight and give yourself a few deep breaths. Efficiently exhale, put your hands down, and release your right foot. Repeat this position with the other leg.
2. Virabhadrasana (Warrior I)
As one of the primary or beginner standing poses, Warrior I reinforces the feet and quadriceps while also increasing the torso’s extension and buffing the arms. In this pose, you will feel more connected to your personal goal or purpose.
3. Tadasana (Mountain Pose)
This pose shows you how to stand with a superb steadiness and unwavering like a mountain. The term ‘Tada’ means a mountain.
It involves the main groups of muscles and increases focus and concentration. It is the initiation position for all of the other asanas.
Stand with your heels faintly apart and place your arms beside the torso. Softly lift and spread your toes simultaneously the balls of your feet, next set them gently down on the floor.
Distribute your body weight evenly on your feet. Raise your ankles and steady your thigh muscles while moving them inwards. While inhaling, stretch your torso.
While exhaling, release your shoulder blades against your head. Expand your collarbone and lengthen your neck.
Your ears, shoulder, hips, and ankles need to be in-line. You can control your positioning by standing against a wall.
The Back-Bending Poses
The back-bending poses can teach how to rebuild the spine’s flexion by adding a more fantastic movement range. With regular practice, these poses will help improve your strength, flexibility, mobility, and vitality.
4. Setu Bandha Sarvangasana (Bridge Pose)
While this bridge pose is suitable for most beginners, it’s a famous preparatory pose to a deeper backbend like wheel pose. Also, it’s a minor inversion because your heart is placed over your head during the pose. As a result, you’ll get the advantage of inversion together with the pose’s other benefits.
Other advantages include expanding the chest and shoulders and extending the spine. If yoga blocks are employed for a supported execution, this pose can also be performed as a restorative pose under a restorative style yoga class. This pose is a warning sign if you have a neck injury.
Some yogis consider that bridge pose is fitting for powering up the libido, as your pelvic muscles are compressed during the execution.
5. Bhujangasana (Cobra Pose)
This pose can help enhance your lower back muscles while reinforcing the spine, triceps, and chest to encourage the inhalations. Plus, it makes the spine flexible than ever.
Lie on your core with feet together and toes facing the floor. Put your hands downwards under your shoulders on the mat, raise your waist, and lift your head as you inhale. Draw your torso back with the use of your hands, keep your elbows extended and ensure that you put equal pressure on both hands.
Move your head back and check if your shoulders are away from your ears. Then exhale while going back to the ground.
6. Salabhasana (Locust Pose)
As improving the complete back body is essential, including the torso, legs, and arms, locust pose reconnects the body and builds a tranquil, alert mind. This pose encourages us to unending possibilities, opportunities, and self-discovery.
7. Paschimottanasana (Seated Forward Bend Pose)
This pose increases the improvement of flexibility in the hamstrings and hips and extends the spine. Do the sit up stance with your back straight and feet pointing outwards. Inhale and lift your hands above your head and extend.
While exhaling, bring your hands down and allow them to reach your legs. Put your hands wherever they touch, hold your feet if you can, but if you can’t, then don’t force yourself. Inhale and lengthen your spine. While exhaling, keep your navel near to your knees.
The Resting Poses
Even though this may sound illogical, resting poses are the most challenging poses performed inside a yoga class for beginners and all the yogi nation. While many yoga poses are vigorous or active, these resting poses are even more complicated in putting your body at peace and simultaneously reconnecting with the mind.
8. Corpse Pose (Shavasana)
Releasing stress is one of the prime reasons people begin venturing the world of yoga, and corpse pose is the right yoga pose to teach if you want to relax. As the name sounds a little scary, the pose’s objective is to release everything you can.
While it might appear like a regular naptime, it is essential not to fall asleep in this state. Being able to relax in Shavasana will enable you to more efficiently and instantly relax from the other yoga poses, allowing you to alleviate stress and tension inside your body.
Some yogis also believe that Shavasana is a perfect outlet for introducing meditation in a beginner’s class as meditation can sometimes inaccessible enough to beginners, mainly if they are not accustomed to seating for extended periods and feel physical discomfort when doing so. Instead, laying down solves this problem as it permits a full release of the body.
On the flip side, for people who suffer back hurt when lying down, you can use yoga gear like a yoga bolster below your knees for an added supported position. If you have back problems, place your feet as expanded as wide as the yoga mat, knees close for an added resting feeling.
Remember that this pose is all about relaxation, and you shouldn’t sense any tension happening. When you’re in this pose, carry a soft focus to your breath. If you observe that your thoughts are wandering too much, try your best not to get overwhelmed.
9. Child’s Pose (Balasana)
This relaxing pose helps to release and surrender. Balasana reconstructs the energy of the physical, mental, and emotional aspects. Insert this post between complicated poses with closed eyes while listening to the sound of your breathing.
Bend your knees and lie on your heels. Hold your hips on your heels. Bring down your head on the mat and place your hands forward. Push your thighs against your chest and breathe gently.
Balasana extends your lower back, hips, thighs, knees, and ankles to release your spine, shoulders, and neck. Allowing your forehead to be supported on your mat– it could be a block or a blanket– offers an instant relaxation or calming effect on the brain.
Start your yoga experience with these nine beginners yoga poses today with proper execution and remember not to force and overdo things. Enjoy the health benefits it brings that are all beneficial to your well-being. Namaste.