The Top 10 Yoga Poses for Beginners: Start Your Practice Today
It’s never easy to start a new habit, and movement is no different. Some “newbies” may find walking into a yoga studio very uncomfortable. Here are some poses (asanas) that are great for beginners that will also introduce some of the more common poses most likely to see in a beginner class. And as with any type of movement, make sure it feels good in your body! Even if the pose looks aligned correctly on the outside, you also want to feel that on the inside! With the help of an experienced yoga teacher, all poses can be modified to make them work for your body and health.
Mountain Pose (Tadasana): Stand tall with your feet together, arms relaxed by your sides. This pose focuses on alignment, grounding, and finding balance.
Look for neutral pelvic alignment. Setting the spine and hips up for success
1st Chakra - Root / Muladhara Chakra
Child's Pose (Balasana): Kneel on the floor, sit on your heels, and stretch your arms forward while lowering your forehead to the ground. It's a restful and calming pose.
Make sure knees and hips are comfortable in this pose. If not, lay on your back and pull knees to chest (reversing the pose)
6th Chakra - Third Eye Chakra / Ajna Chakra
Downward-Facing Dog (Adho Mukha Svanasana): Start on your hands and knees, then lift your hips upward to form an inverted "V" shape. This pose stretches the entire body and strengthens the arms and legs.
Draw naval into the midline of the body. Draw shoulders back gently. Gaze to the naval.
4th Chakra - Heart Chakra / Anahata Chakra
Warrior I (Virabhadrasana I): Step one foot forward, bend the front knee at a 90-degree angle, and extend your arms overhead. This pose builds strength and balance.
Make sure not to push through knee pain. Ease out of lunge as necessary.
3rd Chakra - Solar Plexus / Manipura Chakra
Warrior II (Virabhadrasana II): Similar to Warrior I, but with the back foot turned out and arms extended parallel to the ground. It opens the hips and promotes strength and stability.
Make sure not to push through knee pain. Ease out of lunge as necessary.
1st Chakra - Root / Muladhara Chakra
Triangle Pose (Trikonasana): Stand with legs wide apart, reach one hand down to your shin or the floor, and extend the other arm upwards. This pose enhances flexibility and strengthens the legs and core.
Keep the torso lengthening
3rd Chakra - Solar Plexus / Manipura Chakra
Cat-Cow Pose (Marjaryasana-Bitilasana): Performed on all fours, this is a combination of two poses. Arch your back upwards (like a scared cat) and then drop your belly (like a cow). It's great for spinal flexibility.
Make sure there is no pain or compression in the low back. Draw naval in towards the midline of the body
4th Chakra - Heart Chakra / Anahata Chakra
Bridge Pose (Setu Bandhasana): Lie on your back, bend your knees, and lift your hips off the ground while keeping your feet and shoulders on the floor. This pose strengthens the back and opens the chest.
Make sure there is no pain or compression in the low back. Draw naval in towards the midline of the body
4th Chakra - Heart Chakra / Anahata Chakra
Cobra Pose (Bhujangasana): Lie on your stomach, place your hands under your shoulders, and lift your chest while keeping your pelvis on the floor. It's a great backbend that enhances spinal flexibility.
Make sure there is no pain or compression in the low back. Draw naval in towards the midline of the body
4th Chakra - Heart Chakra / Anahata Chakra
Corpse Pose (Shavasana): Lie on your back with arms and legs relaxed, eyes closed, and focus on deep, mindful relaxation. This is a pose for deep relaxation and meditation.
Lay in such a way you can fully relax. It may not be on your back or you may have to lift your legs on a pillow
7th Chakra - Crown Chakra / Sahasrara Chakra
These descriptions are simplified. To practice these poses effectively, it's advisable to follow detailed instructions from a certified yoga instructor to ensure proper alignment and technique.
- Susan Walker
