Yoga Poses for Beginners | 8 Essential Asanas to Get You Started

Whatever your age, your weight, or what religion you practice, yoga is one of the best ways to stay healthy, look good, and feel great. But, if you're new to yoga, you may need a comprehensive guide to answer all of your questions about the basic yoga asanas so you can know where to start.

There are so many reasons to do yoga. It’s a practice that is not just the ultimate physical exercise for improving posture, balance, and flexibility, but a discipline that will make you feel de-stressed, relaxed, healthy and more energized. The cool thing is that it can be practiced anytime, anywhere, in bare feet and with very few accessories. All you need is a pair of comfy leggings or yoga pants, and loose-fitting top so you can stretch and move easily.

If you're new to yoga, finding the right level of class to fit your skills is crucial for achieving the perfect balance between the mental and physical exercise. Just remember that you shouldn’t do anything that hurts. Of course, you are trying to strengthen and change your body, so it’s normal to feel a bit pain as your muscles stretch, but that should feel like a 'good pain'.

Take some time to read this blog post and learn the basic yoga poses for beginners and essential asanas to get you started for your first yoga class.

 

Cobra/Bhujangasana

Lie facedown on the floor, extend your legs with the tops of your feet on the floor while keeping the thumbs directly under shoulders. Tighten your pelvic floor, and push through your fingers as you raise your chest toward the imaginary wall in front of you. Relax and repeat.

 

Crescent Lunge/Utthita Ashwa Sanchalanasana

Take a step forward with your right foot and bend the knee while keeping your left leg straight and heel lifted off the floor. Extend both arms upwards and stretch as you also press into the mat and feel the stretch in your hips.

 

Bridge Pose/Setu Bandha Sarvangasana

Lie down on your back and lift your butt up off the mat as you press firmly on to your feet. A block will hell you make this modified bridge pose into a relaxing, resting position for the back. Hold for 6-8 breaths then lower your hips down and repeat.

 

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Extended Hand-to-Big-Toe Pose/Utthita Hasta Padangusthasana

If you feel you can’t balance and keep falling out of this pose, try using a wall. Stand with your left hand toward the wall, and as you move into the pose, your arm will bend slightly. When you start feeling stable, bring your hand off the wall and balance.

 

Downward Facing Dog Pose/Adho Mukha Svanasana

Stand firmly on your heels, such that your body forms a table-like structure. Slowly strengthen your legs while raising your hips as you stretch your arms with the hands pushing forward on the mat with your head down.

 

Dancers Pose/Natarajasana

Stand tall and start bending your knee as you grab onto the inner arch of your foot, bringing it toward your glutes. Reach your other arm forward as you lift your foot upward with the first one.

  

Plank/Phalakasana

From all fours, tuck under your toes and lift your legs up off the mat while balancing on your hands. Engage the lower abdominals, and breathe deeply for 8-10 breaths.

 

Chair pose/Utkatasana

Stand up straight with your feet together, inhale and lift your arms over your head, with your palms facing each other. Exhale as you bend your knees and lower your hips backward. Just imagine that you’re sitting on an invisible chair. Squeeze your thighs together and drop your tailbone towards your heels.

Photo credits: www.aarp.org

 

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