Позы для йоги для начинающих: Позы йоги для начинающих в домашних условиях с картинками

Йога для начинающих — упражнения (позы, асаны), польза

Особенность жизни сегодняшнего человека — быстрый темп. Мы стараемся все успеть, выполнять много задач за день. Со временем это часто заканчивается стрессом, который негативно влияет на организм. Поменять темп жизни может не каждый, но наиболее действенный способ для снятия стресса — занятия йогой. Если Вы начинаете интересоваться в данной темой, мы расскажем основные секреты йоги для начинающих.

Йога для начинающих дома

Приступить к обретению гармонии между телом и духовным человеком можно дома. Новичкам нет надобности искать знаменитых гуру, сегодня на просторах интернета можно найти достаточное количество информации. Это одно из главных преимуществ йоги для начинающих дома. Для занятий потребуется желание и коврик. Важно правильно выбрать место — вы не должны чувствовать какого-либо дискомфорта, а полную расслабленность. Лучше выбрать светлый уголок, в котором никто не побеспокоит.

Зачем заниматься йогой

Вероятно каждый знает, что йога полезна для тела. Выполнение упражнений не занимает много времени, а результат от занятий просто замечательный. Уделяя каждое утро 15-20 минут занятиям, вы будете в прекрасной форме. Уже после нескольких тренировок вы заметите значительные изменения в физическом теле, а также духовном.

Регулярно увеличивая количество тренировок, а также их усложняя вы добьетесь положительного эффекта:

• замедление процессов старения тела;
• выпрямление позвоночника;
• избавление от послеродовой депрессии, а также астмы, бессонница и других заболеваний;
• уменьшение лишнего веса — йога для для похудения является прекрасным вариантом абсолютно для всех независимо от возраста и состояния здоровья;
• умение расслабляться после тяжелого дня.

Понять какой стиль йоги вам подойдет поможет простой тест

Как понять, подходит ли мне йога?

Данное направление подходит каждому и важно определиться какой из стилей йоги вам по душе. Йога для новичков заключается в том, чтобы попробовать несколько направлений. Если почувствуете удовлетворение после тренировки и у вас не было ощущения дискомфорта — это ваш путь. Существует много стилей йоги.

Новичкам подойдет базовая хатха-йога. Если у вас хорошая физическая подготовка — обратите внимание на такой стиль — аштанга йога виньяса.

Йога асаны для начинающих — 10 простых упражнений для новичков

Приступать к занятиям необходимо со знанием основных поз в йоге, чтобы быстрее вникнуть в процесс и понять как правильно принять положение тела. Ниже мы подробнее описали йогу асанах для начинающих.

Поза горы — Тадасана

Многие знают эту асану под названием Самастхити. Для выполнения тадасаны необходимо стать прямо, параллельно соединив стопы и равномерно распределив вес на обе ноги. После этого всё тело выпрямляем — выравниваем спину, вытягиваем шею и подтягиваем коленные чашечки. Руки можно расположить в трех вариациях: сложить в молитвенную мудру, вытянуть по бокам или развернуть ладони друг к другу.

Собака мордой вниз

Классика йоги упражнения для начинающих — Адхо мукха шванасана. При этом пятки и ладони должны быть параллельны друг к другу и тесно прижаты к полу. Очень важно хорошо вытянуться в пояснице, плечи уводить назад и не зажимать шею.

Поза воина — Вирабхадрасана

Для выполнения позы воина делаем одной ногой выпад в сторону от туловища. Ноги выстраиваем на ширине одной стопы в одну линию. При этом они должны уходить за ширину плеч. Далее сгибаем переднюю ногу в колене. После этого вытягиваем руки в стороны, держа их параллельно полу. Вирабхадрасана отлично подтягивает мышцы ног, помогает достичь умиротворения, придает уверенности в себе.

Поза дерева

Вначале повторите позу горы. Далее согните одну ногу и поместите пятку на внутреннюю сторону бедра другой ноги. После нахождения баланса поднимаем руки вверх, сложив ладонь к ладони. Таз старайтесь не выпячивать и не уводить вслед за ногой. Во время выполнения Врикшасаны важно дышать спокойно и ровно.

Скручивания

Сегодня есть много вариаций асан на скручивание. Начинать необходимо с самых простых, постепенно усложняя процесс выполнения. Важно делать скрутки медленно и осознанно, не перенапрягаясь.

Поза треугольника

Уттхита Триконасана помогает улучшить гибкость тела. Для выполнения необходимо широко расставить ноги, удерживая баланс и не сгибая колени. Далее необходимо наклонить туловище на 90 градусов по отношению к одной ноге, и опустить вниз соответствующую ей руку. Ладонь должна полностью лечь на пол. В это время вторую руку следует вытянуть ровно вверх.

Поза коровы

Для выполнения Гомукхасаны необходимо перекрестить ноги, разместить их параллельно противоположному бедру. Во время выполнения стопы должны быть разведены в стороны. После этого опускает руки на кончики пальцев ног. Важно максимально вытянуть позвоночник и расслабить плечи.

Поза кобры

Ложимся ровно на коврик, вытягиваем ноги и упираемся носками в пол. Со вдохом поднимаем корпус вверх и вытягиваем спину назад. Голову опрокидываем вверх, стараясь мысленно тянуться к ногам. Руки располагаем на 90 градусов от плечей, ладони помещаем на коврик. Плечи опустите, следите за тем, чтобы не было болевых ощущений. Во время выполнения Бхуджангасаны важно совершать правильные дыхательные циклы. Также в позе кобры полезно практиковать задержки.

Поза голубя

Новичкам лучше приступить пока к первой вариации позы Эка Пада Раджакапотасана. Для этого необходимо одну ногу вытянуть назад, а другую вперед, согнув ее в колене. Последнюю разворачиваем противоположно ноге, стопа в это время смотрит вверх. Спину максимально выравниваем, кончиками пальцев рук упираемся в пол. Со вдохом вытягиваем корпус вперед, с выдохом — наклоняемся параллельно полу. Двигайтесь плавно, без резких движений. Лицо расслаблено, зубы не смыкать.

Поза верблюда

Уштрасана очень полезна для человека. Для начала необходимо встать на колени. о Со вдохом максимально отводим спину назад по мере своих возможностей, беремся руками за пятки. Прогнитесь в пояснице во время выдоха. Поза удерживается напряжением мышц ног и туловища.

Время выполнения каждой позы совершенно индивидуально. Можно сделать 2-3 цикла дыхания или посчитать до 10-15 в уме.

Противопоказания к занятиям

Йога для начинающих — не простые упражнения. Перед началом тренировок необходимо обязательно проконсультироваться с врачом, если есть для этого основания. Причиной обращения может быть перенесенная травма, проблемы с позвоночником и сердцем.
Начать заниматься йогой никогда не поздно.

Если вы прочли эту статью — поздравляем! Вы уже на пути становления йога практика. Ведь важное в занятиях йогой — не техника дыхания, знание асан или гибкость суставов. Самое важное – это расстелить коврик и начать заниматься. Намасте!

