5 Simple Poses For Beginners
These Poses Will Get You Off To A Good Start
When trying something for the first time, it’s not unusual to feel nervous or uncomfortable. Change is never easy, but when you take the first step, the following steps become less and less stressful.
When I tried yoga for the first time it was in a hot yoga class (I was a total newb to yoga and had no idea what to expect) Hot yoga is intense for someone who has not performed any form of yoga, but I made it through the first class and that gave me the confidence boost to keep coming back.
The more you practice yoga, the more natural it becomes. Below are 5 poses that are perfect for beginners. Start off slow and be sure to take your time through each pose maintaining your focus on your breath.
See the poses below and be sure to share these with your friends who have yet to try yoga.
By: THE JOURNEY JUNKIE
» CHILDS POSE
- Sanskrit name: Bālāsana
- How to do the pose (from tabletop):
- Bring big toes together to touch.
- Send the hips back over the heels.
- Take the knees wide to open and stretch the hips or keep knees together to lengthen and stretch the low back.
- Extend arms straight out to the front of the mat.
- Gently rest the forehead on the ground, keeping length in the back of the neck.
- Let the chest melt down.
- Relax the entire body, feel supported by the ground beneath you, and melt into the space that’s being created.
- Benefits:
- Massages the abdominal organs, kidneys, and adrenal glands.
- Good for cramps and constipation.
- Heals, relaxes and rejuvenates the entire body.
» WARRIOR I
- Sanskrit name: Virabhadrasana I
- How to do the pose (from tadasana):
- Begin in mountain pose at the top of the mat and bring hands to rest on the hips.
- Step the left leg back – 2 to 4 feet – depending on flexibility and strength.
- Plant the back left foot at a 45 degree angle, root down through the outer edge of the foot and feeling a gentle lift of the inner arch and ankle.
- Bend the right leg and stack knee over ankle.
- Guide the right knee to the right pinky toe and feel the inner right leg open and strengthen here.
- Keep the back leg super strong and engaged – think warrior here!
- Begin to square the hips towards the front of the mat. *This is the most challenging aspect of this pose, be patient and honor your body!
- Raise the arms overhead, keep fingertips active, melt shoulders away from the ears, and pinky fingers rotate inwards.
- Root down through both feet to find extension and expansion both vertically and horizontally.
- Gaze can be straight out on the horizon or gently up to the sky.
- Benefits:
- Develops flexibility in the hips and shoulders as it enhances stability.
- Tones the abdominal organs.
- Teaches us to face life with an open heart – directly and honestly.
» TRIANGLE POSE
- Sanskrit name: Trikonasana
- How to do the pose:
- Begin in Warrior II with the right foot forward.
- Straighten the front leg and keep arms in a T shape.
- On an exhale breath, begin to move the chest and right hand as far forward as possible, creating length and space in the body.
- Send the left hip high and the right hip to the back of the mat.
- Windmill the right arm down to the shin, floor, big toe, or a block & send the left hand high to the sky.
- Arms are in line with one another, shoulders stacking on top of one another, and fingertips active.
- Imagine the tailbone is melting down towards the back left foot and your body is pressed between two panes of glass – making one straight line.
- Gaze can be wherever the neck is comfortable – straight out, at the ground, or up towards the left thumb.
- Benefits:
- Aligns the legs, hips, and arms.
- Tractions the spine and creates gentle rotation from a lengthened position.
- Works with all of the respiration muscles to create fuller breathing.
- Balances the entire being physically and energetically.
» WIDE-LEGGED FORWARD BEND
- Sanskrit name: Prasarita Padottanasana
- How to do to the pose:
- Begin in mountain pose at the front of the mat.
- Step the left foot back, 3 to 4 feet, and turn both feet to face the left side of the mat.
- Position the feet with toes in & heels out and press the big toes into the ground (feel the inner thighs fire up).
- Brings hands to hips, inhale to lengthen and open the chest, and exhale to fold forward.
- Hands can stay on the hips, come to the floor, or peace fingers can wrap around the big toes.
- Engage the quadriceps to protect the hamstrings.
- Keep your weight in the toes and out of the heels.
- Relax the head & neck and breathe into the posture!
- Benefits:
- Strengthens and stabilize the legs.
- Lengthens the hamstrings and inner thigh muscles.
- Tractions the spine and hydrates the spinal discs.
- Circulates fluids and energy to the trunk and head.
- Invigorates the brain.
» CRESCENT POSE
- Sanskrit name: Ashwa sanchalasana
- How to do the pose:
- Begin in mountain pose at the front of the mat and step the left foot back 2 to 4 feet.
- Stay on the ball of the left foot with the heel pointing towards the sky and foot flexed.
- Square the hips to the front of the mat.
- Gently tuck the tailbone and bring bellybutton back to the spine to protect the low back.
- The back left leg can be straight or slightly bent – do whatever feels right for the low back!
- Right foot is rooted firmly into the ground and knee is stacked over the ankle.
- Arms extend overhead with fingertips active and pinky fingers spiraling inwards.
- Melt the shoulders away from the ears.
- Gaze softly straight out or up to the fingertips.
- Benefits:
- Strengthens and aligns the legs.
- Opens the hip joints in extension and flexion.
- Helpful for sciatica.
- Massages the digestive and reproductive organs and is helpful for elimination.
To your health and wellness!
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