It can be a little scary to start doing yoga for the first time. You might think you need to be strong or flexible before you even start if you see advanced poses online. The truth is much easier than you think. Yoga meets you right where you are. You don’t have to touch your toes. You don’t need to dress up. You only need a mat, some room, and the desire to breathe and move slowly.
These beginner friendly poses will help you build confidence, become more flexible, and gently strengthen your body without putting too much strain on it if you are new to yoga. Take your time, breathe slowly and steadily, and remember that yoga progress is never rushed.
Mountain Pose
Mountain Pose may look very easy, but it is the basis for a lot of standing yoga poses. Stand up straight with your feet together or about the same distance apart as your hips. Your arms should be relaxed by your sides, your shoulders should be soft, and your chin should be parallel to the floor.
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As if someone is gently pulling you up from the top of your head, engage your thighs a little and lengthen your spine. Take deep breaths and feel your body steady and grounded.
This pose helps you be more aware of your body and improve your posture.
Pose for Kids
Child’s Pose is a resting yoga position that gently stretches the hips, thighs, and back. Kneel on the mat, put your big toes together, and sit back on your heels. Put your arms out in front of you and rest your forehead on the mat.
This pose is great for when you’re tired or need a break during practice. It relaxes the lower back and calms the nervous system.
Take a few slow deep breaths here.
The Cat Cow Pose
Cat Cow is a gentle flowing movement between two poses that gets the spine ready for more. Get down on your hands and knees. As you breathe in, lift your head and tailbone while lowering your belly toward the mat. When you breathe out, round your back, tuck your chin, and pull your belly in.
With your breath, move slowly between these two shapes. This pose makes your spine more flexible and eases stiffness.
Dog Facing Down
Lift your hips up and back from your hands and knees to make an upside down V shape. Your hands should be shoulder-width apart and your feet should be hip-width apart. If your hamstrings feel tight, you can bend your knees a little.
Put your palms firmly on the mat and stretch your spine. Downward Dog stretches the back of the legs and strengthens arms and shoulders.
Don’t worry about perfectly straight legs; just breathe slowly.
Pose of the Cobra
Put your palms under your shoulders and lie on your stomach. Press down gently with your hands and lift your chest while keeping your elbows slightly bent.
Don’t lift too high. Don’t let your shoulders touch your ears. Cobra Pose helps improve posture by strengthening the back and opening the chest.
Take a deep breath and lower yourself slowly.
Bridge Pose
With your knees bent and feet flat on the mat, lie on your back. Push down on your feet and raise your hips up toward the ceiling.
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Keep your arms at your sides and your knees parallel. Bridge Pose opens the chest gently while strengthening the lower back and glutes.
Take a few breaths and then slowly lower your hips.
Warrior I
Step one foot forward into a lunge and keep the back foot pointed slightly to the side. Bend your front knee and lift your arms above your head.
As much as you can, keep your chest up and your hips facing forward. Warrior I strengthens the legs and helps with balance.
While you hold the pose, pay attention to your breathing.
Tree Pose
Stand up straight and put your weight on one leg. Put the bottom of your other foot on your ankle or calf. Don’t put it right on the knee.
Put your hands together at your chest or raise them above your head. Tree Pose helps you focus and stay balanced.
To help keep your balance, keep your eyes on one steady point.
Bend Forward While Sitting
Sit with your legs out in front of you. Breathe in to stretch your spine, then breathe out and gently bend forward from your hips.
If you need to, you can bend your knees a little. This pose calms the mind and stretches the hamstrings.
Don’t push the stretch. Let your body go slowly.
Corpse Pose
To get comfortable, lie flat on your back with your arms by your sides. Let your whole body relax and close your eyes.
Corpse Pose may look easy, but it’s very important. It lets your body take in the benefits of what you do.
Stay here for five to ten minutes and breathe slowly and normally.
