7 Basic Yoga Poses For Any Beginner
Yoga is a wonderful and very beneficial activity that anyone can do. Basic yoga is extremely enjoyable and easy to learn. Learning basic yoga can
be a way to live a much healthier lifestyle, trim down your weight and end up feeling amazing on a daily basis! Who doesn’t want that, right? Here
are seven basic yoga poses for any beginner. These are highly recommended and will definitely get you into basic yoga without muscle strain or
complicated and more advanced poses.
1. Cat-cow stretches
Starting with some cat-cow stretches is a great way to start doing basic yoga while also stretching to prepare yourself for even more poses. To do
cat-cow stretches start on all fours with your back straightened out. Slowly let your spine and back become rounded as you breathe out. Allow your
head to lower down towards the floor as your back rounds and hold it for a few seconds. Next, moving into the cow stretch, begin inhaling as you
arch your back and allow your abs to become lower to the ground. Ensure that your neck stays in a line with your spine as you look up and pay
attention to breathing. Like in all of yoga, breathing is key. It’s recommended to do ten cat-cow stretches to really get you in the mood for our next
pose.
2. Downward Dog
Even if you haven’t done yoga before you’ve probably heard the term “downward dog” mentioned in popular culture or movies where someone
does yoga. It’s one of the easiest and most beneficial poses in basic yoga – and any beginner can learn it in no time. You do this pose in various
kinds of yoga, especially the vinyasa yoga form. In many cases, going into downward dog can be a bit of a “break” from harder poses. To do this
pose you just start on your hands and knees with your arms out in front of you and then breathe out while lifting your knees off the floor. Continue
pressing away from the floor while lifting the pelvis until you have basically formed a giant letter “V” with your body. Keep hands shoulder-width
apart and allow heels to rock down towards the floor. Breathe steadily and hold. Congratulations, you just did downward dog pose!
3. The Warrior
This pose is excellent for your leg muscles and mental clarity. Think of yourself as a yoga warrior, learning the ancient art of mastering your mind
and body. To do this basic yoga pose you stand with your feet set wide apart. Next, turn your right foot so that it’s at a square angle with the heel of
your left foot (offset by 90 degrees). Then bend your left knee 90 degrees and raise your hands to your shoulder height, one hand in front, one
behind. Look out over your fingers in the front and hold this for five consistent, long breaths in and out. Then switch the feet and which knee is
bent and do it on the other side. When you do this pose right you will look a lot like martial arts master Jet Li in a movie when he’s about to
fight someone. You should be calm, serene and firmly in place.
4. The Triangle
The triangle is a wonderful pose that will improve your balance, stretch out your legs and really stretch and provide amazing benefits to your back.
It’s also quite simple to do. All you do to complete this basic yoga pose is to stand with your feet set wide apart and turn your right foot 90 degrees
offset from the heel of your left foot, like the warrior pose. Reach out your arms at shoulder level then slowly reach down to your front leg as far as
you can without pain. Hold your top arm up vertically and follow it with your gaze. Hold the triangle for five long breaths in and out.
5. Tree
Just like how trees are healthy for our environment, the tree pose is healthy for your body. This is another iconic basic yoga pose you may have
seen in movies or heard about even if you haven’t done yoga before. To do it requires some skill, but once you master the tree you will feel an
increasing sense of balance and inner calm and focus. To do it you stand on one leg and bend your knee to then place your other foot on your inner
thigh just around the knee. Put your hands together in front like you are praying, with the palms facing one another. Look out in front of you
steadily while holding this pose for 10 deep breaths, then do it for the other side.
6. Bound Angle
Bound angle is a basic yoga pose that is great for your mental clarity and calm as well as a comprehensive workout and stretches for your inner
thighs, groin and legs. In order to do it just sit on the floor with your knees bent and your feet touching each other at the soles. Next, allow your
knees to splay to the sides, grasp under your feet with your hands, forming a hammock for them and hold the pose. If your upper thighs are tighter
and less pliable it may be hard to lower your legs all the way to the sides and they may form more of a quadrangle in front of you, which is also
OK. As you continue doing the bound angle pose you will improve on a regular basis.
7. Pigeon Pose
In addition to being those cute birds you see old men feeding at the park, pigeons form the basic idea of this pose. In order to do pigeon pose, start
by doing a plan with your hands right under your shoulders and straight, extended legs. Next, move your left knee as close as you can behind your
left arm and move your left foot back behind your right arm. Then, lower your hips to the floor. Put pressure into your hands and sit back, then
lower down to stretch out into a child’s pose. Do it again with the right leg. This is an amazing pose for opening up your chest and breathing and it
will teach you the value and benefits of sticking to something despite some initial challenge and seeing its many benefits.
As you do these seven basic yoga poses you’re sure to start noticing the health
benefits as well as increased mental clarity and improved moods. Wishing you
the best of success in your endeavors as you embark on your yoga journey!