Are you new to yoga and don’t know where to start? You are in the right place. Below are 10 Yoga poses for beginners with a break down on how to do them and how long to hold them for.
Mountain Pose (Tadasana)
How To: Stand with your feet flash together, drawing energy up your legs. Standing tall, growing into the space above you. Shoulders away from your ears, drawing the shoulder blades together. Release both hands next to your body, palms facing forward. Imagine a string drawing your head upwards. Stay here for 5-10 breaths.
Downward Facing Dog (Adho Mukha Svanasana)
How To: Come onto all fours, tucking your toes, pushing into your thumb and index finger and push your hips up to the ceiling. Make sure that your feet are hip distance apart, shoulders are away from your ears. You can paddle through your feet or do any movements that feel good here. Close your eyes and come to a place of stillness.
Hold this pose for 5-10 breaths.
How To: From all fours, tuck your toes, walk your feet further back, keeping the wrists directly underneath your shoulders. Then bring your knees up off the floor, pushing through the heels. You want one line of energy from your head to your toes. Engaging the core, long neck.
Hold this pose for 5-10 breaths, then slowly lower the knees back on the mat
How To: From Mountain pose, step your right foot to the end of the mat. Ensure that the outside of your left foot is in line with the front of the mat, right foot is pointing forward. Inhale your arms parallel to the floor. Push your hips to the left and reach your right hand forward. Exhale your right hand on your right shin, or in front of it. Left arm reaching to the ceiling. If it feels comfortable for your neck, look to the ceiling. Stay here for 5-10 breaths then on your exhale, look onto the floor, slowly come back up and switch sides.
How To: Standing in Mountain pose, bring the palms of your hands together in your heart centre and draw energy up from your feet. Keeping your hips level, come onto your right tiptoes. Focus on a point that is not moving to help with the balance. Hug your right knee into your chest and stay here for a few breaths to keep the balance. Engage your left buttocks and ground through your left foot. Guide your right knee out to the right, then bring the sole of your right foot anywhere on the inside of the left leg, but the knee. Stand tall, you can keep the hands in your heart centre, bring the hands onto your hips or inhale them over your head. Stay here for 10 breaths, then slowly release your right leg back down and repeat on the left side.
Warrior 1 (Virabhadrasana A)
How To: From Mountain pose, step your right foot back, into high lunge, hugging the thighs together. Bring your right heel onto the floor and turn your right foot 45 degrees to the side, keeping your hips square to the front of the mat. Inhale both arms over your head, releasing the shoulders down. Stay here for 5-10 breaths, then step to the front of the mat and repeat on the other side.
Warrior 2 (Virabhadrasana B)
How To: From Mountain pose, step your right foot to the end of the mat. Ensure that the outside of your left foot is in line with the front of the mat, right foot is pointing forward. Feet are either heel to heel or heel to arch aligned. Bend your right knee until it’s directly over your right ankle, then push it out to the right so that you can see at least the first couple of your toes. Inhale your arms parallel to the floor, gaze forward over your right fingertips.
Stay here for 5 breaths, then straighten your front leg, parallel your feet, switch sides and repeat on the left side. Step to the front of the mat, into Tadasana.
Seated Forward Fold (Paschimottanasana)
How To: From a seated position, stretch your legs out straight in front of you, inhale, keep the torso long and extend the arms. Exhale to fold forward from the hip joints. Place the hands anywhere on the leg, as long as you still keep the torso long. As one of my old teachers used to say: “Chest out as that will keep your back straight”. I always have her words in my mind when I need to keep my back straight. Hold the pose for 5 – 10 breaths.
Bridge Pose (Setu Bandha Sarvangasana)
How To: Come onto your back, plant your feet onto the mat, knees pointing up to the ceiling. Ensuring that the feet are hip distance apart. Arms are by your side, neck is long with a gap between your neck and then mat. On your next exhale, bring your hips towards the ceiling, pushing into your feet.
Stay here for 5 – 10 breaths then slowly lower your hips down and hug them into your chest.
Childs Pose (Balasana)
How To: From table top (on all fours), bring the two big toes together and bring your knees together or take them as wide as the mat. Bring your sitting bones towards your heels and melt your forehead and heart towards the mat. Bring your hands either over your head onto the mat or by your ankles.
Stay here for 5 minutes and start relaxing into the mat, closing your eyes and concentrate on your in- and exhales.
End the practice with a meditation to really relax. You can find a number of different meditations here.
I hope these 10 Yoga poses for beginners gave you a good idea of where to start in your yoga practice. Let me know below how you are getting on and if you have any questions.
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