Йога для начинающих

5 из 5 / 7 оценок 90000 30 Common Yoga Moves and How to Master Them 90001 90002 Although it’s an ancient practice, yoga has become the exercise 90003 du jour 90004 in recent years. Everyone from A-list celebs to your coworkers are getting their om on these days — and for good reason. 90005 90002 Practicing yoga has serious health benefits beyond flexibility and balance 90007 Polsgrave MJ, et al. (2016). Impact of 10-weeks of yoga practice on flexibility and balance of college athletes. DOI: 10.4103 / 0973-6131.171710 90008, though those are some great perks. Studies show yoga does everything from fighting anxiety, depression, and stress 90007 Masoumeh S, et al. (2018). The effect of yoga on stress, anxiety, and depression in women. DOI: 10.4103 / ijpvm.IJPVM_242_16 90008, to reducing inflammation in the body. 90007 Vijayaraghava A, et al. (2015). Effect of yoga practice on levels of inflammatory markers after moderate and strenuous exercise. DOI: 10.7860 / JCDR / 2015 / 12851.6021 90008 Yoga can even make migraines suck less.90007 Kisan R, et al. (2014 року). Effect of yoga on migraine: A comprehensive study using clinical profile and cardiac autonomic functions. DOI: 10.4103 / 0973-6131.133891 90008 90005 90002 Plus, striking an impressive asana (yoga lingo for pose) looks ridiculously cool. The only problem? Sometimes our yoga teacher is speaking a different language, which makes it slightly difficult to follow along. 90005 90002 With Sanksrit names like 90003 utkatasana 90004 and 90003 trikonasana 90004, yoga poses may sound a lot more like spells you’d learn at Hogwarts than shapes you can actually get your body to make.90005 90002 To help everyone from yoga newbies to experienced practitioners, we went to Chrissy Carter, a certified yoga instructor, to help put together a definitive guide to yoga poses. 90005 90002 Consider it your cheat sheet to finally mastering the common poses you’re likely to encounter in most open-level classes. 90005 90028 1. Mountain Pose 90029 90030 90003 Sanskrit: 90004 Tadasana 90033 90030 How to do it 90033 90002 Stand with your feet together or hip-width apart. Ground down through the four corners of your feet.Roll your shoulders away from your ears, draw your shoulder blades down your back, and lift the crown of your head. 90005 90002 Engage your thighs, draw your belly button in, and lengthen up through the spine. Turn your palms facing the front of the room. Relax your jaw and unfurrow your brow. Breathe easy. 90005 90030 The benefits 90033 90002 It may seem like you’re, well, just standing there, but bear with us. This is the blueprint for all other poses. It promotes balance and directs your attention to the present moment.90005 90028 2. Chair Pose 90029 90030 90003 Sanskrit: 90004 Utkatasana 90033 90030 How to do it 90033 90002 Start in Mountain Pose. As you inhale, raise your arms, spread your fingers, and reach up through your fingertips. As you exhale, sit back and down as if sitting into a chair. 90005 90002 Shift your weight toward the heels and lengthen up through the spine. As you inhale, lift and lengthen through your arms. As you exhale, sit deeper into the pose. 90005 90030 The benefits 90033 90002 This heating standing pose (give it a minute, you’ll feel the burn) strengthens your legs, upper back, and shoulders.As a bonus, you’ll have an opportunity to practice patience as your thighs work hard. Just remember to breathe. 90005 90028 3. Down Dog on a chair 90029 90030 90003 Sanskrit 90004: Uttana shishosana 90033 90030 How to do it 90033 90002 Place your hands on the back of a chair with palms shoulder-distance apart. Step your feet back until they align under hips, creating a right angle with your body, spine parallel with the floor. 90005 90002 Ground through your feet and lift through thighs.Reach hips away from hands to lengthen the sides of your torso. Firm your outer arms in and lengthen through the crown of your head. 90005 90030 The benefits 90033 90002 Downward-Facing Dog is the bread and butter of yoga, but it can be challenging for beginners. 90005 90002 This modification shares the same benefits as the classic pose — stretching the hamstrings, opening the shoulders, and creating length in the spine — without all the weight on your upper body. 90005 90028 4. Downward-Facing Dog 90029 90030 90003 Sanskrit 90004: Adho mukha svanasana 90033 90030 How to do it 90033 90002 From all fours, walk your hands 6 inches in front of you.Tuck your toes and lift your hips up and back to lengthen your spine. If your hamstrings are tight, keep your knees bent in order to bring your weight back into the legs. 90005 90002 Spread your fingers wide, press into your hands, and rotate your arms so that your biceps are facing toward one another. Press your thighs back toward the wall behind you. 90005 90030 The benefits 90033 90002 This classic pose opens your shoulders, lengthens your spine, and stretches your hamstrings. Since your head is below your heart, the mild inversion creates a calming effect.90005 90028 5. Warrior II 90029 90030 90003 Sanskrit 90004: Virabhadrasana II 90033 90030 90101 How to do it 90102 90033 90002 Stand with feet wide, 3-4 feet apart. Shift your right heel out so your toes are pointing slightly inward. Turn your left foot out 90 degrees. Line up your left heel with the arch of your right foot. 90005 90002 Bend your left knee to a 90-degree angle, keeping the knee in line with the second toe to protect the knee joint. Stretch through your straight back leg and ground down into the back foot.90005 90002 On an inhale, bring arms to a T at shoulder height. Draw your shoulder blades down the back. Spread your fingers and keep palms facedown. Gaze over the front fingers. As you exhale, sink deeper into the stretch. 90005 90002 90101 Pro tip: 90102 To draw your shoulder blades down the back, rotate your palms face-up. Notice how that shifts your shoulders. Once settled, rotate your palms facedown. 90005 90030 90101 The benefits 90102 90033 90002 A pose with «warrior» in its name may not sound very zen, but this standing pose can help calm and steady your mind.Tougher than it looks, it also strengthens your legs and ankles while increasing stamina. 90005 90028 6. Triangle Pose 90029 90030 90003 Sanskrit 90004: Trikonasana 90033 90030 How to do it 90033 90002 Stand with feet wide, 3-4 feet apart. Shift your right heel out so your toes are pointing slightly inward. Turn your left foot out 90 degrees. Line up your left heel with the arch of your right foot. 90005 90002 Keeping both legs straight, ground through your feet. Lift arms into a T at shoulder height.Reach forward with your front arm. When you can not reach anymore, hinge at the front hip. 90005 90002 Bring your front arm down to your shin, a foam block, or the ground. Lift your back arm up toward the sky and spread your fingers. Take your gaze down to the floor or up toward your lifted hand. 90005 90030 The benefits 90033 90002 While this pose can be challenging for those with tight muscles, it will help promote balance, stretch the hamstrings and inner thighs, and create a feeling of expansion in the body.90005 90028 7. Tree Pose 90029 90030 90003 Sanskrit 90004: Vrksasana 90033 90030 How to do it 90033 90002 Start in Mountain Pose. Find a fixed point in front of you and stare at it to help you balance. 90005 90002 As you inhale, shift the weight into your left foot and lift your right foot an inch off the floor. Using your right hand, bring the foot to your shin or inner thigh. Avoid placing your foot directly on the knee. 90005 90002 As you exhale, ground through the standing leg and lengthen through the crown of your head.Bring your palms to touch in front of your sternum into prayer hands. 90005 90002 90101 Pro tip: 90102 To play with your balance, lift your hands up toward the sky in a V-shape. Take your gaze up toward the ceiling. If you’re an experienced practitioner, you can even try closing your eyes. 90005 90030 The benefits 90033 90002 This pose helps improve concentration and your ability to balance by strengthening the arches of the feet and the outer hips. 90005 90028 8. Bridge Pose 90029 90030 90003 Sanskrit 90004: Setu bandha sarvangasana 90033 90030 How to do it 90033 90002 Lie faceup with knees bent, feet flat on the floor, and arms at your sides with palms facedown.Keep your feet parallel and hip-width apart, heels stacked under knees. 90005 90002 On an inhale, activate through the legs and the glutes. Press the floor away with your feet and lift the hips off the floor toward the sky. 90005 90002 If your shoulders are tight and you want more leverage, try holding the sides of your yoga mat and lifting your hips. You may also wish to interlace your fingers underneath your «bridge» and shimmy your shoulders under the chest. 90005 90002 When you’re ready to come down, lift your heels up and slowly lower your hips back to the ground, one vertebra at a time.90005 90002 90101 Pro tip: 90102 To keep your knees from bowing out to the side, place a block between the upper thighs. Squeeze it tight as you lift up into Bridge Pose. 90005 90030 The benefits 90033 90002 This energizing backbend opens your chest and stretches your neck and spine. It can calm the mind, reduce anxiety, and help improve digestion. 90005 90028 9. Bound Ankle Pose 90029 90030 90003 Sanskrit 90004: Baddha konasana 90033 90030 How to do it 90033 90002 Sitting on the floor, bend knees and open them out to the side like a book.Join the soles of your feet together while sitting upright. 90005 90002 Place fingertips on the floor directly behind you and lengthen up through the spine. You can also hold onto your ankles and hinge forward at the hips. 90005 90002 90101 Pro tip: 90102 If you’re feeling stiff, sit on the edge of a blanket to help your forward fold. 90005 90030 The benefits 90033 90002 You’ll give your inner thighs and groin a nice stretch, while the forward bend creates a calming, cooling effect. 