If you’re just starting out with yoga, it can be tricky to know which poses are best for beginners. But don’t worry – I’ve got you covered!
In this article, I’ll list some of the best yoga poses for beginners to start with. I’ll explain why each pose is great for beginners, and give alignment tips to help you perfect your form.
- Downward Dog
- Cobra
- Cat-Cow
- Warrior I
- Triangle
Downward Dog
Downward Dog is one of the most popular yoga poses – and for good reason! This pose is a great way to stretch your hamstrings, shoulders, and back. It also helps to improve your balance and build strength in your arms and legs.
Additionally, downward facing dog is known to be calming and relieving for the mind and body. It is, after all – an inversion!
Yep – all the benefits for those fancy handstands and arm balances can be found right here in downward facing dog. In yoga, an inversion is any pose where your head is below your heart. This can be a great way to relax and stretch your body. Make sure to practice these poses with a teacher or friend who can help you stay safe and aligned.
Cobra Pose
Back bends in yoga are great for spinal health. They help to increase the range of motion in the spine, and keep the discs healthy by bringing nutrients and oxygen to them. Back bends also help to stretch and open up the chest, which can improve breathing.
The cobra pose is a great way to start your yoga practice. It warms up the spine and prepares you for more advanced poses. It also strengthens the back muscles and opens up the chest.
Cat Cow Stretches
The cat cow stretch is a great way to warm up your spine and get your body moving. It’s also a great way to loosen up your back and neck muscles. The pose is very simple – all you need to do is get down on all fours in “tabletop” position, with your hands directly below your shoulders and your knees directly below your hips.
From there, simply alternate between arching your back (like a cat) and rounding your back (like a cow). As you do this, be sure to breathe deeply and slowly – breathing in as you “cat”, and exhaling fully as you “cow”. This stretch is great for beginners because it’s gentle and easy to do.
The cat cow stretch is a great way to get warmed up for your yoga practice. It helps to lengthen and release the spine, and also Massages the abdominal organs.
Warrior I
There are many good yoga poses for beginners. One is the Warrior I pose. This pose helps you feel strong and powerful. It also helps stretch your shoulders, chest and hips. Additionally, it strengthens your legs, ankles and feet.
When you do warrior one, you are standing with your feet about four feet apart. You then raise your arms up above your head and reach for the sky. You should feel a stretch in your chest and shoulders.
To deepen the pose, you can lunge forward with your right leg, keeping your left leg straight. Make sure your right knee is directly above your right ankle and your left leg is straight. You should feel a stretch in your right hip and thigh. To come out of the pose, straighten your legs and bring your arms down to your sides. Repeat on the other side.
The benefits of warrior one are many. It helps to open up the chest and shoulders, and strengthens the legs, hips and core. It also helps to improve balance and concentration.
Triangle Pose
Triangle pose is a good yoga pose to start with. You’ll want to stand with your feet together and then step your left foot out to the side. Turn your right foot so it’s pointing towards the front of the mat. Reach your arms straight out in front of you, parallel to the floor. Then, lean towards your right arm and place your right hand on your right ankle or shin. Reach your left arm straight up towards the ceiling, and look up at your left hand. Try to keep your hips and shoulders squared off, and reach through your left arm to lengthen the side of your body. Hold this pose for 30 seconds to 1 minute, and then switch sides.
The benefits of triangle pose are that it stretches the sides of your body, opens up your chest and lungs, and strengthens your core.
The yoga poses I’ve listed are great for beginners because they are gentle and easy to do. They help to lengthen and release the spine, open up the chest and hips, and stretch the shoulders, legs and feet. Additionally, they strengthen the core muscles and improve balance and concentration. So if you’re just starting out on your yoga journey, be sure to give these poses a try.
