Yoga for Beginners: 5 Basic Poses to Help You Get Started

Ariel lim
May 8, 2022

Are you new to yoga? I know that yoga for beginners can be intimidating if you’ve never tried it before. It’s easy to be concerned about not being flexible enough, not being in good enough shape, or even not knowing what to wear. The truth is, yoga is made for everyone, and there are plenty of beginner-friendly yoga poses that can help you ease into a practice.

The importance of yoga cannot be overstated. When practiced regularly, yoga can help improve flexibility, strength, and balance. It can also help lower stress levels and improve overall mood. And that’s just to name a few benefits! If you’re looking for a way to improve your overall health and wellbeing, yoga is a great place to start.

These sequences of yoga poses for beginners are designed to help you build strength and confidence in your practice. Start with these basic yoga poses, and be sure to listen to your body as you move through each position. Don’t push yourself too hard, and stop if you feel any pain.

Remember, when it comes to yoga for beginners, it is supposed to be a practice of self-care and mindfulness, not a competition. So take it at your own pace, and enjoy the journey!

Yoga For Beginners: The Top 5 Poses

Mountain Pose:

Mountain Pose is a basic yoga pose that helps you to find grounding and stability. It is often used as a starting point in many yoga sequences.

  1. Stand with your feet together and your arms at your sides.
  2. Take a deep breath in, and as you exhale, raise your hands overhead.
  3. Interlace your fingers, and press your palms up towards the sky. Gaze upwards towards your hands.
  4. Hold this pose for a few breaths before lowering back down to the mountain pose.
Mountain Pose

Downward Facing Dog

Downward Facing Dog is a classic yoga pose that can help to stretch and strengthen the entire body. Giving you an all-over sense of wellbeing, Downward Dog is a perfect pose to use as a break from standing poses or inversions.

  1. Start on your hands and knees, with your wrists aligned directly beneath your shoulders and your knees beneath your hips.
  2. As you inhale, lift your knees away from the ground and press back into a downward facing dog.
  3. Your feet should be hip-width distance apart, and your heels should be pressing down towards the ground. Keep your arms straight as you press back into the position.
  4. Hold for a few breaths before coming back to start on all fours.
Downward Dog Yoga Pose

Warrior 1

Warrior I is a standing yoga pose that helps to improve balance and stability. It is also a great way to stretch the front of the body, including the chest, shoulders, and abdomen.

  1. Begin in mountain pose with your feet together and your arms at your sides.
  2. As you inhale, step your left foot back about four feet, keeping your leg straight.
  3. As you exhale, turn your left foot out so that it is perpendicular to your right foot and sink into a low lunge position.
  4. Make sure that your right knee is stacked directly above your right ankle and press down into both feet to stabilize yourself.
  5. Bring your arms up overhead, keeping them parallel to each other as you gaze up.
Warrior 1 Yoga Pose

Child’s Pose

Child’s Pose is a restorative yoga pose that helps to stretch the muscles of the back, hips, and thighs. It is also a great way to relieve stress and tension from the body.

  1. Begin by sitting on your heels with your knees pressed together. As you exhale, slowly lean forward, folding your upper body over your legs.
  2. Stretch your arms out in front of you and rest your forehead on the ground.
  3. Breathe deeply and hold for several minutes before coming back up to a seated position.

Cat Cow Pose

The Cat-Cow Pose is a gentle, flowing yoga pose that helps to stretch the muscles of the back and neck. It is also a great way to warm up the body before beginning a more strenuous yoga practice.

  1. Begin on your hands and knees, with your wrists aligned directly beneath your shoulders and your knees beneath your hips.
  2. As you inhale, arch your back and gaze up towards the sky. This is the cow portion of the pose.
  3. As you exhale, round your back and tuck your chin towards your chest. This is the cat portion of the pose.
  4. Alternate between these two positions for several breaths, moving with each inhale and exhale.

So here you go! Here are the five yoga for beginners postures to help you get started. The yoga poses listed above can help to improve flexibility, strength, and balance. They can also help to relieve stress and tension in the body. Yoga is a great way to start your day or to relax after a long day.

Yoga poses can be done by people of all ages and levels of fitness. If you are new to yoga, it is recommended that you start with basic poses and work your way up to more advanced poses.  If you have any health concerns, please consult your doctor before starting a yoga practice.

At YogaLumino, we provide yoga classes for people of all ages and levels of fitness. We also offer online and in-person  private yoga sessions for those who want a more personalized practice. Or, come join our group classes at Damai Studio & Cafe. Feel free to reach out to us if you are looking to join our yoga classes. We would be happy to help you get started on your yoga journey!

Namaste!

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