If you’re choosing to begin your yoga journey at home, you might be wondering what’s the best place to start. Whether you’re a complete novice or simply looking to refresh your practice, these five yoga poses for beginners offer a gentle introduction to the transformative and rewarding world of yoga.
- Easy Pose (Sukhasana)
When you think of yoga, one of the poses you’re likely picturing is Easy Pose. This pose involves sitting cross-legged on the mat with your palms facing upward as you sit tall, trying to keep your spine as straight as possible. You should also focus on “pushing down” into the floor, which will give you a more centered feeling in your body.This basic yoga pose for beginners is perfect for meditation and mindful breathing exercises, which can help you feel calm and relieve stress. Sukhasana is also a great starting point for assessing the external rotation of your legs and improving flexibility.
- Downward Facing Dog (Adho Mukha Svanasana)
Another yoga exercise for beginners is the Downward Facing Dog, which is fantastic for stretching out the hamstrings, calves, and spine. It also gives your arms and shoulders a bit of a stretch. To perform Downface Facing Dog, assume a tabletop position and lift your hips up and back, forming an inverted V-shape. Press your hands onto the floor and your heels toward the ground. Depending on your abilities, you may want to hold the pose for five breaths and peddle your feet to make the move a bit more dynamic.
- Warrior II (Virabhadrasana II)
For many yogis, no pose makes them feel more powerful than Warrior II. Many studies have proven a link between expansive postures and feeling powerful, and Warrior II is no exception. Aside from the mental boost, Warrior II is also an easy yoga pose for beginners that strengthens your legs and core while improving your balance. Begin with your hips facing the side of the mat and your hips and shoulders apart. Rotate your back foot and keep your toes at a 90-degree angle. For stability, keep your front knee over your ankle.
- Child’s Pose (Balasana)
Another great yoga pose for beginners is Child’s Pose. This pose is often followed on Downward Facing Dog, as it gives yogis a moment to recoup before moving on to the next pose. To perform Balasana, kneel on the floor with your toes touching. Then, sit back on your heels and fold your torso forward, resting your forehead on the floor for a moment of deep breathing. This restorative exercise is also beneficial for stretching the hips, thighs, and spine while calming the mind.
- Cobra Pose (Bhujangasana)
Our last beginner’s yoga pose on our list is the Cobra Pose. Bhujangasana is often incorporated multiple times during the flow of Vinyasa yoga. To perform this pose, lie on your belly, legs extended back. Place your hands under your shoulders and lift your chest off the floor, keeping your hips grounded. The Cobra Pose is a fantastic way to strengthen and stretch the back muscles while opening the chest and improving posture. We rely a lot on our backs to get us through the day, so taking the opportunity to strengthen our most important muscles is never a bad idea!
Start your yoga journey with Yoga Holmes
Whatever your flow, Yoga Holmes is the perfect place to start or continue your Yoga practice. Our online yoga classes teach the fundamentals of yoga posture and its benefits while enhancing your flexibility, challenging your strength, and helping you find balance in your body and mind.
We have more than 20 years of experience as yoga practitioners and instructors, guiding clients through a series of practices, such as Vinyasa, Baptiste, Yin, and Nidra, to ensure there’s something for everyone. Our team is here to help you discover your best possible self, one flow at a time.
Join the movement, sign up to become a member, and start your free 14-day trial today to unlock exclusive and unlimited access to our online video library, where you’ll find various class types and difficulty levels.