The Five Most Important Yoga Poses for Beginners

yoga pose

I am addicted to Yoga. seriously, you need to try it.

It gives me so much energy and focus. ( andI can wear my favorite sweatshirts haha) if you want to try, there are certain yoga poses that are essential for beginners to know. It’s hard to know which ones you need given that there are over 300 yoga positions, but the following five poses can get you started off right.

Doing each one for five to ten breaths helps you put together a solid beginner yoga program.

  1. Mountain Pose

The Mountain Pose is one of the most basic standing poses in all of yoga. It offers a sense of how to ground to your feet and feel the earth underneath you. There’s a lot going on when doing the Mountain pose, even if it looks like you’re just standing up.

Start out by standing with your feet together and press down through your toes and spread them. Engage your quad muscles to lift your kneecaps through your inner thighs. Draw in your abdominals and lift them up as you lift your chest and press your shoulders down.

Open your chest as you feel your shoulder blades coming towards each other, keeping your palms facing inwards. Breathe deep into your torso and hold the position for 5-8 breaths.

  • Downward Facing Dog

The Downward Facing Dog is used as part of many yoga practices and it helps to strengthen and stretch the whole body. Start by getting on all fours placing your wrists under the shoulders and your knees under the hips. Tuck your toes under and lift up your hips and draw them back towards your heels.

If you have tight hamstrings then you want to keep knees slightly bent, otherwise you should attempt to straighten your legs while keeping the hips back. If you need some extra length then walk your hands forward.

Firmly press through your palms and rotate your inner elbows towards one another. Hollow out your abdominals and continue engaging your legs to move your torso back towards your thighs. Hold the position for 5-8 breaths before dropping to your hands and knees for a rest.

  • Plank

The plank position shows us how to properly balance on our hands and use our body for support. It’s a great method for strengthening abdominals and learning how to breathe in a way that lets you stick in a tricky pose.

Start out on all fours and tuck your toes and lift up your legs off the mat. Slide your heels back until you feel that you have become a straight line of energy. Engage your lower abdominals and draw your shoulders down and away from your ears. Pull your ribs together and then hold the pose for 8-10 deep breaths.

  • Triangle

The triangle position is a great way to stretch your waist, open up your lungs, strengthen your legs, and tone your whole body. Start out by standing with your feet apart one leg length. Open your arms and stretch them out to your sides at shoulder height. Turn out your right foot 90 degrees and turn your left toes in at around 45 degrees.

Keep your abdominals and quadriceps engaged as you hinge over your right leg on the right side. Put your right hand down on your shin, ankle, or knee – or on a block – and raise your left arm up, pointing at the ceiling.

Lift up your gaze to your top hand and hold the pose for 5-8 breaths before repeating for the opposite side.

  • Tree

The tree pose is a great beginner standing balance that promotes clarity and focus. You’ll learn how to properly breathe while keeping your body balanced on one foot. Start out with feet together and put your right foot on the inside of your left thigh. Press your hands together as if in prayer and focus on a spot in front of you.

Hold the pose for 8-10 breaths before switching sides. Be sure to avoid leaning into your standing leg, and keep your abdominals engaged while keeping shoulders relaxed.






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