If you have decided to practice yoga and want to do it correctly, I'm happy to share my knowledge with you. Before we start with my personal best yoga poses for beginners I want you to know that this is not just a physical activity, so prepare to introduce your spirit to your body in a different way.
This world indeed is magical, inexhaustible, and challenging so to find yourself you need to indulge in it. Don’t be intimidated by this, even though you are a beginner this should go easy because the benefits you get from yoga will do wonders for your being.
One of the most important things here is that yoga knows no boundaries, so all that matters is your will and passion for it. If you are here, you're on the right path, so let's do some yoga poses for beginners step by step.
1. Downward facing dog (Adho Mukha Svanasana)
Performing this exercise may be problematic at first, but over time you will gain the confidence you need to fully enjoy it. By placing your hands and knees on the ground you will be in a position to start your workout. You want to keep your hands shoulder-width apart and your arms straight.
Take a deep inhale and as you exhale send your hips up and back. Push the floor away from you with your hands. Now, it's important to keep your belly in and your core tight. At the same time focus on your arms and keep them straight. You don't have to form an “A-line” in order to do it right, you can do it with your knees bent.
The whole point of a Downward facing dog is to really lengthen the spine. Make sure your breaths are long and clear. Stay in this pose at least for one minute. When you are done you can come back down on the ground and rest.
Performing this pose will improve your posture, eliminate back and neck pain. You’ll feel fresher and more fulfilled right after the first performance.
Definitely, one of the best yoga poses for beginners!
2. Upward facing dog (Urdhvamukhasvanasana)
For this pose lie down on your belly with legs extended straight back behind you and the tops of your feet should stay relaxed. Rest your palms on the ground in the chest area, keeping your elbows close to your body. On an inhale get ready to lift your upper body.
The arms must be straight, the torso elongated while the lower part of the body from the hips to the toes is still on the ground. Take care of proper breathing, feel every inhale, and exhale. In this pose, it's important that you don't twitch the body in the shoulder area and keep the belly in toward your spine.
Your chest, shoulders, abdomen, wrists, arms, and spine will thank you for doing this. Stay in this pose for 5-10 deep breaths.
Your lungs will be refreshed, the easiness of breathing provided by this exercise will improve your life and bring a good mood every day.
It's easy, you've done it before, and you didn't know it's yoga! One of the easiest yoga poses for beginners!
3. Plank pose (Phalakasana)
Now it's time for a pose that causes stomach cramps! But don't be afraid – once you master it you won't be able to leave it out of your routine. This yoga pose for beginners forces not only the abdominal but also the muscles of the whole body to work. The essence of Phalakasana is to “float” above the floor for a few minutes, relying only on the arms and legs.
At this point, a large number of muscles are activated. As a result, you will have a strong back, tight buttocks, sculpted legs, a flat stomach, and beautiful arms. This is a static pose so there is no movement, the most important thing is to hold the body properly.
Your hands must be shoulder-width apart, resting on the surface, the back of your body resting on your toes. Do not bend your knees or lower your hips, once you form a straight line try to stay in it as long as possible.
4. Boat pose (Navasana)
If you are doing this exercise for the first time you’ll have a really fun time. It may seem difficult at first, but when you feel the strength in your body performing just a few movements, you will fall in love with it. You will learn how to play with it! And trust me your stomach muscles can’t wait to play with this pose.
This exercise is great for the abs, and especially for the lower abdomen!
Through its performance, we stimulate our digestive organs and improve kidney function. In addition to the physical, there are also mental benefits: we learn patience, strengthen the will, and build inner peace. To get started sit on the floor with your legs bent at the knees.
Straighten your back and place your hands above your knees. Gently lift your legs off the floor until they are at a 45-degree angle to it. Hold this position for thirty seconds and slowly return to the starting position. This pose requires patience in performing so be persistent and you will feel all its benefits.
5. Chair pose (Utkasana)
After a few challenging positions, we move on to something easier but no less effective. Everyone simply adores this pose because it’s fun to do and very rewarding. A semi-sitting pose may seem funny to you, but its results are very serious! It will take you on a journey from relaxed shoulders to the strong muscles of your abdomen, and you will enjoy that.
First of all, take a deep breath in a standing position (Mountain position) and raise your arms above your head. Bend your legs at the knees, retract your pelvis and tighten your buttocks muscles, as when preparing to sit. Try not to block your eyes from looking at your toes.
The arms are shoulder-width apart and as far away from the ears as possible. Your gaze follows the hands. Open the chest and extend your spine as much as you can. Stay in this position for 5-10 breaths. When you leave this awesome yoga pose for beginners, inhale, and return to the starting position (Mountain).
