Simple Yoga Poses for Beginners
I recall the first time I laid my yoga mat. I was intimidated. I believed that I must be flexible, strong and spiritually enlightened. I was wrong. My experience taught me that the yoga practice starts with easy and reachable movements. It is not about touching your toes, it is about what you get to know on your way down.
In case you are a beginner and want to know simple yoga poses to begin with, you are in the right place. This is the guide I have made in order to slice through the confusion. I will tell you about the basic poses that enabled me to make a strong and happy practice starting with the bottom up. We shall start this journey step by step, breath by breath.
Your Introduction: How to Prep a Successful Practice.
We are going to put the poses in perspective before we plunge into the poses. There is no need to have fancy equipment or a closed mind. You only need some room and desire to experiment.
Find Your Space: Get a space where you will not hit any furniture. A carpeted floor or a thick towel will be good, but a yoga mat is terrific.
Wear Comfortable Clothes: Wear one that is comfortable so that you are not restricted with its movements.
Timing is Everything: Even 10-15 minutes daily can bring about some tremendous changes. Stability is much more significant than time.
Listen to Your Body: This is the most significant principle. If you feel sharp pain, stop. Light exercise is well; pain is not. It is your practice, and not your practice.
These Foundational 7: Simple Poses to Get Started.
These easy poses of yoga are building blocks of a good practice. I continue to do them nearly on a daily basis. You should spend 3-5 deep breaths in every pose, and pay attention to inhalation and exhalation.
Mountain Pose (Tadasana)
This could be interpreted as simply standing, but it is the plan of all other standing poses. It teaches you of posture and grounding.
How I do it:
I have one foot against the other, with my heels somewhat open.
I involve my muscle of thigh, and pull them upwards.
I flatten my tailbone to the floor and make my spine longer.
I bend my shoulders in a downwards motion.
My palms are turned forward and my arms are resting comfortably at my sides.
I inhale and visualize myself as a mountain that is stable and solid.
Cat-Cow Stretch (Marjaryasana-Bitilasana)
This turned out to be a back-changer. It is a light, flowing method of warming the spine and getting out the tension.
How I do it:
On my hands and knees I assume a tabletop. My hands are closed behind my shoulders and my knees are closed behind my hips.
When breathing in, I sink my belly, raise my head and curve my spine into Cow Pose.
I bend my spine towards the ceiling on an exhale, then tuck my chin to my chest, and make my abs work towards Cat Pose.
I am slowly going between these two shapes and I associate my movement with my breathing.
Downward-Facing Dog (Adho Mukha Svanasana)
This is one of the classic yoga poses. It will run all the way around your back and become stronger. Worry not that your heels are not going to touch the floor–mine are not going to touch the floor on some days!
How I do it:
Getting on hands and knees I tuck up my toes, and lift up my hips.
I squeeze between my fingers and attempt to straighten my legs to the best of my ability.
I drop my head and neck, I am concentrated on my one long straight line between my wrists and hips.
I stretch my calves by pedalling my feet gently.
Warrior II (Virabhadrasana II)
This posture will empower me and make me feel grounded. It develops unbelievable power in your legs and midsection as well as opens your hips and chest.
How I do it:
I place my feet quite open, 4-5 feet.
I kick out 90 degrees with my right foot and kick in slightly with my left foot.
I flex my right knee such that it is directly put on the ankle of my right leg. My thigh is at right angles with the floor.
My arms get stretched to the side, parallel to the floor, and my eyes are over my right fingernails.
I maintain my torso well in between hips and I feel like a warrior.
Tree Pose (Vrksasana)
This pose is my best fallback to finding equilibrium and concentration. It is a gorgeous reminder that it is fine to fall–the idea is to get back on your feet.
How I do it:
I start in Mountain Pose.
I put my left foot on my weight and the sole of my right foot on my left ankle, calf or inner thigh (never on the knee).
I either move my hands to my heart in prayerful pose or I stretch them over my head like branches.
To allow a balance to be achieved, I take a position on the floor to concentrate on (a drishti).
I repeat on the other side.
Bridge Pose ( Setu Bandhasana )
This mild backbend is a wonder in front body opening and tightening of the back, buttocks, and hamstrings. It is wonderful after one has sat a long day.
How I do it:
My knees bent and feet directly on the floor, I am lying on my back with my hip-width distance. My arms rest by my sides.
During an inhale, I squeeze using my feet to raise my hips to an upward position.
My hands are clasped between the pelvis and my hands are squeezed downwards to aid in raising the chest higher.
In the position, I maintain my thighs without twisting.
Child’s Pose (Balasana)
This is the final pose of rest. I visit here whenever I am angry or want to have some time in my practice. It’s a sanctuary of calm.
How I do it:
I start on my hands and knees.
I press my big toes against and stretch my knees out to a pleasant size.
I pull my hips sitting backwards on my heels, and bend over, forehead on the mat.
My arms may be placed next to my body or reach forward.