5 Yoga Poses Recommended for Beginners
Our lives our getting stressful and busy day-by-day, and more people are reaching out to yoga as a tool to cope with the stress as well as improving their whole well-being. It's no secret that practicing yoga can help dealing with daily problems and internal difficulties, and most importantly to the health of the body.
As much as we want to incorporate yoga into daily lives for many of us are struggling to take the first step. We found out that one of the reasons is that many have difficulty start to practice yoga is to identify the poses to start with. There are variety of different yoga poses, so as a beginner, it is easy to get lost and not know where to start. We listed 5 yoga poses most suitable poses for beginners. Although these are not the only beginner friendly poses this is a good start. Once you start practicing with these you can later expend your routine to other poses. These five poses will make you feel energized, strong and will improve your mood at the same time. Try practice at least 3-4 days a week.
Important - If you are unable to do all 5 poses, do not worry. You can even start with one or two poses. Try to continue practice. Also do not put too much stress into your body to achieve the perfect pose. Each of our bodies made different and the level of flexibility is different, especially when you are a begginer. Do as much as you can. Keep in mind to breathe and enjoy your poses.
1. King Cobra Pose (Bhujangasana)
Backbend poses are an integral part of yoga practice, especially in Vinyasa Yoga. Cobra pose is a great way for beginners to start with backbends. Starting with the Cobra Pose will set the foundation for deeper backbends. Cobra pose works parts of your body such as legs, pelvis, and belly which will help with advance back bend yoga poses. It's an awesome pose for building up back strength without putting a lot of strain on your low back, as you can control the bend. The Cobra Pose stretches the abdominal muscles, arms and shoulders, increases the flexibility of the spine, and helps relieve back pain.
How to do?
- Lie on your stomach, place your palms under your shoulders, elbows close to your body and stretch your legs. Inhale and lift your upper body so that your pelvis is against the floor.
- Connect the shoulder blades and push the sternum forward, stretching the back.
- Hold the pose for a couple of even breaths.
- With the exhalation, get back on the floor and rest.
Note - Those with severe back and neck problems should clearly avoid this yoga pose.
2. Extended Triangle Pose (Trikonasana)
Trikonasana or the Extended Triangle Pose is a great beginner’s exercise helps in stretching your muscles, limbs and arms. It promotes body awareness of the actions and interconnections between legs, hips and spine. The Triangle Pose provides support and stability in the form of a triangle. Although the body is not in a symmetrical position, it is in balance during this pose. This pose strengthens the muscles of the legs, back, and arms, improves the mobility of the hips and spine, and reduces pain in these areas.
How to do?
- Spread your legs, spread your arms out to the side and raise them to shoulder height. Keep your knees straight and your leg muscles slightly tense.
- Bend over your right leg, and with your right arm try to touch the floor. Extend your left arm toward the sky and turn your head up.
- Hold the pose for a couple of deep breaths.
- Exit the position by standing up with the inhale, then repeat the pose to the left.
3. Downward-Facing Dog (Adho Mukha Svanasana)
Although down dog is one of the most widely recognized yoga postures and taught in all beginner yoga classes it’s a complicated one. As a beginner it’s important to understand when doing Downward-Dog not to put too much stress to your body. Take it easy. What is important is enjoy the pose and be mindful of the body’s sensations. Eventually with practice you will be able to master this pose. There are many benefits with Downward-Facing-Dog Pose; it stretches the spine, strengthens the back muscles, and shoulders, and improves blood circulation in the head area, thus relieving headaches and neck pain.
How to do?
- Get down on your knees, stretch your arms forward, and rest your body on your palms. The wrists should be slightly in front of the shoulders.
- Press firmly through the hands, especially through the thumb and index finger.
- Exhale, lift your knees off the floor, lift your pelvis toward the floor and try to keep your feet close to the ground. Raise your buttocks as high as possible.
- Try to keep your heels on the floor. At the beginning it might be difficult to keep your heels on the floor. If you are unable to touch the ground with your heels, keep your feet where it’s comfortable. No need put unnecessary stress on your ankle and knee, trying to touch your heel to the ground.
- Hold your head between your arms and stay in the position for a couple of breaths, then exhale, and return to your original position. Hold as much as you can. Again, don’t put too much stress.
4. Warrior I (Virabhadrasana I)
Warrior 1 Pose is a foundational pose that helps build focus, power and stability. It’s a standing yoga pose that stretches the front side of the body and is great for building strength in the legs, core and back. The Warrior I pose places the pelvis in a comfortable and natural position, strengthens the legs and gives strength and stability to the hips, knees, and joints. It also improves circulation in the lower part of the body and relieves menstrual and digestive problems.
How to do?
- Inhale, and raise your arms above your head.
- As you exhale, step your right foot forward, rotating your left foot slightly outward.
- Inhale again and push your hips forward.
- Exhale, and bend your right knee to a right angle. If you cannot get to the right angle, stop where you feel comfortable. Make sure that the knee is directly above the ankle and does not cross it.
- Stretch your left leg and stay in position for one to two minutes, breathing deeply. Repeat this pose on the left.
5. Reclining Bound Angle Pose (Supta Baddha Konasana)
Reclining Bound Angle Pose is a simple pose which relaxes and regenerates the whole body, as it has more of a restorative yoga in nature. This pose is gentle enough so anyone can practice it with ease. At the same time, it’s intense enough to start to bring awareness to your body and your breath. It works and stretches the spine, relaxes the entire nervous system, and provides a gentle stretch for the inner hips and groin area.
How to do?
- Lie on your back, bend your knees, and join your feet.
- Relax your arms to the side.
- Breathe slowly as you try to stretch the inner thigh muscles so that you can feel them.
- Stay in that position for as long as you feel comfortable - two minutes is enough to start with.
Keep trying; don't give up.
That yoga does not have to be difficult. Our yoga poses for beginners will help you build a solid foundation of need for further development. If you learn these poses, you will feel comfortable in a yoga class or while practicing on your own.
Do not be intimidated by weird names, modern yoga studios, and complicated poses. Yoga is for everyone and can be performed without leaving your own home.
Do not give up if you find it hard to do all the poses at first. Yoga will, over time and through exercise, strengthen your muscles and make your body more flexible, and all of these poses will become so easy for you to do, that you will start looking for different variations and more challenging poses.