The 7 yoga poses for beginners

1. The easy posture

No, I am not the one who decided to call this pose because I am writing an article on yoga for beginners. This is indeed the name of this asana (posture), and it is not just a beginner’s asana. The easy posture corresponds to the tailor position. When you are in this position, keep your back straight and keep your gaze straight. Don’t put your head up.

2. The downward dog pose

Downward facing dog is a pose very often used in yoga routines. This posture is part of the asanas for beginners, but also for confirmed yogis. As a beginner yogi , I advise you to keep your legs bent, especially if your legs are not flexible. The final goal is to make a V upside down, keeping your feet anchored to the ground. However, you can just set yourself the goal of sticking your lower belly to the top of your thighs. That way your back will stay straight, and that’s what matters most of all. It is better to do the dog upside down with the legs bent and the back straight, rather than with the legs straight and the back round

3. The triangle pose

Among the yoga poses for beginners, we find the triangle pose. It works on the lengthening of the muscles of the back of the thighs and on the opening of the heart. If you start your yoga practice, you may not be able to place your hand on the ground. It does not matter. Put your hand on your knee or on your thigh, and think about growing taller. The chest should look straight ahead (or up to the sky), not down to the ground.

4. The warrior’s posture 1

This asana calls for strength. It is a yoga pose for beginners that strengthens the thighs, backs, shoulders, and arms. In this pose, the distance between your two feet depends on your abilities. Avoid arching the back and do not shift the hips. The shoulders are lowered and the gaze is in the face.

5. The warrior’s posture 2

The Warrior Pose 2 is one of the basic yoga poses . Nevertheless, its realization requires concentration, because it is necessary to think about the alignment:

  • arms ;
  • back ;
  • knee and heel.

It is regularly found in the sequences. Like the warrior version seen above, this asana works the thighs. Again, the back should not be arched. The arms form a line and the shoulders do not go up towards the ears.

6. The low lunge

The low lunge is not particularly an easy yoga pose because it calls for flexibility. However, I added it to this list because you can adapt its difficulty to your level.

To achieve it, you can place blocks on either side of your leg. Alternatively, you can rest your hands on your knee or raise your arms above your head. Thanks to the low lunge, you will work on strength and flexibility. You have to push the pelvis forward and down, without shifting the hips. Thus, you will open your pelvis and your psoas. This is important if you want to do the splits later, for example.

7. The child’s posture

The child’s pose is not just a yoga pose for novices. This asana is often performed at the end of the session, or as a resting posture when the class becomes too intense. There are two ways to achieve the child’s posture: legs together or knees apart. It’s up to you to choose the one that feels most comfortable to you. If you have worked on the flexibility of the back, inflate your stomach in this position. This will release the tension

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