90005 90028 10.Seated Forward Fold 90029 90030 90101 90003 Sanskrit: 90004 90102 Paschimottanasana 90033 90030 How to do it 90033 90002 Sit and straighten your legs out in front of you, grounding your thighs into the floor. Hinge at the hips to elongate your torso over your thighs. Grab hold of the outer edges of your feet. 90005 90002 90101 Pro tip: 90102 If your hamstrings are tight, grab a strap and loop it behind your feet. Use the leverage to bring your torso closer to your thighs. You can also sit on the edge of a blanket to help you fold forward.90005 90030 The benefits 90033 90002 This feel-good fold elongates the back of your body, lengthens your spine, and stretches your hamstrings. 90005 90028 11. Corpse Pose 90029 90030 90003 Sanskrit 90004: Savasana 90033 90030 How to do it 90033 90002 Lie faceup, bringing your legs to the outer edges of your mat, like a starfish. Splay your feet out to the sides. Place arms along sides, palms facing up. Close your eyes and relax. 90005 90030 The benefits 90033 90002 Yep, it’s as simple as it sounds.Every yoga class includes a savasana, which relaxes the whole body and gives you space to absorb the benefits of the practice. 90005 90028 12. Plank Pose 90029 90002 90101 90003 Sanskrit: 90004 90102 Kumbhakasana 90005 90030 How to do it 90033 90002 Start in Downward-Facing Dog. Shift forward so your shoulders are stacked over your wrists. Draw your navel in toward your spine and keep your hips from dropping. 90005 90002 Reach heels back as you lengthen the crown of your head forward. Ground down into hands, pushing the floor away beneath you.Lengthen through the arms and broaden your chest. 90005 90002 90101 Pro tip: 90102 Come down to your knees if the pose is too intense. 90005 90030 The benefits 90033 90002 Considered one of the best moves for core strength, Plank Pose strengthens your abdominals and promotes stability. 90005 90028 13. Four-Limbed Staff Pose 90029 90030 How to do it 90033 90002 From Plank Pose, shift forward onto your tippy toes. Ground through your palms and broaden across the chest. Take an inhale. 90005 90002 On an exhale, bend your elbows to a 90-degree angle.Keep your thighs lifted toward the ceiling. Imagine stretching your tailbone toward your heels as you lengthen through the spine. Hold your elbows in line with the torso. Gaze forward. 90005 90002 To come out of the pose, release your knees to the ground. You can also keep your knees lifted and lower down onto your stomach for an extra ab challenge. Another option is to lift up and back to a Downward-Facing Dog and relax. 90005 90030 The benefits 90033 90002 Chaturanga is a key part of sun salutations, which you’ll find in Hatha, Sivananda, Ashtanga, and Vinyasa yoga classes.It promotes core stability and strengthens your abdominals and triceps. 90005 90028 14. Upward-Facing Dog 90029 90030 90101 90003 Sanskrit: 90004 90102 Urdhva mukha svanasana 90033 90030 How to do it 90033 90002 Lie facedown on the floor. Bend elbows and place hands on the mat in line with lower ribs. Hug your elbows in line with your torso. Tuck your toes and take an inhale. 90005 90002 As you exhale, push the floor away like a push-up. Straighten your arms and broaden across the chest, hovering your hips a few inches above the floor at the same time.90005 90002 90101 Pro tip: 90102 If you have any low back pain or a spine injury, modify this pose. Keep your feet on the mat, point your toes, and press the tops of your feet down into the floor. 90005 90002 As you bend your elbows and push up, keep your hips on the ground and roll your shoulders down the back. Straighten as much as possible through the arms and focus on elongating the spine. If you feel any pain or compression, slowly lower down onto your stomach. 90005 90030 The benefits 90033 90002 You’ll open up your chest and shoulders, while stretching the abdominals and hip flexors.This pose comes after chaturanga in a classic sun salutation. 90005 90028 15. Half Moon Pose 90029 90030 90101 90003 Sanskrit: 90004 90102 Ardha chandrasana 90033 90030 How to do it 90033 90002 Start in a Triangle Pose. Bend your front knee, keep it in line with your second toe. Step back foot in and walk front hand about 12 inches forward. Keep it on the floor or place it onto a block. 90005 90002 Shift your weight onto your front foot and lift your back foot off the ground. Straighten out the front leg, keeping your front hand on the floor or on a block.90005 90002 Reach your back leg toward the wall behind you, foot flexed. Lift your back arm up toward the sky. Keep your gaze on the hand touching the ground. 90005 90002 To come out of the pose, bend the front leg and slowly lower the lifted leg down toward the floor. 90005 90002 90101 Pro tip: 90102 To challenge your balance while you’re in the pose, gaze up at your top hand. 90005 90030 The benefits 90033 90002 This balancing pose strengthens your legs and outer hips. It also stretches your hamstrings and inner thighs, and promotes concentration.90005 90028 16. Warrior I 90029 90030 90101 90003 Sanskrit: 90004 90102 Virabhadrasana I 90033 90002 90101 How to do it 90102 90005 90002 Start in Downward-Facing Dog. Step one foot forward between your hands. Turn your back foot out, approximately 45 degrees, and ground down into your back foot. 90005 90002 Line your feet up heel to heel, or slightly wider. Bend the front knee directly over the front ankle while you straighten your back leg. Draw your back heel down toward the floor.90005 90002 On an inhale, lengthen through the spine and lift your arms up. Place your hands on your hips or lift them up in a V toward the ceiling. Rotate your torso toward the front of the room. 90005 90002 90101 Pro tip: 90102 If it’s challenging to balance in this pose, widen your stance. Imagine standing on railroad tracks rather than skis. 90005 90030 The benefits 90033 90002 This energizing pose strengthens your legs, arms, and back muscles. It also gives your chest, shoulders, neck, thighs, and ankles a nice stretch.90005 90028 17. Warrior III 90029 90030 90101 90003 Sanskrit: 90004 90102 Virabhadrasana III 90033 90030 How to do it 90033 90002 From Warrior I, hinge forward at the hips. Rest your abdomen on your front thigh. Step the back foot in and shift your weight into your front foot. 90005 90002 On an inhale, lift your back leg off the ground, straighten through the leg, and reach through your back heel. Press your palms together in front of your sternum (prayer hands) and gaze forward. 90005 90002 You can also place your arms along the hips, outstretched in front of you like you’re flying, or on the floor underneath your shoulders.90005 90030 The benefits 90033 90002 This heating pose strengthens your legs, outer hips, and upper back. It also helps improve balance and posture. 90005 90028 18. Intense side stretch 90029 90030 90101 90003 Sanskrit: 90004 90102 Parsvottanasana 90033 90030 How to do it 90033 90002 Start in Mountain Pose. Step your left foot back and place it flat on the floor at a 45-degree angle. Ground down into both feet and lift up through the thighs. 90005 90002 Place your hands on your hips.Rotate your torso forward. Hinge at the hips and lengthen your spine over the front leg. Lift away from the floor and broaden across the chest. 90005 90002 90101 Pro tip: 90102 If it’s accessible to you, join your palms to touch behind your upper back. For tight shoulders, grab opposite elbows behind your back. 90005 90030 The benefits 90033 90002 The pose helps calm the mind and stretches your spine, shoulders, wrists, hips, and hamstrings. 90005 90028 19. Dolphin Pose 90029 90002 90101 90003 Sanskrit: 90004 90102 90101 Ardha pincha mayurasana 90102 90005 90030 How to do it 90033 90002 90101 From all fours, 90102 come down onto your forearms.Spread your fingers wide and keep elbows shoulder-width apart. 90005 90002 On an inhale, tuck your toes and lift your hips up and back like you’re in Downward-Facing Dog. Allow your head to hang above the floor. 90005 90002 Ground down into your forearms and lift your upper body away from the floor. Press your heels down toward the mat for a nice hamstring stretch. 90005 90030 The benefits 90033 90002 This pose helps build strength in your upper body in preparation for a headstand and forearm stand.It can also help calm your mind and relieve stress. 90005 90028 20. Bow Pose 90029 90030 90101 90003 Sanskrit: 90004 90102 Dhanurasana 90033 90030 How to do it 90033 90002 Lie facedown, roll your shoulder blades down the back, and send your arms back behind you. Bend your knees so that your feet are near your butt. 90005 90002 On an inhale, lift your upper body and legs off the floor, keeping the hips grounded. Reach back to grab outer ankles. Use the leverage to lift your body up and broaden across the chest.90005 90030 The benefits 90033 90002 This backbend stretches the whole front of the body, especially the chest and the front of your shoulders. It also gives a nice massage to your abdominal organs. 90005 90028 21. Camel Pose 90029 90030 90101 90003 Sanskrit: 90004 90102 Ustrasana 90033 90030 How to do it 90033 90002 Kneel on the ground with your shins hip-width apart. Press the tops of your feet into the mat. Rest hands on your hips, thumbs near your lower back. 90005 90002 Take an inhale and press down into your shins.Elongate through the spine. On an exhale, reach your arms back toward your heels. Use the leverage to lift your chest up toward the sky and get a nice shoulder stretch. 90005 90002 90101 Pro tip: 90102 Place your hand on two blocks or curl your toes under so you do not have to reach as far. 90005 90030 The benefits 90033 90002 This backbend stretches the entire front of your body, from your throat to your ankles, and even helps strengthen back muscles. 90005 90028 22. Side plank 90029 90030 90101 90003 Sanskrit: 90004 90102 Vasisthasana 90033 90030 How to do it 90033 90002 Start in Downward-Facing Dog.Turn onto the outer edge of your right foot, making sure that your right foot and right hand are in alignment. 90005 90002 Stack your left foot on top of your right. Lengthen through the spine through the crown of your head. Once you’re stable, lift your left hand up toward the sky. Press the floor away from you with the bottom hand. 90005 90002 90101 Pro tip: 90102 For an added challenge, lift your top foot off the grounded foot. If it helps, imagine you’re a starfish. 