Best yoga poses for beginners

Best 10 yoga poses for beginners

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Best yoga poses for beginners

Rayburn recommends that beginners start with these poses. Try a sequence of poses to get a full yoga workout at your home.

Pro Tip: Take a breath and then move on to the next movement.

1. Balasana (Child’s Pose)

This pose is calming and can serve as a good reset in a yoga class. You can always return to child’s position if you need to take a break during your flow.

How To:

  1. Begin by kneeling down on the floor. Bring your big toes close together. Sit back on your heels, and spread your knees wide.
  2. As you fold your torso forward, exhale and place it between your legs.
  3. You can either rest your arms on your thighs, or reach out your hands towards the front edge of your mat to perform an Extended Child pose.

2. Downward Facing Dog (Adho Mukha Svanasana)


It is a common pose in many yoga classes. This is one of the most important poses in sun salutations, and you can practice it throughout class.

How To:

  1. Start on hands and knees, with your wrists under shoulders. Your knees should be in line with your hips.
  2. As you dig down with your hands, spread your palms out and your fingers onto the mat.
  3. Exhale and curl your toes as you lift your knees gently off the floor.
  4. Concentrate on lifting your pelvis and lengthening your backbone. Straighten your legs as far as you can without locking them out. Draw your shoulders towards your hips.

3. Low Lunge (Anjaneyasana)

This is another favorite of Rayburn’s. It is excellent for stretching your lower body and opening the chest.

How To:

  1. Begin in downward facing dog. As you exhale, step your right leg forward between your hands. Your right knee should be over your right heel.
  2. Slide your left leg forward until you feel the stretch in the front of your left thigh.
  3. As you inhale, sweep your arms to the side and lift your torso. Reach your fingers to the ceiling while drawing your tailbone to the ground. Repeat on the other side.

4. Cobra Pose (Bhujangasana)

This posture, which is also found in the sun salutations, can be used to improve your posture, as it helps counteract prolonged sitting.

How To:

  1. Start by lying flat with your palms facing down on the mat.
  2. As you raise your chest and head, roll your shoulders forward and backward. Keep your elbows close and slightly bent.

5. Chair Pose (Utkatasana)

This pose will strengthen your legs, arms and core.

How To:

  1. As you lift your arms straight up, inhale and stand tall. Your palms and biceps must be facing inward.
  2. As you exhale bend your knees, and aim for the thighs to be parallel with the floor.
  3. Hold the pose from 30 seconds to one minute.

6. Extended Side Angle Pose

This pose improves balance and strength. Consider using a yoga block if you cannot reach your fingertips to the floor.

How To:

  1. Start by standing tall, with your feet approximately four feet apart. Turn your left foot 90o out and the angle of the right foot is a little. Put your arms in “T” shape with palms down.
  2. Your left leg should be parallel to the floor. Hinge your hips and bring your left hand towards the floor. Place your fingertips on the block or the ground.
  3. Turn your chest in the direction of the raised arm. Hold the pose from 30 seconds to one minute and then repeat the same motion on the other side.

7. Pigeon Pose (Eka Pada Rajakapotasana)

This popular yoga pose can be a great stretch for the lower body. You should ease into the movement, and only fold forward once you feel stable.

How To:

  1. Start on your hands & knees. Slide your right leg forward gently to the outside of your right hand. Your right shin should be angled towards the front edge of the mat.
  2. The hips should be squared towards the front. For support, you can place a blanket folded under your right side.
  3. Keep your back straight and breathe into the pose. You can also bring your torso to the floor as you bend over the right leg. Repeat the same pose on the other side.

8. Bridge Pose (Setu Bandha Sarvangasana)

This pose, which is also known as a back bend, can improve posture and relieve lower back pain.

How To:

  1. Start by lying backwards on the mat. Keep your feet hip-width apart and bend your knees. Bring your feet closer to your glutes. Your arms should be parallel to your mat.
  2. As you lift your hips and focus on the pelvis, press through your feet. The pose can be advanced by placing your hands on the floor under your back.

9. Tree Pose (Vrksasana).

This standing yoga pose not only improves your balance, coordination and posture but also helps you to align yourself. Engage your core muscles to stabilize yourself.

How To:

  1. Start by standing up tall, with your toes and heels firmly pressed on the floor. Put your hands on the hips, and keep your gaze steady in front of your.
  2. While keeping your gaze straight ahead, slowly raise your left leg onto your right shin. Breathe and press the foot into your leg. As soon as you are steady, bring your hands up to your chest or stretch them overhead like branches.
  3. Repeat the same motion on the opposite side.

10. The Corpse Pose is also known as Savasana.

This pose focuses on relaxation and quieting your mind. Consider placing a blanket under your knees if you are feeling any tension in your lower back.

How To:

  1. Lie flat on your mat with your back. If needed, you can use a blanket to support your neck and head.
  2. Breathe into the pose while keeping your shoulders down, away from your ears.

If you are looking to bring a change into your life by learning yoga for self-rejuvenation or transfer the benefits to others, by getting a professional certificate and expertise 200 Hour Yoga Teacher Training in Rishikesh, India- Apply Now

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