6. Triangle pose (Utthita trikonasana)
This pose is perfect for those who spend a lot of time on the computer, but also for those who simply enjoy stretching their muscles. By doing this pose you will increase the flexibility of the spine, which will lead to a reduction in back pain.
The tension in your neck and shoulders will slowly disappear, and your digestive system will be grateful too. Take the position of spread legs by placing the right leg at an angle of 90 degrees, and the left at an angle of 45 degrees. Spread your arms so that they are parallel to the floor.
Now bend to the right keeping your spine straight and lower your right arm as far as it goes. It doesn’t matter if it’s on the floor, knee, or hip. It’s great wherever it is. By repeating this pose you'll achieve better stretching every time. Open your chest and breathe. Keep your neck level with your spine and stay in this position for 3-5 breaths.
7. Bridge pose (Setu bandha sarvagasana)
This is one you know for sure! Remember when we were kids and kept breaking our spine trying to do the bridge? You gotta admit it, seeing the world upside down is super fun!
Well, at least while you're a kid! Anyway, it turns out that yoga holds this position in a slightly more complicated name, but we'll keep the childhood tradition – it's the bridge pose
It allows you to feel every muscle on your body and even helps in cleansing the sinuses.
By doing this exercise you will increase the strength in your legs, get rid of headaches, and relax your chest.
To get into the Bridge pose you will first lie on your back, with your arms next to your body and palms facing down.
Bend your legs at the knees and bring your feet as close as possible to your buttocks at hip-width. When you have taken the position, start to lift your hips slightly, without moving your legs (they must remain hip-width apart). Put your hands on the floor and try to grab the heels to get into the full position. If you can't reach the heels, it doesn't matter, just lower them to the floor.
Stay in this position for 5-15 breaths.
8. Seated forward bend pose (Paschimothanasana)
This is the pose where some of you can track your progress in the best possible way!
Those who can't even reach their toes from the beginning, after a few months can lie completely on their thighs! By practicing this pose you'll get rid of stress and tension, you'll fall asleep easier and you will be more concentrated.
Your spine will be strengthened and stretched, your digestive organs will improve their work and you will even avoid annoying headaches.
To do this pose correctly you need to sit on the floor with your legs in front of you. Separate the sciatic bones and muscles to the side and pull the groin deep into the pelvis.
Inhale, and stretch the torso, back, neck and arms, and straight back, lie forward, bending from the hips. Don't rush to bend forward and don't pull by force in position. The point is not to rush your head to your knees, but to slowly lower yourself down, lengthening your torso. Reach for the stretch as far as you can and stay in that position for 1-3 minutes.
9. Tree pose (Vriksasana)
This is a position that literally builds everyone’s self-confidence in such a simple way because it brings you to the center of the universe. If you don't believe it, you’ll see for yourself after being in this position for a few moments.
By improving the experience of your body in space and time, you will feel incredible strength within yourself. All of the above comes from your sense of balance, which can give you some problems at the beginning, but by repeating this pose regularly, you will overcome these obstacles.
It builds strength in the ankles and calves, and tones the abdominal muscles.
To master this pose stand on one leg and raise the other by placing your foot on the inside of the other leg. Then raise your arms up and fold your palms. In the beginning, you can use the wall for balance by leaning on it with your hands or back. Hold it for up to one minute and repeat for the same amount of time on the opposite side.
10. Corpse pose (Shavasana)
If you have fallen off your feet by now, I’ll bring some good news! You’re in the right position, just stay that way and play dead. I’m not joking, welcome to Corpse pose!
This is our last one and as ridiculous as it sounds, this is a pose that brings us back to life at the very end!
It may seem like a break at the end of performing yoga exercises, but this is a pose that requires you to be fully awake and concentrated, and yet relaxed. Many people find it difficult to simply be still in one position so this exercise improves our concentration and creates a focus on our inner being.
It is even considered normal for the body to resist this deep relaxation so don't worry if you find it difficult, just keep practicing. While performing this pose, lie on your back, palms facing the ceiling, close your eyes, breathe with a normal breath, and try to eliminate tension from your body. Ideally, this pose lasts 10 to 20 minutes, but even a few minutes of performing this pose has a strong effect.
Congratulations, you did a great job! Be proud of yourself, you have mastered ten yoga poses for beginners in a very elegant way. No, I can’t see you but I know you did a great job because it's all about energy!
Keep in mind that no skill can be mastered overnight and everything requires effort and perseverance, so give yourself time to grow. Yoga is not something you'll do just because you need physical activity, the benefits of physical activity come as a result of spiritual wealth and growth through the practice of yoga.
I like to say that every problem in our life has a “yoga solution” because it learns you to listen and to trust yourself. Keep that in mind as you exercise so you can pass that energy whenever and wherever you want. This could take longer but yoga is not a short run, it's a marathon and you will most definitely come out as a winner.