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You Must Try These 25 YOGA POSES FOR BEGINNERS

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Balancing Table – Dandayamna Bharmanasana


This is a little bit trickier balance asana, perfect to build up strength in the core, stabilit, and coordination. It might be a bit tricky in the beginning, but as soon as you learn how to connect to your core, it will be a lot easier!
How to do it.
From all fours, keep your core steady and on an inhalation, lift your right arm straight forward and your left leg straight backwards. Keep your hips and shoulders level. Imagine that you draw your arm towards its shoulder socket and the straight leg towards the hip socket. Try to make a straight line between your lifted hand and foot, keep your core active all the time, and take a couple of breaths. Exhale and lower, inhale and swap side.

Plank – Phalakasana


This pose is an essential pose for building up core strength and stability. Either you do it on your hands, elbows, toes and knees, it is a superb asana for yogis at al levels.
How to do it.
Set your body up as if you were gonna do a regular push-up. Spread your fingers and keep your hands under your shoulders. Push your heels backwards, engage your legs, your bum and your core. Draw your shoulderblades towards each other and your shoulders away from your ears. Push the floor away from you. Do it on your hands or elbows, and put your knees to the ground whenever you need to.

Baby cobra – Bhujangasana


To build up strength and flexibility in your upper back, this is a great asana to do. Notice the importance of creating length in the spine before you arch it back. Keep breathing while you are in this asana, this is a great way to learn how to breath in asanas where the lungs are compressed.
How to do it.
Lie on your belly, and put your hands to the floor next to your chest. Keep the back of your feet, your legs, hips and belly connected to the floor. Draw your shoulder blades toward each other, lengthen your spine and carefully lift your upper back away from the floor. Keep your hands to the floor, but avoid pushing. Feel the length in the spine all the way from your tailbone to the top of your head. Take a couple of breaths and release.

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Image source: remediespoint.com

Downward facing dog – Adho Mukha Svanasana


Downward facing dog might be one of the most popular yoga asanas. It is a great way to warm up, stretch out the whole back of the body and work on flexibility around the shoulders and the chest. Be careful while you are in the beginning of your practice and go slow, walk from side to side in every first down dog of the day to warm up and stretch before going deeper into your practice.
How to do it.
Put your feet and your hands to the floor. Imagine that you make a triangle with your body, where the legs are one side of the triangle, and your back and your arms make the other side of the triangle. Bend your knees and lift your heels in the beginning. Spread your fingers and push the floor away from you, make length in the spine. Imagine that you have a tail, and somebody is lifting you up and back in the tail. Take it slow in the beginning, don’t push, just carefully let your legs straighten and your heels lower down towards the floor.

Image source: hotyogaon17th.com

Childs pose – Balasana


Childs pose is a restorative and relaxing pose. Keep coming back to this pose as often as you want, and every time you lose your focus and your breath. While you are in this pose – just relax!
How to do it.
From downward facing dog, put your knees to the floor and sit down on your heels. Keep your hands to the floor as far as possible from the rest of your body. Relax your forehead to the floor or put a pillow under your head. Feel length and heaviness in the body, and stay as long as you need to in the pose.

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