90005 90030 The benefits 90033 90002 This pose strengthens your shoulders, upper back, and abdominals.It also promotes core and scapular stability, which is helpful if you’re working on inversions or arm balances. 90005 90028 23. Revolved Triangle Pose 90029 90030 90101 90003 Sanskrit: 90004 90102 Parivrtta trikonasana 90033 90030 How to do it 90033 90002 From mountain pose, step your left foot back and place it flat on the floor, turned out 45 degrees. Line your feet up heel to heel, or wider for more stability and space. 90005 90002 Ground down into both feet and lift up through your thighs.Hinge forward at the hips and lengthen spine over your front thigh. 90005 90002 Release your left hand to a block placed on the outer edge of your front foot. You can also place the block on the inside of the front foot. Rotate your torso to the right. Stretch your right arm up. 90005 90030 The benefits 90033 90002 This balancing posture stretches your hamstrings and outer hips. Twisting promotes the overall health of the spine and engages your abdominal obliques to facilitate the twist. 90005 90028 24.Boat Pose 90029 90030 90101 90003 Sanskrit: 90004 90102 Navasana 90033 90030 How to do it 90033 90002 Sit with knees bent. Place hands underneath knees. Tip back on the sitz bones and draw the lower back in and up as you hug your abs toward your spine. Lift shins parallel to the floor. Then stretch arms forward. Finally, straighten knees if you can. 90005 90030 The benefits 90033 90002 You’ll strengthen your abdominals and hip flexors. 90005 90028 25. Crow Pose 90029 90030 90101 90003 Sanskrit: 90004 90102 Bakasana 90033 90030 How to do it 90033 90002 90101 Start in Mountain Pose.90102 Come down to a deep squat, with your feet a few inches apart and your heels lifted off the mat. Make your knees wider than your hips. 90005 90002 Bring your palms down in front of you between your knees, shoulder-width apart. Hook your shins around your upper arms. 90005 90002 Look forward, shift your weight forward onto your hands, and lift your feet off the floor. Pull up through your arms and abs, and round your upper back. If you can, bring your toes to touch beneath your tailbone. 90005 90030 The benefits 90033 90002 Crow Pose builds (and requires) serious strength in your arms, wrists, core, and hip flexors.90005 90028 26. Wheel Pose 90029 90030 90101 90003 Sanskrit: 90004 90102 Urdhva dhanurasana 90033 90030 How to do it 90033 90002 Lie faceup with knees bent, feet flat on the floor, like you’re prepping for bridge pose. Position your feet parallel to one another, hip-distance apart, with heels under the knees. 90005 90002 On an inhale, bring your hands to the floor, framing your ears. Your fingers should be facing your heels. 90005 90002 On an exhale, press down into your hands and feet.Lift your hips and chest off the floor. Straighten your arms and lift up through your shoulders. 90005 90002 To come out of the pose, bend your arms and slowly lower your upper back down to the floor. 90005 90030 The benefits 90033 90002 This backbend opens the entire front of the body. It strengthens the muscles in your back, shoulders, and hamstrings. 90005 90028 27. Wall-assisted handstand 90029 90030 90101 90003 Sanskrit: 90004 90102 Adho mukha vrksasana 90033 90030 How to do it 90033 90002 Start in Downward-Facing Dog, facing the wall.Place your hands 6 inches from the wall. Bend one knee and step the foot in toward the wall. Lift the other leg into the air. 90005 90002 When you’re just getting used to being upside down, you may feel the most comfortable hopping off the bottom foot to kick the lifted leg up toward the wall. Others rely on core strength to bring both the legs up. Either way, bring your feet together against the wall. 90005 90002 To come out of the pose, bend your knees and use your core to slowly draw your legs down to the ground.After an inversion, take a few moments to readjust before returning to your practice. 90005 90030 The benefits 90033 90002 This energizing inversion strengthens your shoulders, arms, and wrists. It helps to promote a sense of balance, confidence, and calm. 90005 90028 28. Wall-assisted forearm stand 90029 90030 90101 90003 Sanskrit: 90004 90102 Pincha Mayurasana 90033 90030 How to do it 90033 90002 Start on all fours, with your head facing the direction of the wall. Place your elbows on the floor and come down to your forearms.90005 90002 Bring them parallel to one other, shoulder-width apart. Tuck your toes, lift knees, and reach hips up and back into Dolphin Pose. 90005 90002 Broaden across the chest and gaze at the floor between your forearms. Step one foot in a few inches. Lift the other leg up and straight back. 90005 90002 Bend the knee of your grounded leg. Hop off that foot and send both feet up to the wall. Squeeze your inner thighs together and reach heels up toward the ceiling. 90005 90002 To come out of the pose, bend your knees and use your core to bring your feet down to the ground.Take a few moments to relax before returning to your practice. 90005 90030 The benefits 90033 90002 This is a deep shoulder opener, making it a great preparatory pose for backbends. As an inversion, it also helps improve circulation. 90005 90028 29. Headstand 90029 90030 90101 90003 Sanskrit: 90004 90102 Sirsasana 90033 90030 How to do it 90033 90002 90003 Warning: 90004 90003 If you have neck injuries or medical issues, check with your doctor before attempting this pose. This pose is not appropriate for all practitioners and is best practiced under the watchful eye of a trusted teacher.90004 90005 90002 Start on all fours facing the wall. Interlace your fingers with your knuckles facing the wall. Place elbows on the floor shoulder-width apart. Place the crown of your head on the floor into the basket created by your interlaced fingers. 90005 90002 Tuck your toes under, lift knees off the floor, and reach your hips up and back. Press down into your forearms and lift up through shoulders. 90005 90002 Walk your feet in closer as you broaden across the chest. Most of the weight should be concentrated in your forearms.90005 90002 Draw your knees into the chest with control, place your feet on the wall, and slide heels up the wall simultaneously. Reach up through your legs. 90005 90002 Come out of the pose with control, maintaining the lift of your shoulders. 90005 90030 The benefits 90033 90002 This advanced inversion strengthens your upper back, shoulders, and arms, and benefits the circulatory, lymphatic, and endocrine systems. 90005 90028 30. Shoulder stand 90029 90030 90101 90003 Sanskrit: 90004 90102 Salamba sarvangasana 90033 90030 How to do it 90033 90002 90003 Warning: If you have neck injuries or medical issues, check with your doctor before attempting this pose.This pose is not appropriate for all practitioners and is best practiced under the watchful eye of a trusted teacher. 90004 90005 90002 Neatly stack two blankets with the folded edges aligned with the short edge of your mat. Lay on the blankets and place the tops of your shoulders 2 inches from the edge of the blankets. 90005 90002 Rest your head on the floor, off the blanket. Place your arms at your sides. Bend your knees and bring your feet to the floor, heels near butt. 90005 90002 As you inhale, bring your knees in toward your chest.As you exhale, straighten your legs and send them up toward the sky. Place your hands on your lower back to support your posture, fingertips pointed down toward your tail bone. 90005 90002 To come out of the pose, bend your knees in toward your chest and slowly lower down onto your back. 90005 90030 The benefits 90033 90002 Like headstand, this inversion offers numerous benefits to multiple systems in the body. It’s a cooling and energetic way to end your practice. 90005 90002 Whatever poses you’re working on, remember this: it’s just yoga.No matter what the Instabraggers are posting, or what the human pretzel in front of you is doing, we’re here to remind you that yoga asana is 90003 not 90004 about perfection. 90005 90002 It’s about progress. It’s about becoming comfortable with the uncomfortable. It’s about union with the mind and body, and above all, keeping your body safe. Even if all you do is arrive on the mat and lay in savasana for 15 minutes, you’re still doing yoga, friends. 90005 90002 Give it your best and let that be good enough for today.Namaste. 90005.90000 Yoga for Beginners: 10 Basic Poses (Asanas) to Get You Started 90001 90002 90003 Here are some easy asanas if you’re practicing Yoga for the first time. 90004 90005 90002 Highlights 90005 90008 90009 Do what you easily can. There is no competition 90010 90009 Listen to your body and do not push yourself 90010 90009 Focus on the breath, right from the beginning 90010 90015 90002 Being a beginner is not easy but my first yoga class was enough to make me a regular on the mat. Half an hour into the session, I’d fallen four times, felt sweaty and had almost made up my mind — not to give in.Every pose made me challenge my physical endurance and flexibility and I seemed to enjoy that, albeit gradually. While I moved through a progression of yoga asana from Surya Namaskar to Naukasana, all muscles in my body were engaged. Working my limbs, shoulders stretched, twisting my torso. I juggled between maintaining postures and attempting to breathe the right way. I had already dreamt of the hot bath or oil massage that I’ll head for but there was no need to. I felt light, relaxed and a sense of relief took over.Here’s me telling you about yoga for beginners. 90005 90002 Some will tell you that yoga exercise is too slow and boring instead it is an intense and holistic exercise. This ancient form of fitness with roots in India focuses on developing balance, strength and flexibility. Do not let anyone misguide you as these are all consequences of practicing yoga and not prerequisites. No one expects you to master the asanas on the very first day. Yoga is all about pushing past your body’s limits over time.To begin, it’s helpful to keep the following things in mind, suggests Zubin Atré, founder of Atré Yoga Studio in New Delhi. 