Categories: Fitness

7 Beginner Yoga Poses to Do At Home

Are you looking for effective and easy yoga poses for beginners? Do you find yoga poses difficult to practice? Yoga has been with us for a very long time and it has evolved over time.

People all over the world are benefiting from Yoga. A lot of emphasis is placed on Yoga these days and every yoga type has its own unique set of poses.

Yoga poses for beginners are what form foundation for more advanced yoga postures.

As a beginner, you need to master these poses and be sure you can do them properly, enjoy the benefits and then be able to move on to complex poses.

Yoga poses for beginners are not particularly difficult. You can practice them at your own pace.

At first, you might find them uncomfortable if you are not used to stretching your muscles but in the long run, you will get used to it. Ready to go? Here are 7 Easy Yoga Poses for Beginners.

1. Downward-Facing Dog

Downward-Facing Dog is used to stretch the entire body. It helps in strengthening the upper arms and stretches the shoulders, neck, hips and legs.

On your hands and knees, come on the floor such that your hands are slightly under your shoulder and your knees under your hips.
Spread your palms wide with your index finger and thumb pressing into your mat.
Keep your knees slightly bent and your heel away from the floor.
Raise your tailbone pressing your butt up and back and drawing your hips toward the ceiling.
As best as you can, straighten your legs and press your heels gently toward the floor.
Place your head between your arms such that you are facing your knees without bending your back.
Then hold for 5-8 breaths before resting.

2. Mountain Pose

Mountain Pose is the base for all other yoga postures. It brings inner strength and calmness to the body.

It helps to straighten the spine and also to align the pelvis at the center of your body.

Although it looks easy, it requires firmness, strength and focus.

Start by standing with your feet together
Spread your toes and press them down such that you place your weight on them.
Engage your quadriceps and tuck your hips under in a way that your tailbone is pointing down toward the floor. Calm your shoulders and roll them back and down.
Pressing down into your feet while Inhaling and reaching your arms overhead,
Take long and deep breaths into your torso.
Hold for 5-8 breaths before resting.

3. Triangle Pose

Triangle Pose is known to help in strengthening the lower back and improving the shape of your leg muscles likewise the spinal nerves and the abdominal organs.

It is also helpful in fully stretching and extending the body.

Note: As a beginner, you are advised to take a short step so as not to exert too much strain on your legs, knees and lower back.

Start by standing with your feet apart. Straighten your right foot out 90 degrees.
Reach forward stretching your left hand toward the ground.
Make sure your quadriceps and abdominals are engaged as you hinge to the side over your right leg.
Raise your left arm up to the air.
Hold for 5-8 breaths and rest

4. Plank Pose

Plank Pose is a traditional yoga pose used to strengthen the arm muscles and abdominal muscles. It helps to tone the lower back, the abdominal and the chest area.

It is also known to helping in making spine muscles stronger which in turn improves posture.

Start with your hands flat on the floor underneath your shoulders and your knees under your hips.
Raise your knees off the floor and stretch your legs out behind you. In a way that you are on your toes and your hands and your body forming a long line.
Ensure your palms is kept flat on the floor, your hands held shoulder-width apart.
Keep your core engaged and your shoulders directly above your wrists.
Ensure your neck and spine is in a neutral position by looking down in front of you just at the top of the yoga mat.
Hold for 5-8 breaths and rest.

5. Low Plank Pose

Low Plank Pose is known for helping to strengthen the shoulder, lower back muscles, upper back, arms and wrists and also helping to tone the abdomen.

Start with your palms placed on the floor like in a Plank Pose, engage your core with your shoulders directly above the wrists and your leg straightened and extended.
Slowly bend your elbows and lower down to a Low Plank. Your elbows should be tucked in to the sides of your body such that they form 90 degrees angles.
Hold for 2 breaths.

Beginners are advised to ensure that this pose is done correctly so as to avoid injury. Engage the core while doing this pose to avoid putting stress on the shoulder.

6. Upward-Facing Dog

Upward-facing Dog pose strengthens the upper body strength and also lengthens the torso, spine and arms. This pose also stretches the chest and the abdomen.

This pose is very good for your back and provides room for good movement of the spine. It is important that you get it right to prevent injury.

Start from Low Plank Pose; release your hips down to the floor and toes lying in a way that your feet top touches the floor.
Engage your core and push your chest up by straightening your arms. Pull your shoulders back and tighten your shoulder blades. Open your chest up by tilting your chest toward the ceiling.

7. Crescent Lunge

This yoga pose helps in stretching and strengthening the whole body. This groin stretching pose helps to loosen the hips.

This yoga pose is useful for you if you most of the day. If well practiced, it will help you in building your balance and stability.

Start by stepping forward with your left foot and your right foot drawn wide (almost yoga mat-length) apart.
Keep your right foot drawn back and straight while you bend your left knee and heel off the floor.
Bend your front leg in a way that will make your thigh parallel to the floor.
On both sides of your head, raise your arms toward the ceiling. Stretch up and press hard into the yoga mat in a way that you will feel the stretch in your hips.
Hold for 5-8 breaths and repeat same procedure on the other side.

Conclusion

There are overwhelming benefits in regular practice of these easy yoga poses.

The 7 easy and effective yoga poses described above are the most basic ones you can familiarize yourself with as a beginner. However, it is important to take things slow so as to avoid injury.

wellandliving