Are you a Yoga starter and you are looking for some beginner Yoga Poses inspiration? Would you like to start with Yoga but you are too busy to spend your time going regularly to Yoga classes or you just prefer exercising by yourself? Online Yoga classes are a great choice for you then but before you start the video class, it is definitely beneficial to learn about some Yoga Poses, here is some easy Yoga for beginners for you!
Top 8 Poses for Yoga for Beginners
1. Dandasana
How to do it? Sit down and stretch your legs. Your hands can be either in the lap or loosely on the thighs, make sure your back is straight and your eyes look straight forward.
If this position doesn´t d feel comfortable enough for you, it is possible to fold your hands behind your body to give you more stability but in that case, make sure your shoulders are relaxed.
This position, even though it looks pretty easy and it may feel like you are not really doing any exercise, strengthens your back muscles which is beneficial especially if you suffer from back pain or you have problems to hold your body properly. The pose is also a starting position for a many of other poses. It is still a beginner position which means you can easily practice it at home whenever you need and there is basically no chance to do it wrong.
2. Margariasana: The Cat
How to do it? Move to a high kite with an inhale and forearm your hands, your palms point down. With the exhale move into the kneeling. The arms and thighs hold the right angle. We bend our head to the chest and wobble your back. Do a few rounds of this move, make sure you move slowly and work well with your breath. You can also do this position on your elbows and lean on your forearm, your spine is stretched further in this variation.
This pose relaxes your back and improves the elasticity of your spine, it deepens your breath which has a positive effect on organs in the abdomen. This pose also helps to reduce menstrual problems and is even suitable after giving birth. The pose is also great for training of the correct Yoga breathing.
4. Sumeruasana: The Mountain
How to do it? From sitting on your heels, lift yourself up into the high kite and pre-stretch your hands, then exhale to the position of the cat, Marjariasana. Bend your toes, breathe in and lift your pelvis. Your head is between the shoulders, the shoulders should be pushed against each other to keep your back straight. Always try to have your legs propped, if this is a problem for you, you don´t have to put your heels on the pad.
This position extends the inter-muscular muscles and calves and stretches your spine, strengthens your arms, back and legs. It is also strongly beneficial for your blood circulation. It can help you with menstrual problems too as it removes headaches and fatigue which often come with menstruation. However, it is not recommended in case of high blood pressure, dizziness or pain in your wrist.
5. Vajrasana: Diamond Sitting
How to do it? Sit down on your heels from the high kite. Put your hands loosely on your thighs, your back should be straight. Breathe freely in the position.
If you feel pain or cramp in your legs, slowly lift yourself up. If the cramp does not disappear, sit down with your legs stretched out and let your legs relax. There is no need to rush during the training. You can practice for shorter time and prolong it whenever you feel ready. This pose is beneficial mainly for the lower back. It is also recommended to take this position after a meal for better digestion, it is a very comfortable pose which helps you relax. It stretches your thighs and calves which can help to prevent and even treat varicose veins. On the other hand, make sure you don´t practice this pose in case your ankles or knees are injured, it would only take longer to cure them.
The term “diamond” is used in connection with this position for its strength and stability. It is a very common starting position for other Yoga Poses and it is also suitable for meditation.
6. Vjaghrasana: The Tiger Position
How to do it? Start from Vajrasana, move to a high kite with your arms pointing forward, put them one the ground, holding on your palms, or in the harder variation, your forearms or fingers. The arms and thighs hold the right angle. Bend your head to the chest, wring your back and pull the right knee to the front. Breathe in, raise your head and put your right foot behind you. Repeat this a few times, then use your left foot. Make sure the moves you make are really slow and well controlled.
The strongest benefit of this position is probably the fact that it activates the organs in the abdomen, which can be helpful when it comes to menstrual problems or after giving birth. It also stretches the spine, strengthens the legs and relaxes the hips which makes it a perfect position for people in need of rehabilitation exercises or those suffering from back pain. Deepening your breath during exercising this position can remove fatigue and headache.
7. Meru Vakrasana: The Simple Twist
How to do it? The ideal starting position is sitting with your legs stretched forward – Dandasana. Put your hands on the ground beside the right thigh and bend your left foot, place it on the ground, also beside the outside of your right thigh. With an exhale turn the top part of your body to the right too. Breathe freely in this position, then turn back and do the same to the left.
This is one of the simplest torsional positions in Yoga, it is vital to learn how to practice it correctly to make sure you will prevent mistakes in the harder poses. This pose stretches back, it has a positive effect on the spine if it is healthy, however, you should avoid it in case you are already treated with serious problems with back pain or your spine. The pose also massages the inner organs in your stomach which supports digestion. It is also helpful against fatigue and it stimulates brain activity and strengthens your eyes so it is strongly beneficial for students or office workers.
8. Sarpasana: The Snake Position
A snake is a worshipped animal in most cultures. It often is associated with wisdom, certainty and pride. Perhaps its strength and wisdom gave rise to certain fears which, in some cultures, got demonised and a snake became a symbol of evil. Sarpasana is a simple position but its importance in Yoga is crucial. The slow and gentle lifting and opening of the chest symbolise the calm and balance of a snake. The person exercising this pose stays on the ground but opens to the world at the same moment.
How to do it? The position starts from laying on the stomach. Your forehead is supported by a pad, the hands should be stretched behind your back with the fingers intertwined. Breathe in, lift your chest from the pad, pull your hands to the heels and open the chest. Stay in this position holding your breath (as a beginner you may have problems to hold your breath, don´t push yourself too much). Exhaling relax your arms, let your chest slowly return on the pad and your forehead should also end up on the ground. Breathe in again while returning to the position. Repeat a few times and make sure every single move you make is extremely slow, you don´t want to hurt yourself. If you feel good enough in the pose, you can make it a little bit harder by catching your feet while bending your knees. Remember, you should never go over your limits, everything you do must feel comfortable. It is also a good idea to practice some other, more relaxing pose after this one.
Sarpasana strengthens your back muscles, stimulates the inner organs and supports kidney function. It also has a positive effect on your heart and lungs. On the other hand, it is not recommended to practice this pose if you are pregnant.
The poses mentioned above are the simplest Yoga Poses usually used in all the Yoga variations. This means, no matter what Yoga style you are planning to start with, these poses will be part of the class for sure. It is definitely a good idea to check them out before you start, you will feel more self-confident throughout the class.