90019 90005 90008 90009 If you have a history of a chronic disease or are recovering from an injury, consult your physician before commencing. Let your yoga teacher know of any injuries or pains. 90010 90009 Do what you easily can. There is no competition. You are expected to move at your own pace. Listen to your body and do not push yourself. 90010 90009 Many benefits of the yoga practice will unfold progressively.Be regular in your practice and do not give up because you can not touch your toes in the first go. 90010 90009 Do not get discouraged by the initial lack of flexibility or strength, it improves over time. Be patient and give your body the time to respond. 90010 90009 Focus on the breath, right from the beginning. 90010 90009 Understand that every body is unique. Everyone has different levels of strength, stamina, and flexibility. Your lifestyle and goals may also vary. Find a style of yoga that suits your needs.90010 90015 90002 Your yoga practice can do much more than lend muscle power and reduce stress. A study conducted at University of Illinois indicates that short 20-minute sessions of yoga can help your brain work better and keep your mind focused. A lot depends on the kind of asanas you perform — some of them are energising like back bends while forward bends have a calming effect. Standing asanas build stamina and balancing asanas cultivate concentration. Twists will help you detoxify the body and release tension.If you’re new to yoga, start with these basic asanas. 90005 «Each pose can be held for 3 to 5 long breaths. You can practice these twice a week and gradually make it a part of your daily routine, «recommends Zubin. 90037 90019 Here are a few basic Yoga asanas that can help you get started: 90039 90002 90019 90042 1. Tadasana (Mountain Pose) 90043 90005 90002 This pose teaches one to stand with majestic steadiness like a mountain. The word ‘Tada’ means a mountain, that’s where the name comes from.It involves the major groups of muscles and improves focus and concentration. It is the starting position for all the other asanas. 90005 90002 Stand with your heels slightly apart and hang your arms besides the torso. Gently lift and spread your toes and the balls of your feet, then lay them softly down on the floor. Balance your body weight on your feet. Lift your ankles and firm your thigh muscles while rotating them inwards. As you inhale, elongate your torso and when you exhale release your shoulder blades away from your head.Broaden your collarbone and elongate your neck. Your ears, shoulders, hips and ankles should all be in one line. You can check your alignment by standing against the wall initially. You can even raise your hands and stretch them. Breathe easy. 90019 90005 90050 90003 90052 Yoga poses: This pose teaches one to stand with majestic steadiness like a mountain 90053 90004 90002 90019 90042 2. Vrikshasana (Tree Pose) 90043 90005 90002 This pose gives you a sense of grounding. It improves your balance and strengthens your legs and back.It replicates the steady stance of a tree. Place your right foot high up on your left thigh. The sole of the foot should be flat and placed firmly. Keep your left leg straight and find your balance. While inhaling, raise your arms over your head and bring your palms together. Ensure that your spine is straight and take a few deep breaths. Slowly exhale, bring your hands down and release your right leg. Back in the standing position repeat the same with the other leg. 90019 90005 90003 90052 90065 90053 90004 90003 90052 Yoga poses: This pose gives you a sense of grounding 90053 90004 90002 90019 90042 3.Adho Mukho Svanasana (Downward Facing Dog Pose) 90043 90005 90002 This pose stretches hamstrings, chest and lengthens the spine, providing additional blood flow to the head. It is will leave you feeling energised. Sit on your heels, stretch your arms forward on the mat and lower your head. Form a table, like pushing your hands, strengthening your legs and slowly raising your hips. Press your heels down, let your head hand freely and tighten your waist. 90019 90005 90080 90003 90052 Yoga asanas: This pose stretches hamstrings, chest and lengthens the spine 90053 90004 90002 90019 90042 4.Trikonasana (Triangle Pose) 90043 90005 90002 It stretches the legs and torso, mobilises the hips and promotes deep breathing, leaving one with enlivening effects. Stand with your feet wide apart. Stretch your right foot out (90 degrees) while keeping the leg closer to the torso. Keep your feet pressed against the ground and balance your weight equally on both feet. Inhale and as you exhale bend your right arm and make it touch the ground while your left arm goes up. Keep your waist straight. Ensure that your body is bent sideways and not forward or backwards.Stretch as much as you can while taking long, deep breaths. Repeat on the other side. 90019 90005 90093 90003 90052 Yoga poses: It stretches the legs and torso, mobilizes the hips and promotes deep breathing 90053 90004 90002 90019 90042 5. Kursiasana (Chair Pose) 90043 90005 90002 An intensely powerful pose, this one strengthens the muscles of the legs and arms. It builds your willpower and has an energizing effect on the body and mind. Stand straight with your feet slightly apart. Stretch your arms but do not bend your elbow.Inhale and bend your knees, pushing your pelvis down like you are sitting on chair. Keep your hands parallel to the ground and back straight. Take deep breaths. Bend gradually but make sure your knees do not go beyond your toes. 90005 90105 90003 90052 Yoga Poses: An intensely powerful pose, this one strengthens the muscles of the legs and arms 90053 90004 90002 90019 90042 6. Naukasana (Boat Pose) 90043 90005 90002 It tightens the abdominal muscles and strengthens shoulders and upper back.It leaves the practitioner with a sense of stability. Lie back on the mat with your feet together and hands by your side. Take a deep breath and while exhaling gently lift your chest and feet off the ground. Stretch your hands in the direction of your feet. Your eyes, fingers and toes should be in one line. Hold till you feel some tension in your navel area as your abdominal muscles begin to contract. As you exhale, come back to the ground and relax. 90019 90005 90118 90003 90052 Yoga asanas: It tightens the abdominal muscles and strengthens shoulders and upper back 90053 90004 90002 90019 90042 7.Bhujangasana (Cobra Pose) 90043 90005 90002 This one will strengthen the lower back muscles while cushioning the spine, triceps and opens the chest to promote the inhalations. It also makes the spine flexible. 90005 90002 Lie on your stomach with your feet together and toes flat. Place your hands downwards below your shoulders on the mat, lift your waist and raise your head while inhaling in. Pull your torso back with the support of your hands. Keep your elbows straight and make sure you put equal pressure on both palms.Tilt your head back and make sure your shoulders are away from your ears. Exhale while coming back to the ground. 90019 90005 90133 90003 90052 Yoga asanas: This one will strengthen the lower back muscles while cushioning the spine 90053 90004 90002 90019 90042 8. Paschimottanasana 90043 90005 90002 This asana helps in improving the flexibility of the hamstrings and hips and lengthens the spine. Sit up with your back straight and toes pointing outwards. Breathe in and raise your hands over your head and stretch.Now, while breathing out bring your hands down and bend then forward to touch your legs. Place your hands wherever they reach, hold your toes if you can but do not force yourself. Breathe in and elongate your spine. While breathing out, keep your navel close to your knees. 90019 90005 90146 90003 90052 Yoga asanas: This asana helps in improving the flexibility of the hamstrings and hips 90053 90004 90002 90019 90042 9. Child’s Pose 90043 90005 90002 This restful posture helps let go and surrender.It restores vitality physically, mentally and emotionally. Insert the pose between challenging asanas, and practice with closed eyes, listening to the sound of your breath. Bend your knees and sit on your heels. Keep your hips on your heels. Lower your head on the mat and bring your hands forward by your side. Press your thighs against your chest and breathe lightly. 90005 90158 90003 90052 Yoga asanas: This restful posture helps let go and surrender 90053 90004 90002 90019 90042 10. Sukhasna 90043 90005 90002 Sukhasna is a comfortable position for pranayama and meditation.It gives the practitioner a centering effect. All the other asnas are done to eventually make the body feel comfortable to be able to sit in this position for meditation. This asna takes the yoga practice beyond its physical dimension and helps you get in touch with your spiritual side. Sit comfortably on the mat with crossed legs (left leg tugged inside the right thigh and right leg tugged inside the left thigh). Keep spine straight. Place your hands on your knees. You can use the Jnana mudra or Chin mudra.Relax your body and breathe gently. 90005 90170 90003 90052 Yoga asanas: Sukhasna is a comfortable position for pranayama 90053 90004 90002 90019 90005.90000 5 Basic Poses to Get You Started 90001 90002 If you’ve never done it before, yoga can feel intimidating. It’s easy to worry about not being flexible enough, in shape enough, or even just looking silly. 90003 90002 But yoga is not just those crazy arm-balancing, pretzel poses that are so popular on social media. It can be easy to get started and then work your way to more advanced poses. 90003 90002 Whether you want to learn some basic moves before you take a class, get some tips on where to begin with an at-home practice, or learn a few poses to improve flexibility, here’s a sequence that can get you started.90003 90002 This sequence is the foundation for sun salutations. If you take any Vinayasa or flow class, you’ll most likely be working through this basic sequence. 