If you have decided to start practicing yoga, as with any other exercises, we recommend you start with the basics. This is why it is important to know the best positions for beginners that way you can ease your way into yoga.
Many people believe that yoga requires you to be young, flexible, or slim, and that couldn’t be any further from the truth. Everyone can practice yoga! It is suitable for all, regardless of age, physical conditions, or weight, and just like with any other physical activity it has different levels of complexity, so you can keep progressing as time goes by.
Yoga has multiple benefits, from improving your posture to promoting good mobility and flexibility, reduce injuries, and minimizing muscular pain and stiffness. You need to know how to do it correctly from the first day of training. It will be much more pleasant and, above all, more effective.
Yoga poses for beginners
If you want to practice yoga at home, here are some simple poses for beginners:
Virabhadrasana or Warrior Pose
This exercise will help you rediscover your inner balance. It strengthens the area from the neck to the pelvis.
To perform this pose, stand up and lift your right leg forward, bending your knee slightly. Extend your left leg as much as possible. Place your hands on your hips and extend your arms, so that your hands are above the line of the head. Move your neck back and maintain this position for 30 seconds.
Tadasana or Mountain Pose
This position is ideal for beginners, as it does not require a lot of skill. Stand with your legs together and separate your heels slightly. Place your palms at chest height and keep your back and head straight.
Relax your shoulders and raise your arms above your head as you inhale deeply. Close your eyes to focus better. If you want to level up the exercise, lift your heels off the ground so that only your toes are resting.
Trikonasana or Triangle Pose
Not only is this position very easy to perform, but it’s extremely helpful for your back. Stand up, with your legs apart shoulder-width apart. Your feet must be parallel as you load your body weight on the right side and stretch your left arm up as far as possible.
With your right hand, lean on the knee while gradually tilting your torso. Once you have found balance, turn your head. Hold the position for a few seconds, then slowly return to the starting position and switch sides.
Marjariasana or The Cat Pose
Another yoga MUST for beginners is the cat pose, which allows you to relax the back and neck, as well as relieve the spine.
Place your palms, knees and the back of the foot on the ground and bring your head back as you round and arch your back, as cats do when angry and when being petted. Repeat the exercise at least 12 times, slowly.
Adho Mukha Svanasana or Downward facing dog position
This yoga beginner position is used to stretch the shoulders and calves, thus strengthening both the legs and the arms. To perform this pose, place your palms and feet on the ground. With your back straight, lift your hips to form a triangle. Spread your fingers apart to find balance and try to release the tension in the neck. Breathe slowly and stretch your back. See also, yoga poses to help improve digestion
Sarvangasana or The Candle Pose
Another yoga classic, and a must for lower back pain and strengthening the core. Lie on your back, legs straight and arms along the sides of the body. Bring your knees to your chest and then lift your torso and legs until they are perpendicular to the floor. You can help yourself with your hands. Your shoulders and your head should rest on the mat. Hold the position for 30 seconds and slowly return to the starting position.