Here are five beginner-friendly yoga poses to get you started:
1. Mountain Pose (Tadasana)
- How to do it: Stand tall with your feet together. Engage your thighs, lift your chest, and let your arms hang by your sides with palms facing forward. Take deep breaths.
- Benefits: Improves posture, balance, and awareness.
2. Downward-Facing Dog (Adho Mukha Svanasana)
- How to do it: Start on your hands and knees. Lift your hips toward the ceiling, straightening your legs while keeping your hands and feet grounded. Your body should form an inverted “V” shape.
- Benefits: Stretches the hamstrings, calves, and shoulders; strengthens the arms and legs.
3. Child’s Pose (Balasana)
- How to do it: Kneel on the floor, sit back on your heels, and lower your chest to the ground with your arms extended forward or by your sides. Rest your forehead on the mat.
- Benefits: Gently stretches the hips, thighs, and spine; promotes relaxation.
4. Warrior I (Virabhadrasana I)
- How to do it: From a standing position, step one foot back, keeping the front knee bent and the back leg straight. Raise your arms overhead and face forward.
- Benefits: Strengthens the legs and arms; improves focus, balance, and stamina.
5. Cat-Cow Pose (Marjaryasana-Bitilasana)
- How to do it: Start on your hands and knees. Inhale as you arch your back and lift your head (Cow Pose). Exhale as you round your spine and tuck your chin to your chest (Cat Pose). Continue to flow between these two movements with your breath.
- Benefits: Increases flexibility of the spine, and stretches the back and neck.
These poses can help build strength, flexibility, and awareness as you begin your yoga practice.
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