Categories: Fitness

7 Beginner-Friendly Yoga Poses

There are many yoga poses, but not all of them are beginner-friendly. Yoga is excellent for increasing flexibility and relaxing your mind, body, and soul. It could be overwhelming being a newbie, but it could be rewarding once you get the hang of it. Yoga is an ancient practice that’s wholesome to learn and practice. It aids in channeling control and improving the physical condition in doing so. Also, yoga is highly meditative, and achieving yoga poses comes with benefits that last a lifetime; its balance is a discipline that far exceeds the mental and physical. Why is yoga so popular? You say. It’s because performing various yoga daily uses breathing techniques to give you overall relief to heal and stimulate you. De-stress because here are 7 beginner-friendly yoga poses to get your blood flowing and body moving!

1. Tree pose (Vrksasana)

Balance that’s what you need to remain centered for this pose. That’s what it is all about. If you want to start your yoga journey right, this is a yoga pose you need to write down. The tree pose doesn’t require flexibility. It improves your balance and strengthens your hips and leg bones. To recreate this pose, you need to make your bodyweight proportioned evenly center it, lift up your right leg, and place the opposite foot within your inner thigh. Make sure you take calm, relaxed breaths while slowly lifting your arms to emulate prayer hands. Repeat and move to the other leg.

2. Standing Half Forward Bend (Ardha Uttanasana)

The Ardha Uttanasana pose is a more straightforward yoga pose but can be difficult with tight hamstrings and hips. Don’t worry if you practice this pose often; you’ll gradually notice a positive change. It helps with self-discipline and self-awareness when practiced faithfully. This yoga pose stretches the back of your legs, back, and hamstrings while also improving posture and relieving stiffness and tension. Slowly bend forward, lift your torso, and keep your spine flat to achieve this pose. Also, inhale and take deep breaths to keep executing this pose because you’ll get it. I believe in you.

3. Downward Facing Dog (Adho Mukha Svanasana)

The full-body circulation I didn’t know I needed! The downward-facing dog strengthens the upper body while benefiting the back and hamstrings. If you can’t keep your knees straight, that’s perfectly fine. You can still reap the rewards with bended knees. It increases blood flow and improves overall circulation in the body. You may not be able to completely place your heels flat on the ground initially, but this will get better over time. Consistency is vital; it stretches the ankles and enhances the flexibility of the calve muscles. A yoga pose like this also aids in stronger wrist, and did you know that it also helps alleviate headaches.

4. Child’s Pose (Balasana)

The Child’s pose is a typical beginner yoga pose and is one of the most relaxing poses you’ll ever do, in my opinion. Even when you are not doing yoga, it eases the tension. When you are transitioning through poses, and you get tired at any point, this is an excellent pose to come back to. It is easy to do, calms the mind, and loosens back muscles. Apart from gently stretching your spine, hips, and ankles, it reduces anxiety and fatigue. Get into a seated position with your feet tucked under your bottom, then slowly lean your body forward with your chest in between your thighs until you completely touch the floor. Once you are in the desired position, you can stay in it for as long as you’d like. It is just that tranquil and comfortable.

5. The Easy Pose (Sukhasana)

I call this the meditation pose. This is one of those poses that allows you to get time for yourself, close your eyes, and dream about all the things you want in life. This is a very peaceful pose. You want to be in a seated cross-legged position to get into this pose. Keep your spine straight, and make sure you sit flat on the floor. This yoga pose also relieves knee pain, supports the hips, and helps lower back pain. Sukhasana puts you in a great mental space that improves mental concentration.

6. Cat-Cow (Chakravakasana)

Cat-Cow is absolutely phenomenal when it comes to back pain. Its increases flexibility and awakens rarely used muscles. You want to get on all fours and place your hands aligned with your shoulders for this pose. Much like a cat, round your back and arch it upwards as you lower your chin to your chest. As you exhale, repeat this method to relieve the tightness and slowly go back into an arched position. When doing this pose, you shouldn’t feel any pain or discomfort, and it could always be modified to suit your need. Many variations are also beginner-friendly. Practicing the cat-cow pose could warm you up for any activity.

7. Garland Pose (Malasana)

The garland pose is a squatting position that stretches the pelvic muscles, thighs, hips, etc. This yoga pose increases circulation for digestion and blood flow in the pelvis. It is particularly significant for pregnant women to aid in childbirth. While also improving metabolism, it tones the abdominal wall and activates it, especially for those that sit at a desk or computer all-day que your average college student. The garland pose is a hip-opening yoga pose that helps lengthen and open those hips for better mobility. It expands lower back muscles while giving them the support to stay healthy.