90003 90002 This pose looks easy, because it’s basically just standing. But it’s the basis for all the other standing poses and inversions. 90003 90002 If you do this actively, you’ll be working your torso and legs, and you’ll be grounding yourself. This can be great for confidence and easing anxiety. 90003 90014 90015 Stand with your big toes barely touching, and your heels slightly apart.A good way to gauge your stance is to see if your second toes are parallel. 90016 90015 Press into all four corners of your feet: big toe, little toe, right side heel, left side heel. As you push into your feet, feel how that engages your entire leg and keeps those muscles active. 90016 90015 Take a deep breath and roll your shoulders up and back, releasing them down, so your shoulder blades are resting toward each other and your neck is long. 90016 90015 Take a few deep breaths here. Close your eyes if you like.90016 90023 90002 When you’re ready to move on, take a deep breath. 90003 90014 90015 On your inhale, lift your arms to the sides and up, over your head. 90016 90015 On your exhale, release your arms (either in front of your body or out to the side, like a swan dive) as you fold your torso over your legs. On the first time through, have at least a slight bend in your knees. No matter how flexible you are, your hamstrings will be cold when starting out, and you’ll want to be gentle with them.90016 90015 As you relax into the pose more, begin to straighten your legs as far as feels good. Anything that pinches or is a shooting pain should immediately stop your movement. Let gravity do the work here — do not pull yourself down and try to force the fold. 90016 90015 You can put your hands on your shins, your feet, or the floor. This passively lengthens your spine and your hamstrings, and it’s also a great way to work on balance. 90016 90023 90002 This is a very active pose that works all the muscles of your front body.90003 90014 90015 From Forward Fold, put your hands flat on the floor, bending your knees as much as needed to do so. Step back one leg at a time, until you’re in a high Plank Pose. 90016 90015 Press into your hands, keep your legs parallel and engaged, and pull your bellybutton toward your spine. 90016 90015 Take a few deep breaths here, working your core and your arms. 90016 90023 90002 It’s easy to drop a little too much and get «banana back» or to hunch your shoulders. A good way to figure this pose out as a beginner is to get a friend to look at the shape you’re making from the side.90003 90002 Your upper body, from your hands on the floor, up to your hips, should be relatively straight, allowing for some curves due to natural spine curves. 90003 90002 This pose elongates your spine, stretches your back leg muscles, and aids in digestion. Since it’s a mild inversion, it can release stress, help with headaches, and calm the nervous system. 90003 90014 90015 From Plank Pose, push into your hands and lift your hips up and back on the inhale. One thing that can be tricky with this pose is, again, keeping your shoulders engaged but not working too hard, and keeping a neutral spine.90016 90015 Your legs should be straight, and your heels working toward the floor. There will probably be some space between your heels and the floor. You could be very flexible, but if your legs are a bit on the long side, you probably will not have your heels all the way to the floor. That’s fine. Keep your legs active and heels reaching toward the ground. 90016 90015 Your first time in this pose, pedal out your feet a little to warm up your leg muscles. 90016 90023 90002 In any yoga class, this is a good pose to come to if you want to rest and reset your nervous system.90003 90014 90015 In Downward-Facing Dog, take a deep breath. On the exhale, release your knees to the floor, pull your hips back to your heels, and rest your forehead on the floor. 90016 90015 You can either leave your arms stretched in front of you or pull them next to your body, hands resting palms up near your feet. 90016 90015 This is a restorative pose, so adjust it to your needs. If you want to widen your knees a bit, do so. Like all forward folds, this pose is nurturing. It relaxes your spine, shoulders, and neck, and massages your internal organs.90016 90023 90070 90002 90072 Gretchen Stelter began her yoga journey after she realized that she loved working as an editor and writer who sat at her computer all day, but she did not love what it was doing for her health or her general wellness. Six months after finishing her 200-hour RYT in 2013, she went through hip surgery, which suddenly gave her an entirely new perspective on movement, pain, and yoga, informing her teaching and her approach. 90073 90003.90000 24 Essential Yoga Poses for Beginners (Videos) 90001 90002 Yoga is an ancient practice that involves specific poses (asanas) and breathwork (pranayama). It has been increasingly growing in popularly in the last decade. 90003 90002 It’s hard to scroll down your Instagram feed without seeing people striking an impressive asana. 90003 90002 Seemingly, people everywhere are doing yoga-and that’s for good reason. 90003 90002 Studies show practicing yoga brings a ton of health benefits to one’s health.90003 90002 Practicing yoga brings a sense of calmness and relaxation to the mind and body. It’s also a practice that heightens body awareness as well as self-awareness. 90003 90002 What’s more, practicing yoga brings the feeling of serenity, improved clarity, and ease stress, tension, and anxiety. 90003 90002 There are also physical benefits of yoga. Regular yoga sessions may help build core strength and improve body alignment. 90003 90002 It can also relieve back pain and aid digestion.90003 90002 If you thinking about starting yoga-do it, it will benefits every aspect of your health and body. To help you get started I’ll create this post so you can familiarise yourself with common yoga poses. 90003 90002 Poses that you’re likely to encounter in most yoga classes. Consider this your cheat sheet to yoga. 90003 90002 90023 24 Best Yoga Poses for Beginners 90024 90003 90026 Relaxation Asana 90002 Ready to start? Here are 20 helpful yoga poses for beginners.Read the instructions for each pose before you start. 90003 90023 1. Corpse Pose (Savasana) 90024 90002 90032 90033 90003 90002 Savasana is often done at the end of a yoga class / practice to relax and calm the mind and body. It’s a very easy and simple exercise to do. This pose helps to calm the mind, relax the body, and relieve stress. 90003 90002 90038 How to do it: 90039 90003 90002 Begin by lying on the mat and relax your arms along sides with the palms facing up and the legs out in front of the body.90003 90002 Close your eyes and focus on relaxing for 5 minutes. Breathe naturally. You should feel your belly button moving up and down. 90003 90002 Come out of the pose slowly, rolling to one side before coming up to a seated position. 90003 90023 2. Mountain Pose (Tadasana) 90024 90002 90050 90033 90003 90002 Tadasana is the beginning of all the standing poses. It’s one foundational pose that’s also used as a transition to other poses. However, it can also be practiced on its own as a breathing exercise and for posture alignment.90003 90002 90038 How to do it: 90039 90003 90002 Start by standing with the feet hip-width distance apart Hug the core in and tug your tailbone. Bring the arms out to the side of your body. 90003 90002 Stand tall like a mountain. Hold for a few breaths and then exhale to come out of the pose or to flow into the next pose 90003 90023 3. Easy Pose (Sukhasana) 90024 90002 90066 90033 90003 90002 Sukhasana is great for enhancing your hips and back flexibility. It’s a great exercise for conditioning your abdomen and strengthening the back and spinal muscles.It also opens the hips, groin, and outer thigh muscles (abductors). 90003 90002 90038 How to do it: 90039 90003 90002 Begin by sitting up straight with the legs crossed and your shoulders pull back and relax down. Hug your abdominals in and bring the top of the head parallel with the ceiling. 90003 90002 Breath calmly and evenly. 90003 90002 Hold this position for any length for a few minutes. If you practice this pose regularly, be sure to alternate the cross of the legs.90003 90002 Pro tips: If your knees do not reach the ground, yoga blocks or pillow can be placed beneath them. Try to keep your hips down, let your spine grow tall as shown in the image. 90003 90023 4. Upward Facing Hand Pose (Urdhva Hastasana) 90024 90002 90086 90033 90003 90002 Upward hand facing pose is also known as Upward Salute, Upward Tree Pose, or Palm Tree Pose. It is great for stretching the whole body and let energy flows through. It also helps with feeling more awake and making it easier to breathe by expanding the ribs and lungs.90003 90002 How to do it: 90003 90002 Begin by standing tall with the feet hip shoulder-width apart in Mountain Pose. On an inhale, bring the hands up to the sky, taking a slight backbend 90003 90002 Hold for as long as feels good, or simply flow into the neck pose on the exhale. Exhale to come out of the pose 90003 90023 5. Cat Pose (Marjariasana) / Cow Pose (Bitilasana) 90024 90002 90100 90033 90003 90002 These two poses are often done as linked movements, flowing from one into the other.90003 90002 Cat and Cow are often practiced together, in the beginning, to gently stretch your lower back and spine. This practice is amazing for the back and your abdomen. These deep stretches can help with alleviating cramps and improving posture. 90003 90002 How to do it: 90003 90002 Begin on the hands and knees with the hands under the shoulders and the knees under the hips. On the inhale, press into the hands and arch the back, bringing the head and hips up to the sky. 90003 90002 This is a cow pose.On the exhale, round the back, tucking the head 90003 90002 Repeat for at least five breaths 90003 90023 6. Seated Forward Fold (Paschimottanasana) 90024 90002 90118 90033 90003 90002 Paschimottanasana is a classic pose that stretches the back and hamstring muscles. It’s a great exercise to lengthen the spine. 