It is okay if you are a newbie to yoga. These are some basic beginner yoga poses you have to learn to get comfortable in the yoga classes or whenever you feel like practicing the moves all by yourself in your room.
When I decided to practice yoga, I attended as many classes, only to look at everyone there to see how they made their moves. It wasn’t as if I was trying to make a comparison between myself and them, but I was trying to understand what was going on.
As time went by, I understood there are over 300 yoga poses with different English or Sanskrit names. But even if you know all the names, there is the tendency of not being able to tell if you are making each move rightly or wrongly, that is why, as a beginner, you have to learn the basic poses. If you are concerned about your posture and want to correct it then read here for more details.
Ready to jump right at it? Here are my picks for the top 6 basic yoga poses for a beginner. Note that you shouldn’t have to bother yourself much about doing the poses precisely as you have them in the pictures. As a beginner, it is excusable if you don’t get it all right, that’s why you are a beginner!
1. Mountain Pose/Tadasana
Tadasana forms the basis of all other standing yoga beginner poses, and it makes you have a feel of the earth beneath your feet, particularly when you aren’t making use of an exercise mat. From the picture, you may think this is just a standing position pose, but believe me, this is more than what it seems. These are the steps to follow to do this pose:
- Be in an upright position, and with your feet together
- Spread your ten toes and hold firmly on the ground
- Make a contraction on your quadriceps such that it lifts your kneecaps
- Chest out and pull your abdominal in and up, for a better contraction
- You may decide to keep your hands pressed beside your thighs, in prayer position, or spread above your head; they are just variations of this pose.
- Take a deep breath and exhale slowly
- Hold this position for 1-3 minutes.
2. Plank Pose
Plank pose is a prominent yoga pose that teaches you how to balance your weight on your two hands that are resting on the floor. It is so useful for your abdominals and teaches you how to breathe properly and manage challenging situations. These steps will walk you through:
- Get your exercise mat ready
- Start on all fours
- Tuck your toes in while you rest on your palms
- Make sure you feel a straight back and legs; no bending
- Fasten your abdominals, drop your shoulders, and pull your ribs together.
Stay in this position for 8-10 deep breaths
3. Tree Pose/Vrksasana
Apart from the mountain pose, vrksasana is another standing position yoga pose that is highly effective in giving you stability while you are on one foot. Many yoga specialists say this is one of the typical basic poses beginners must learn, not only because it gives focus, but also teaches you how to breathe while standing and maintain your balance.
These are the simple and easy-to-follow steps to practice this basic yoga beginner’s move;
- Get your exercise mat ready for yoga!
- Start the move off with your feet on the ground
- Press your palms together in prayer position above your head or between your chest
- Slowly raise your right foot until it reaches your left thigh
- Hold in a stable gaze
- Hold still and take 8-10 breaths before you switch legs.
4. Warrior II
Warrior II is significant for beginners in building strength and stability in other yoga practices. While you build strength, it gives you the confidence to stretch your hips and thighs. It comes as a full core package, and one of the essential starting points. The simple steps will guide you through the yoga pose;
- Get your mat ready
- Start the move off with a standing position
- Keep your feet wide apart, bend the left leg, and stretch out the right.
- Turn your left foot away in angle 90 to the other foot
- Stretch your arms to the sides and in a straight line
- Gave over the outstretched left arm
- Hold this position for 1-3 minutes, and then switch to the other side
- Repeat the same process until satisfied.
Sukhasna is a comfortable position for meditation. This yoga pose is mostly used when there needs to be a connection between the body and the mind and gives you the centering effect. A reasonable number of yoga specialists made it clear that other yoga poses are to make you sit comfortably in this meditation position. How to try this;
- Sit comfortably on your exercise mat with your legs crossed
- Chest out and keep your spine straight
- Keep your hands on your knees
- Close your eyes
- Connect the thumb and index finger of each hand
- Relax your body and breathe gently
- You can try this for a longer time, 10mins maybe.
6. Seated Forward Bend
Beginners are always advised by the experts to incorporate the seated forward fold into their daily yoga routine to help stretch the hamstring, sides, and the back. It is perfect for anyone who wants to learn how to breathe correctly in uncomfortable situations, and also open the body.
Seated forward bend comes with a precaution of backing off if you feel any sharp pain after embarking on this yoga pose; do not force it. Also, if at first you feel uncomfortable and can still breathe, it is suggested to continue in this position, with little time, your body will loosen up and let go of the discomfort.
It is not always compulsory you keep your knees straight throughout the sitting positing, you can as well fold it a little, as long as your feet stay flexed. Follow the simple walk-through to practice this move on your own;
- Get your mat ready
- Sit on the exercise mat with your legs outstretched and flex your feet
- Lean forward until your belly is wholly rested on your thighs while you face down
- Rest your arms and palms on the mat.
- Release your neck and your head hanging heavy
- Stay in this position for 1-3 minutes
- You can repeat this process until satisfied.
This article was crafted to help the people who are new to yoga exercise get into the thick of it. Read through and try out each pick; with little patience and time, you will be able to do all other poses by yourself. These are just the basic yoga poses every beginner should get acquainted to. Feel free to ask us questions if you have one after going through this article.