10 Easy Yoga Poses for Beginners Start Your Practice Today
Yoga is a practice that helps increase flexibility, strength, balance and mind, body, soul connection.
The benefits of Yoga extend past the practice and into our daily lives, it’s a great path for self-care and it has a positive effect in many areas of our lives. Looking to start a Yoga routine? Here are 10 Easy Yoga poses for beginners.
Downward Facing Dog
This pose is the most popular pose in yoga. It is really good for stretching and strengthening the whole body.
How to: Go onto the yoga mat with your wrists under your shoulders and knees under your hips. Lift your hips up off of the floor and move your feet back. Keep your knees slightly bent if it is hard to straighten out your leg. If not straighten your leg as much as possible. Walk your hands forward. Rotate your inner elbows towards each other and press your palms down into the ground. Hold for 5-8 breaths before returning back to center.
The Tree Pose is an easy pose that helps with balance. It helps with gaining focus and clarity through breathing and balancing.
How to: Keep your feet on the floor and then lift your right foot up. Place it on your inner upper thigh. Put your hands in a prayer position and hold that pose for 8-10 breaths then switch legs, repeat and return to center.
This is a very good resting pose and it is great for everyone to do. It is ideal to do this pose when you are fatigued from another pose, before bed or if you are feeling stressed.
How to: Go on all fours and bring your knees and feet together. SIt on your heels and stretch your arms forward. Put your forehead on the floor and hold this pose for as long as you feel necessary..
Mountain Pose is the easiest pose and the base for all standing poses. It is good for grounding yourself.
How to: To do this pose, stand with your feet together. Keep your palms facing inwards towards your body. Press your feet down firmly. Hold this pose for 5-8 breaths.
Warrior One is great for building strength in the lower body and core. It helps to stretch hips, thighs and it builds stamina.
How to: Go into a lunge position, angle your left foot 75 degrees. Lift your arms up and have your palms facing inwards towards each other. Hold this for 8-10 breaths then repeat on the other side before returning to center.
Warrior Two opens the hips and inner thighs. It is a good pose to start with because it will help lead into other poses you can do.
How to: Place your feet at one leg-length apart. Bend your right knee so it’s over your right ankle. Turn your left foot out 75 degrees. Stretch your arms out and look over your hand. Hold this for 8-10 breaths before switching sides, repeat and return to center.
The Bridge Pose is good for stretching the front of the body and for strengthening the back.
How to: Lie on your back, move your legs up until they are under your knees while angling your body up, then straighten your core. Hold this for 8-10 breaths and repeat, return to center.
This pose is good for opening the lungs. It firms and tones shoulders, abdomen and glutes. It also helps to reduce stress and fatigue.
How to: Lie on the floor facedown. Hands under shoulders and lift yourself up. Keep the bottom of your feet face up. Do this for 8-10 breaths and repeat if you feel the urge to.
The Triangle Pose helps to stretch the waist and open the lungs.
How to: Stand with your feet leg-length apart. Stretch your arms out and place you right hand down near your ankle and lift you left arm up to the ceiling. Look upwards too and hold for 5-8 breaths, then repeat for other side before returning to center.
Planking is good for balance. It strengthens abdominals and helps to breathe more deeply.
How to: On all fours, lift your legs up and make sure you are in a straight line. Your palms will be flat on the ground and push yourself up. Hold this for about 8-10 breaths