90003 90002 How to do it: 90003 90002 Start by standing tall with the feet hip-width distance apart in Mountain Pose (Tadasana) 90003 90002 On an inhale, bring the arms up to the sky in Upward Facing Hand Pose (Urdhva Hastasana) 90003 90002 Exhale, folding forwards and reaching the hands towards the feet.If the feet can not be reached, just reach as far as the hands can go 90003 90002 Hold for a few breaths. Inhale to rise back up 90003 90023 7. Cobra Pose (Bhujangasana) 90024 90002 90136 90033 90003 90002 Bhujangasana is great for strengthening shoulders and back while stretching the chest. It also improves spinal flexibility. 90003 90002 How to do it: 90003 90002 Start on the belly with the hands beneath the shoulders 90003 90002 Using the hands and the core, inhale and lift the head, neck, and chest from the ground (only going as far up as is possible using the back muscles) 90003 90002 Hold for a few breaths.Exhale back down and out of the pose 90003 90023 8. Garland Pose (Malasana) 90024 90002 Malansana is a deep squat yoga pose that opens the hips, groin, thighs, and ankles. This pose helps increase blood circulation in the pelvis. 90003 90002 How to do it: 90003 90002 Begin standing with the feet a little bit more than hip-width distance apart 90003 90002 On the exhale, squat down, keeping the toes and knees pointed out to the side. 90003 90002 Bring the elbows to the insides of the knees, and keep the hips pressed down and back 90003 90002 Hold for a few breaths.Inhale back to standing to come out of the pose 90003 90023 9. Downward Facing Dog (Adho Mukha Svanasana) 90024 90002 90166 90033 90003 90002 Downward facing dog elongates the spine and strengthens the back and upper body muscles. 90003 90002 How to do it: 90003 90002 Start on all fours with the palms and your knees on the floor. Keep your arms straight and neck flat. Breathe out. Tuck your toes under and lift up your hips and glutes. Slowly straighten your legs. Stretch more so that your arms and legs are straight.90003 90002 Adjust your position so that both sides of your body stretch evenly. Slowly bend your knees and sit gently down on your heels, bend forward and relax. 90003 90023 10. Four-Limbed Staff Pose (Chaturanga Dandasana) 90024 90002 90180 90033 90003 90002 Chaturanga Dandasana is a strong, invigorating pose that will fire up your entire body when practiced correctly. 90003 90002 It is commonly used as a transitional pose in many Vinyasa flow classes, so knowing how to do this posture will be extremely helpful.90003 90002 How to do it: 90003 90002 Begin in Plank Pose, the top of a push-up, with your hands directly under the shoulders. With an exhale, push forward slightly from your toes and lower yourself down halfway. 90003 90002 As you lower, maintain your alignment in the spine and pelvis. Keep your core and legs super active, by drawing the belly in and up, and pulling up on the kneecaps. 90003 90002 Hug your elbows in close to the sides of your body, and do not bend them past a 90-degree angle.90003 90002 Release the posture by gently lowering yourself all the way to your mat, or flowing through t 90003 90023 11. Chair Pose (Utkatasana) 90024 90002 90200 90033 90003 90002 This pose targets the muscles of the lower body, toning and strengthening the legs and glutes. It also opens up the chest and shoulders and stimulates the internal organs. What’s more, it is one of the best yoga poses for practicing your tapas, or self-discipline, as your thighs begin to burn! 90003 90002 How to do it: 90003 90002 Start by standing with your feet together.As you exhale, bend your knees and sink your hips back as if sitting into a chair behind you. 90003 90002 Reach your arms up and forward on a diagonal as you draw your shoulders down and away from your ears. Keep space between your collarbones and feel your chest open. 90003 90002 Aim to maintain the natural curves of the spine, not tucking the pelvis too much, or letting it splay backward. 90003 90002 Hold for a few breaths and exhale to release the posture. 90003 90023 12.Locust Pose (Salambhasana) 90024 90002 90218 90033 90003 90002 Locust pose is another posture that works the entire body. It creates length in the spine and front body while strengthening the back, core, glutes, and thighs. If you struggle with poor posture, anxiety, or lack of focus, this pose will be great for you! 90003 90002 How to do it: 90003 90002 Start by lying on your belly with your arms and legs extended straight out in front and behind you. With your inhale, lift your arms, head, upper torso, and legs all at once.90003 90002 Gaze down and forward, keeping the back of the neck long. Squeeze your legs together, drawing your big toes to touch. 90003 90002 For a challenge, sweep your arms behind you, clasping your hands above your low back and drawing the heart forward. 90003 90002 Hold the posture for a few breaths, then release gently on an exhale. 90003 90023 13. Boat Pose (Navasana) 90024 90002 90236 90033 90003 90002 To target your core, the Boat pose is extremely effective! It also strengthens and lengthens the spine, and stimulates the internal organs to aid in digestion.90003 90002 How to do it: 90003 90002 Begin in a seated position with your knees bent and feet planted in front of you. Sit up tall, reaching the crown of the head up towards the sky to lengthen your spine. 90003 90002 Extend your arms directly in front of you and lift your feet off the ground so your legs are bent at a 90-degree angle. Rock forward slightly so you are balanced on your sitting bones. 90003 90002 Draw your low belly in and up to avoid rounding through the lower back.90003 90002 Once you feel stable, try extending your legs to take this pose to the next level. 90003 90002 Hold for a few breaths, maintaining an active core. Gently release your feet to the floor with an exhale to come out of the posture. 90003 90023 14. Warrior I (Virabhadrasana I) 90024 90002 90256 90033 90003 90002 The Warrior poses targets the entire body, especially building strength in the lower body. Warrior I opens the chest and lengthens the hip of the extended leg.It can improve circulation and help you feel more focused and grounded. 90003 90002 How to do it: 90003 90002 From a high runner’s lunge with your right leg forward, spin your back left heel down so your toes are at a 45-degree angle to the short edge of your mat. 90003 90002 Bend into your front leg, with your knee pointing in the same direction as your toes (straight forward). Be mindful the knee does not bend past the ankle. 90003 90002 Lift both of your arms towards the sky, allowing your gaze to follow.90003 90002 To exit the posture, bring your hands to the floor as you exhale, then step your front foot back to Downward-Facing Dog (Adho Mukha Svanasana). Repeat Warrior I with the left leg forward. 90003 90002 * If you have a hip injury, please avoid practicing this posture. 90003 90023 15. Warrior II (Virabhadrasana II) 90024 90002 90276 90033 90003 90002 Just like Warrior I, this posture engages the entire body. It is a very grounding posture and can help improve your concentration.Warrior II also strengthens your arms, back, and opens the hips and chest. 90003 90002 90038 How to do it: 90039 90003 90002 From a high runner’s lunge with your right leg in front, spin your back heel down so the toes of your left foot are at a 45-degree angle to the short edge of your mat. 90003 90002 Bend into your front leg, creating the same foundation as in Warrior I. 90003 90002 Extend your arms at shoulder height so they are parallel with the long edge of your mat.Set your gaze over the middle finger of your front hand. Activate the muscles of your arms by pressing them down against energetic resistance. 90003 90002 To exit this posture, cartwheel your hands to the top of your mat and step your right foot back to Downward-Facing Dog. Repeat Warrior II with the left leg forward. 90003 90002 * If you have a hip injury, please avoid practicing this posture. 90003 90023 16. Extended Side Angle Pose (Utthita Parsvakonasana) 90024 90002 90298 90033 90003 90002 This posture strengthens the lower half of your body and offers a deep side stretch of the upper body.Also, this posture relieves tension in the back and shoulders and opens the hips and chest. 90003 90002 How to do it: 90003 90002 From a high runner’s lunge with your right foot forward, spin your back heel down so your toes of your left foot are at a 45-degree angle to the short edge of your mat. Bend into your front leg, creating the same foundation as in Warrior I and II. 90003 90002 Make your way into Warrior II. Then, on an exhale, bring the front elbow to the front thigh. Extend the other arm overhead, reaching toward the front of your mat.90003 90002 Press your front elbow firmly into your thigh to lift the torso and open the chest with a slight twist. Turn your top temple toward the sky to keep your head aligned with your spine. 90003 90002 Come out of this posture by planting your hands on either side of your right foot, then stepping back into Downward Facing Dog. Repeat Extended Side Angle with the left foot forward. 90003 90023 17. Shoulder Stand (Salamba Sarvangasana) 90024 90002 90316 90033 90003 90002 Inversions like Shoulder Stand stimulate metabolism and benefit both the immune and lymphatic systems.This posture will also strengthen your core, glutes, and legs. Practicing this posture at nighttime specifically helps relieve insomnia. 90003 90002 Take care in this posture to be sure there is no weight directly on the neck. As a precaution, you can cushion your neck and shoulders with a folded blanket. 90003 90002 90038 How to do it: 90039 90003 90002 Begin lying on your back with your arms at your sides. Bend your knees into your chest then extend them towards the sky. 90003 90002 Firmly ground down through your arms and as you press them into the floor, lift your hips to create a straight line from your torso to your toes.90003 90002 For support, bring your hands to your low back, with your fingertips pointing up toward your toes. Keep your elbows tucked in. Walk your hands up higher up on your back as you straighten your torso even more. 90003 90002 Hold the posture for a few breaths and slowly release with an exhale. 