Yoga is an ancient practice that originated in India. It combines physical postures, breathing exercises, and meditation to promote mental and physical well-being.
Yoga has become increasingly popular recently because of its many benefits, such as improved flexibility, increased strength, better balance, and more!
This article is your one-stop guide to the top 7 yoga poses designed for beginners. These are the simplest and most basic stretches that anyone can practice, even in the comfort of their own home.
So, whether you’re looking to improve your flexibility, reduce stress, or want to try a new form of exercise, yoga is an excellent option for beginners. And with these top 7 poses, you’ll have everything you need to start.
Let’s explore all the options.
What Are the Top 7 Yoga Poses for Beginners?
But before we explain these seven poses, let’s explore some additional benefits yoga can offer beginners.
Yoga is a low-impact activity that can be a great way to ease into a regular exercise routine. Furthermore, you’ll better understand your body’s alignment and capabilities as you hold different yoga pose .
1. Chakravakasana (Cat-Cow Pose)
The Cat-Cow pose is a fantastic way to improve your back’s mobility. Think of your spine as a wave, with each vertebra moving sequentially as you transition between breaths.
How To Do the Cat-Cow Pose?
Start on all fours with a neutral spine and your gaze down at the mat. Inhale and gently arch your back, lifting your head and chest and gazing upwards. As you exhale, round your back inwards, tucking your chin and looking towards your navel.
2. Shishuasana (Child’s Pose)
During a yoga practice, Shishuasana, or Child’s Pose, is your built-in rest button. Here, you can find out how to discover your inner child:
Begin on your hands and knees, in a tabletop position (As Cat-Cow Pose). As you exhale, sink your hips back towards your heels.
Let your torso lengthen forward, draping it over your thighs. Relax your shoulders and forehead down towards the mat. Stretch your arms out comfortably alongside your body with palms facing down.
Alternatively, for added comfort on your neck, cradle your forehead by interlacing your fingers and placing them beneath it. Settle deeply into this Pose and take slow, calming breaths as long as your body desires.
Child’s Pose is a yoga pose for stretch that gently stretches the muscles in your hips, thighs, and legs, promoting flexibility and relaxation. This calming Pose can also help alleviate constipation and soothe a busy nervous system, leaving you feeling refreshed and ready to return to your practice.
3. Vrksasana (Tree Pose)
Vrksasana, or Tree Pose, is a foundational balancing pose that strengthens your legs and core and improves your sense of balance.
It’s a great pose for beginners as it helps you build stability and focus while challenging you gently.
Here are the steps to practice this yoga pose :
- Begin by standing tall with your feet hip-width apart. Then, bring your palms together at your heart center in the prayer position.
- Slowly extend your arms overhead, reaching your fingertips towards the ceiling.
- Shift your weight onto your right leg. Exhale as you gently bend your left knee, bringing the sole of your left foot to the inner thigh of your right leg.
- Engage your core by drawing your navel in towards your spine. Maintain a straight spine by stacking your shoulders over your hips and your hips over your heels.
- Root down firmly through your right foot, pressing all four corners of your foot into the ground. Feel your right leg solid and stable.
- Hold this Pose for 5-10 breaths, focusing on your breath and maintaining your balance.
- Inhale as you slowly return your left foot to the floor beside your right foot. Relax your arms down to your sides.
Just keep in mind that finding a balance takes time and practice. So be patient with yourself!
4. Sukhasana (Easy Pose)
Easy Pose is the foundation for many seated yoga postures. It’s a comfortable, cross-legged position that helps improve hip flexibility and spinal alignment.
To enter Easy Pose, sit on the floor with your legs extended in front of you. Cross your shins, bringing one foot to rest gently on the opposite thigh.
You can experiment with which foot feels more comfortable on top. Sit tall with a lengthened spine, and rest your hands on your knees or lap.
If your hips feel tight, use a folded blanket or bolster under your buttocks to elevate your pelvis and create a more comfortable base for your spine.
5. Adho Mukha Śvānāsana (Downward Facing Dog)
Adho Mukha Svanasana is an invigorating pose that stretches the hamstrings and calves and strengthens the arms, core, and shoulders.
To do this yoga pose , you start on your hands and knees, push your hips back and up, straightening your legs as much as possible while lengthening your spine.
Press your heels towards the mat, keeping your gaze between your upper arms. Hold for 5-10 breaths.
6. Baddha Konasana (Cobbler’s Pose)
In Cobbler’s Pose, gravity helps stretch your inner thighs. If sitting on the floor is uncomfortable, use a block, cushion, or blanket to elevate your hips and allow your knees to open more easily.
- Sit on the floor with your legs extended, bend your knees, bring the soles of your feet together, and let your knees fall outward.
- Slide the feet close to the body without pain, then press the outer edges of the feet together.
- Lengthen the spine, sit tall, and relax your hands on your feet or floor.
- Breathe deeply for 5-10 breaths or longer.
- Finally, straighten the legs to exit.
Keeping your knees high requires too much effort and prevents relaxation, crucial to feeling the stretch. Place a block or other support under each knee to improve comfort and maximize the benefits.
7. Bhujangasana (Cobra Pose)
Cobra Pose is a gentle backbend that stretches and strengthens your spine, shoulders, and abdomen. It is so easy! Start lying on your stomach with your toes together and palms flat on the floor under your shoulders.
Press your elbows into your sides and inhale to lift your chest and upper body off the mat. Keep your gaze forward and avoid arching your lower back. Hold a few breaths, then exhale and slowly lower yourself.
These simple yoga pose for beginners can enhance your flexibility and help you eliminate those daily stresses by focusing on the poses.
Wrap-Up
These seven beginner yoga poses are the foundation for a fulfilling yoga practice. Of course, there are countless basic yoga stretches, but here, we only mention the ones that are so easy that you can even do them at home.
You only need to know that yoga is a journey; only the patients will see the results. Be patient with yourself, celebrate your progress, and, most importantly, have fun!
Now that you’ve learned the basics, we’d love to hear from you! What was your favourite yoga pose ? Please share your experiences and ask questions in the comments below.
