Best Yoga Poses for Beginners
If you have always wanted to get into Yoga, but have felt overwhelmed by odd-sounding names or complicated poses... YOU ARE NOT ALONE!
Yoga doesn't have to be complex. If you simply get of bed this morning and stretch your arms above your head or touch your toes you are already doing yoga!
The beginner yoga poses outlined below are a great place to start. Yoga is meant to be a mind and body activity that leads to overall well-being.
These 6 best beginner yoga poses are explained below and are simply options for you to choose from. They can be learned at your own pace without any pressure to perfect them.
Easy Seat (Sukhasana)
Downward Dog (Adho Mukha Svanasana)
Low Lunge (Anjaneyasana)
Child's Pose (Balasana)
Forward Fold (Uttanasana)
Pose #1 - Easy Seat
The easy seat pose is a great place to start because it is one of the most basic poses to use in yoga practice.
The easy seat is meant to open your hips, knees, and ankles while strengthening your back for better posture, uplift mood, improve digestion and better breathing.
Sit on a flat, supportive padding (mat, blanket, pillow)
Come to a comfortable, cross-legged position
Slide your shoulder blades down your back and shoulders away from ears
Rest your hands on your thighs or bring your hands to your heart with deep breaths
Pose #2 - Downward Dog
Downward dog is one of the most well-known yoga poses and it is perfect for people who are looking to break into their practice.
This beginner pose is meant to stretch your hamstrings and calves while strengthening your arms and legs. It is a good way to strengthen your core as well. If you incorporate this pose into a weekly practice it may help relieve chronic back pain!
Lower to the mat on all fours with your hands shoulder-width apart - shoulders above wrists and hips above knees
Lift your knees. Tuck your toes against mat. Extend your legs. Your body should now be in an upside-down "V" shape
Lengthen your spine and press the palms into the floor. Pull your pelvis up toward the ceiling.
Hold and engage in deep breaths
Pose #3 - Low Lunge
The low lunge pose aims to lengthen the body and it is easy to incorporate into a daily practice.
This beginner pose increases range of motion in your hip flexors while opening up your rib cage and shoulders. It also strengthens your core, quads, and back. Lastly, it stretches your hamstrings, hip flexors, psoas, back, groin, and neck making this a great full body pose!
Arrange your feet hip-width apart and extend one leg long behind you.
Straighten the back leg and press your top foot into the mat - don't let your front knee extend past your ankle
Inhale and extend your arms to the sky
Repeat on the opposite side
Pose #4 - Cat-Cow
The cat-cow stretch combines two yoga poses that easy to incorporate in your daily life. It activates muscles throughout your entire body.
It has numerous benefits including increasing your mobility in your spine. This can also improve your posture and prevent low back pain. The movement stimulates your abdominal organs that promotes healthy digestion.
Lower onto all-fours with your hips over your knees and your hands over your shoulders.
Exhale as you slowly begin to round your spine toward the ceiling and your head toward the floor - tuck your pelvis and hold - this is the CAT pose
Inhale and slowly begin to arch your back and lift your head toward the ceiling - untuck your pelvis and hold - this is the COW pose
Pose #5 - Child's Pose
The child's pose is a beginner's pose designed to relax your body and your mind. It is a gentle stretch of your spine, hips, thighs and ankles.
This pose also offers deep breathing that relieves tension and promotes relaxation, reduces anxiety and increase blood circulation.
Rest on your knees with your butt against your heels
Exhale and bow forward - lower your upper body onto your thighs
Extend your arms out in front of you with your palms down
Lower your forehead onto mat and relax your neck and jaw
Pose #6 - Forward Fold
The forward fold is a full-body stretch that is great for beginners. It may seem intimidating at first, but if you can't fully reach the floor that is OKAY! You can still do this pose and receive all the great benefits.
This practice helps improve posture, relieves back stiffness and neck tension, and increases hip flexibility. It's a great yoga pose for those who find themself sitting often.
Stand with your feet hip-width distance apart
Lengthen your spine by reaching your hands above your head and slowly fold forward
Bring your fingertips to the floor or yoga block
Release the tension in your head and neck and breathe deeply
Hold for up to 2 minutes and slowly rise out of the pose
Orange Box Fitness: Yoga
In Orange Box Fitness, we offer various LIVE workouts from yoga, spin, strength training, dance, kickboxing and more! We cater the workouts to your needs! If you are beginner or advanced or somewhere in between, we have everything you need to live a healthier and better life!
Laura is our Yoga & Spin Instructor
I have been in the fitness industry for over 18 years. I accidentally stepped into fitness. It started out when the instructor for a class didn’t show up and I still wanted to get my workout in. So, I found the stereo system and popped in the CD, and went for it. I am also a proud mother of 3 boys, 40 years old, and a dietitian. I love all the gifts that fitness gives you; the endorphin high, mental balance, and sweat!