90003 90002 Beginner’s tip: get the same benefits of this inversion by practicing Legs Up the Wall (Viparita Karani) instead. Simply lie next to a wall, keeping your entire upper body on the ground, and extend your legs up the length of the wall with your body in the shape of an L.90003 90023 18. Tree Pose (Vrksasana) 90024 90002 90340 90033 90003 90002 This posture may not look so challenging, combines strength, balance, and flexibility. This pose builds up strength in the core and the stabilizing muscles of the standing leg while stretching the groin and glutes. Practicing tree pose can also help you feel grounded, connected, and focused. 90003 90002 90038 How to do it: 90039 90003 90002 Begin standing with the feet together in mountain pose.Root down into one foot as the other foot lifts. Place the sole of the lifted foot flat against the inner thigh or calf of the standing leg (never on the knee!). 90003 90002 Bring your hands with the palms together in front of your chest in a prayer position to help create balance. 90003 90002 When you gain stability, inhale and reach the arms up to the sky. Keep your gaze focused on an unmoving point. 90003 90002 Maintain steady breath until you are ready to release the pose, placing the foot back down with an exhale.90003 90023 19. Upward Facing Bow / Wheel Pose (Chakrasana) 90024 90002 90360 90033 90003 90002 Heart opening yoga poses are energizing postures. Wheel pose strengthens the arms, shoulders, and legs while lengthening the front body and hips. As with other backbends, it opens the shoulders and chest in a deep way and improves the mobility of the spine. This yogic posture can also alleviate symptoms of asthma and help fix slouched posture. 90003 90002 90038 How to do it: 90039 90003 90002 Start by lying on your back with your knees bent and soles of the feet on the mat.Your feet should be hip-width apart. 90003 90002 Place your palms on either side of your head, with your fingertips pointing toward your toes. Keep your elbows hugging in and lift your hips. Engage your glutes and hamstrings to support your lower back. 90003 90002 Ground yourself equally into each hand and foot. Draw your shoulder blades together and open across your chest. 90003 90002 Stay for several breaths. When you are ready to release the posture, gently lower your hips to your mat with an exhale.90003 90002 Beginner’s tip: if you are new to a yoga practice, try practicing bridge pose instead (find the pose below). 90003 90023 20. Extended Hand to Toe Pose (Utthita Hasta Padangusthasana) 90024 90002 90382 90033 90003 90002 This pose might be a bit ambitious if you are just beginning your yoga practice — but give it some time and practice, and you will notice improved balance, flexibility, and focus. 90003 90002 This posture strengthens all of the muscles that stabilize your standing leg, from your ankle to your hip.It is a deep stretch for your hamstring and opens the arm and shoulders as well. 90003 90002 90038 How to do it: 90039 90003 90002 Begin by standing in mountain pose. Set your gaze on a non-moving point and root down into your left foot. 90003 90002 On your inhale, raise your right knee up towards your chest. Grasp your right big toe with the first two fingers of your right hand. As you exhale, rotate your bent knee and right arm out to the side. 90003 90002 Straighten the right leg and arm on your next inhale.Keep your gaze and breath steady. 90003 90002 To come out of the posture, bring the leg back in front of the body, and gently release it to your mat. 90003 90023 21. Plank Pose (Phalakasana) 90024 90002 90404 90033 90003 90002 Plank is without a doubt one of the best yoga poses for beginners to know. Practicing this posture will warm, energize, and tone your entire body. Plank pose strengthens your wrists, arms, shoulders, core, and legs. Over time, it can also help reduce back pain and improve posture.90003 90002 90038 How to do it: 90039 90003 90002 Come into a push-up position with your shoulders directly over your wrists. Spread your fingers wide and grip your mat with your fingertips to engage your arm muscles. 90003 90002 Widen the space between your shoulder blades and reach the crown of the head forward to lengthen your spine. Pull your belly in and aim to keep the natural curves of your spine. 90003 90002 Engage your leg muscles by pulling up on your kneecaps and pressing back through your heels, as if there is an imaginary wall behind you.90003 90002 Hold your plank for several breaths and release on an exhale, either lowering yourself to your stomach or flowing through to the posture in a sequence. 90003 90023 22. Bridge Pose (Setu Bhandasana) 90024 90002 90424 90033 90003 90002 Bridge pose is another on the list of basic yoga poses that is also great for your body in many ways! 90003 90002 It tones and strengthens your glutes and hamstrings, opens up your chest and shoulders, and increases the mobility of the spine.This asana also aids in digestion by stimulating the internal organs and can help alleviate stress and anxiety. 90003 90002 90038 How to do it: 90039 90003 90002 Begin by lying on your back with your knees bent and soles of the feet on your mat, hip-width distance apart. Place your arms at your sides. 90003 90002 Ground down through your feet, arms, and upper back. Feel your glutes and hamstrings fire up as you lift your hips. Be mindful to keep your knees and toes pointing straight ahead.90003 90002 To intensify the stretch in your shoulders, bring your hands underneath you and interlace the fingers. 90003 90002 Hold your Bridge pose for several breaths, then gently release your hands (if clasped beneath you) and your hips back to your starting position. 90003 90023 23. Happy Baby (Ananda Balasana) 90024 90002 90446 90033 90003 90002 Happy Baby is wonderful for relieving tension in the hips and the lower back. You will feel a deep stretch in your groin, hamstrings, and inner thighs.90003 90002 It is one of many yoga poses that helps to alleviate back pain and eases anxiety and is said to help release negative emotions that are held in the hips. 90003 90002 90038 How to do it: 90039 90003 90002 Begin by lying on your back. Draw both knees in towards your chest. Flex your feet, so the soles of your feet are facing the sky. 90003 90002 Take hold of your big toes, ankles, or inner thighs and draw your knees toward the floor. Aim to keep the natural curves of your spine and draw your tailbone toward the floor.90003 90002 Hold for several breaths. Try to soften the front of the hips with each exhalation. Exit the pose slowly, extending both legs back down to your mat. 90003 90023 24. Child’s Pose (Balasana) 90024 90002 90466 90033 90003 90002 Child’s pose is one of the most important yoga postures for beginning students. A yoga instructor will often suggest using it as a resting pose if you need a break during an intense class. Balasana is a grounding posture that provides a gentle stretch for the back and hips.It helps calm the nervous system, reduces stress and fatigue, and relieves lower back pain. 90003 90002 90038 How to do it: 90039 90003 90002 Start in a kneeling positing. Bring your big toes together and widen your knees. 90003 90002 Walk your hands forward, lowering your torso to rest between your thighs. Feel your forehead and your shins connected to the ground below you. 90003 90002 Sink your hips back towards your heels as your arms extend forward, creating length throughout your back body.90003 90002 If you experience any discomfort in your shoulder, try a variation with your arms resting down by your sides instead. Stay in Child’s pose for as many breaths as you want or need. 90003 90023 Is Yoga Difficult for Beginners? 90024 90002 The beauty of yoga is that it requires very little other than your own body, a yoga mat, and optional yoga props to get you started. While it can be overwhelming to learn all the different yoga poses and their Sanskrit names, do not worry too much.After practicing a few times, you’ll feel more comfortable in each posture 90003 90002 However, it is important to familiarize yourself with poses that you’re going to practice beforehand. The more familiar you are with the poses, the more ease you will feel when practicing them. 90003 90002 The 20 yoga poses below are beginner-friendly and give you a great place to start. You can also watch online yoga class videos to see how yogis do each movement. Start with the easier poses and ones that feel more comfortable to you, and always be very careful to listen to your body while practicing.90003 90002 Never push past your limit. Yoga is about becoming aware of your body. If you are not flexible enough to touch your toes yet, that is okay! Work your way up to it, but never force it. 90003 90023 How Can I Start Yoga at Home as a Beginner? 90024 90002 One of my favorite things about yoga is that I can practice it anywhere- indoors at home or outside in the sun. 90003 90002 If the thought of doing yoga at home sounds ideal to you, then you absolutely can! You can practice yoga in the comfort of your own home.90003 90002 While yoga sessions led by yoga teachers come with their own merit, there is no need to be in a class setting if that is out of your comfort. 90003 90002 For many beginners, practicing yoga at home is a great option; no one will distract you while in a child’s pose. 90003 90002 Or when you need more concentration for a tree pose, the quietness of your own space may be helpful. 90003 90002 There are also tons of free yoga apps and online yoga classes that’ll walk you through each pose.All you need is a yoga mat to get started. 90003 90507 90508 Joanne Highland 90509 90508 Registered Yoga Teacher (RYT) — Contributor 90509 90002 Joanne Highland is a 500-hour certified yoga and barre fitness teacher. Originally from the central coast of California, she attended the University of Southern California, graduating in 2007 with a degree in music and minor in health promotion. 90003 90514 .