Beginner Yoga Pose

10 Beginner Yoga Poses 2021

As a beginner yoga student, you may be intimidated by the sheer number of positions and their strange-sounding names. Relax, your yoga practice is a lifelong quest, so you’ll have plenty of time to learn a plethora of poses. As you develop, you can attempt more difficult postures, but it’s best to keep things basic when you’re first starting out.

Here are some of the yoga poses that you can try before going into hardcore mode with other poses:

Downward Facing Dog (Adho Mukah Svanasana)

Downward-Facing Dog
  • Start on your hands and knees, with your hands stacked under your shoulders and knees under your hips.
  • Spread your hands wide and press your index finger and thumb into your mat.
  • Lift your tailbone and press your butt up and back, drawing your hips toward the ceiling. Straighten your legs as best as you can and press your heels gently toward the floor.
  • Your head should be between your arms, facing your knees, and your backs should be flat.
  • Hold for 5–10 breaths.

Beginners often lean too far forward in this yoga pose, turning it into a plank. Instead, keep your weight mostly in your legs and your hips high, with your heels reaching toward the floor (they do not need to touch the floor). If you have tight hamstrings, bend your knees slightly to make the motion easier. Maintain parallel feet.

Mountain Pose (Tadasana)

Mountain Pose
  • Stand with your toes together and heels slightly apart.
  • Spread your toes and place your weight evenly through both feet. Engage your core and tuck your hips under a bit so your tailbone is pointing down toward the floor. Relax your shoulders and roll them back and down.
  • Inhale and reach your arms overhead, while pressing down into your feet. You may also put your hands in prayer position in front of your chest, or rest them by your sides—all are commonly used variations, and your instructor may cue one specifically or give you the choice.
  • Take long, slow, deep breaths in and out of your nose.
  • Hold for 3–5 breaths.

Mountain pose isn’t as well-known as downward facing dog, but it’s just as fundamental. This is an excellent opportunity to discuss alignment, which is the optimal arrangement of your body parts in each position. Because every body is unique, concentrate on rooting down with your feet and lengthening up with your spine.

Crescent Lunge (Utthita Ashwa Sanchalanasana)

Crescent Lunge
  • Take a big step forward with your left foot to start in a staggered stance, with your feet almost mat-length apart.
  • Bend your front knee and keep your back leg straight and heel lifted off the floor. Try to bend your front leg so that your thigh is parallel to the floor. Square your hips toward the front.
  • Extend your arms toward the ceiling on either side of your head and stretch up as you also press into the mat and feel the stretch in your hips.
  • Hold for 5 breaths and repeat on the other side.

The most significant aspect of this stance is that the hips face forward. Consider your hip points to be headlights, and they should be about parallel to the front of your mat. This may necessitate taking a wider position.


Warrior II (Virabhadrasana II)

Warrior II
  • Take a big step forward with your left foot to start in a staggered stance, with your feet almost mat-length apart.
  • Extend your arms so that they are parallel to the floor.
  • Bend your left knee so that it’s at or near a 90-degree angle, your thigh parallel to the floor, while keeping the right leg straight.
  • Point your left toes forward and turn your right foot out to the right so that it’s perpendicular to your left foot. Your left heel should be in line with the arch of your right foot.
  • At the same time, twist your torso to the right so that your left hip is facing toward the front of the room and your right hip is facing toward the back. Your left arm and your head should both be pointing forward and your right arm should be pointing back.
  • Hold for 1–5 breaths.

Triangle (Trikonasana)

  • Start in Warrior II.
  • Straighten your front leg. Then, reach forward with your left hand toward the ground. Tilt your torso forward and rotate it open to the right side.
  • Rotate your arms to 6 and 12 o’clock. Rest your left hand on your shin, or the floor if you can, and extend your top arm fingers toward the ceiling.
  • Hold for 5–10 breaths, then switch sides.

It’s more important to keep your spine long than it is to reach low to your leg or floor

Plank Pose (Kumbhakasana)

Plank Pose
  • Start on all fours, with your knees under your hips and your hands flat on the floor directly underneath your shoulders.
  • Lift your knees off the floor and extend your legs out behind you. You should now be on your toes and your hands, with your body forming one long line
  • Keep your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, and core engaged. Keep your neck and spine in a neutral position by looking down at the top of your mat.
  • Hold this position for 3-5 breaths.

Low Plank (Chaturanga Dandasana)

Low Plank
  • Start in Plank Pose with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended, and core engaged.
  • Slowly lower down to a Low Plank by bending your elbows, keeping them tucked in close to the side of your body, until they form 90-degree angles.
  • Hold for 1 breath.

Upward-Facing Dog (Urdhva Mukha Svanasana)

Upward-Facing Dog
  • From Low Plank/Chaturanga, drop your hips down to the floor and flip your toes over so the tops of your feet touch the floor.
  • Tighten your core and straighten your arms to push your chest up. Pull your shoulders back, squeeze your shoulder blades, and tilt your head toward the ceiling, to open up your chest.

Tree (Vrksasana)

  • Start in mountain pose with your toes together and heels slightly apart.
  • Bring your right foot to the inner thigh of your left leg. Squeeze your foot and inner thigh together. The knee of your right leg should be turned out and your right thigh facing down toward the ground at a 45-degree angle.
  • Once you’ve found your balance, lift your hands to prayer position in front of your chest (as shown), or up overhead if that feels better for you.
  • Keep your gaze focused on a fixed point in front of you to help stay balanced.
  • Hold for 5–10 breaths, then switch sides.

Seated Forward Fold (Seated Forward Fold)

Seated Forward Fold
  • Sit on the floor with your legs extended in front of you. Flex your feet. Sit up tall with a straight back.
  • Bending from your hips and keeping your flat back, fold your upper body over your lower body.
  • If you are able to, grab onto the outside of each foot, or your ankles or shins. Release your neck and let your head hang heavy.
  • Hold for 5–10 breaths.

After done all of the yoga poses, you will feel energized and ready to rumble! Do this everyday to improve your flexibility and also your health.

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