If you're new to yoga, it can be overwhelming to know where to start. In this article, we'll provide an overview of some beginner-friendly yoga asanas or poses to get you started on your yoga journey.
- Cobra Pose (Bhujangasana)
Cobra Pose is a gentle backbend that helps improve posture and stretch the chest and shoulders. Begin lying on your stomach, with your hands placed underneath your shoulders. Press into your hands and lift your chest off the ground, keeping your elbows close to your body. Keep your gaze forward and hold for a few breaths. - Bridge Pose (Setu Bandha Sarvangasana)
Bridge Pose is a gentle backbend that helps stretch the chest, neck, and spine. Begin lying on your back with your knees bent and your feet hip-distance apart. Press your feet and arms into the ground, and lift your hips up towards the ceiling. Interlace your fingers underneath your back and hold for a few breaths. - Seated Forward Fold (Paschimottanasana)
Seated Forward Fold is a seated pose that helps stretch the hamstrings, spine, and shoulders. Begin sitting with your legs extended in front of you. Inhale and reach your arms overhead, then exhale and fold forward, reaching for your feet or ankles. Keep your spine long and hold for a few breaths. - Warrior II (Virabhadrasana II)
Warrior II is a standing pose that helps improve strength, balance, and focus. Begin in Mountain Pose, then step your left foot back about three to four feet. Turn your left foot out at a 90-degree angle, and bend your right knee, bringing your thigh parallel to the floor. Reach your arms out to the sides, with your palms facing down. Keep your gaze over your right fingertips and hold for a few breaths, then repeat on the other side. - Corpse Pose (Savasana)
Corpse Pose is a relaxing pose that helps reduce stress and tension in the body and mind. Lie on your back with your legs extended and your arms alongside your body. Close your eyes and take slow, deep breaths, allowing your body to completely relax. Stay in the pose for several minutes, then slowly come out of it when you're ready. - Mountain Pose (Tadasana)
Mountain Pose is a foundational pose in yoga, and a great place to start for beginners. Stand tall with your feet hip-distance apart, grounding your feet into the earth. Roll your shoulders back and down, and lift your chest. Bring your palms together in front of your heart. This pose helps improve posture and strengthen the legs and core. - Downward-Facing Dog (Adho Mukha Svanasana)
Downward-Facing Dog is a classic yoga pose that helps stretch the hamstrings, calves, and spine. Begin on your hands and knees, with your wrists directly under your shoulders and your knees under your hips. Spread your fingers wide and tuck your toes under. Exhale and lift your knees away from the floor, straightening your legs and pressing your heels towards the floor. Reach your hips up towards the ceiling, creating an inverted V-shape with your body. - Warrior I (Virabhadrasana I)
Warrior I is a standing pose that helps strengthen the legs and improve balance. Begin in Mountain Pose, then step your left foot back about three to four feet. Turn your left foot out at a 45-degree angle, and bend your right knee, bringing your thigh parallel to the floor. Raise your arms overhead, with your palms facing each other. Hold for a few breaths, then repeat on the other side. - Tree Pose (Vrksasana)
Tree Pose is a balancing pose that helps improve focus and concentration. Begin in Mountain Pose, then shift your weight onto your left foot. Lift your right foot and place the sole of your foot on your inner left thigh, with your toes pointing down. Bring your hands together in front of your heart, or raise your arms overhead. Keep your gaze soft and steady. Repeat on the other side. - Child's Pose (Balasana)
Child's Pose is a restful pose that helps stretch the hips, thighs, and lower back. Begin on your hands and knees, with your wrists directly under your shoulders and your knees under your hips. Lower your hips towards your heels, and rest your forehead on the floor. Extend your arms forward or rest them alongside your body. Take slow, deep breaths and relax into the pose.
We have assessed and drafted the beginner-friendly yoga asanas to help you get started on your yoga journey. Remember to take things at your own pace and listen to your body. With regular practice, you'll soon feel the benefits of yoga in your body and mind.