Beginners Yoga | The Best Eight Poses to Start Your Yoga Journey
How to get started with Yoga? | The Beginners Guide The Best Yoga Poses
Yoga is one of those magical practice's that unites the body, spirit, and mind. There are many different types of yoga, each with their own unique challenges and unique benefits to your wellbeing.
If you're new to yoga, it can be tricky to understand where to begin. Some yoga poses can look quite intricate and require a lot of strength and flexibility, and even the language used in yoga can be confusing for beginners.
However, there are plenty of resources available that can help you get started with your yoga practice, such as classes specifically designed for beginners or books that explain the basics of yoga poses and terminology.
With a little bit of research, you'll be able to find the resources you need to get started with yoga and begin enjoying the many benefits it has to offer.
The Benefits of Yoga!
If you're feeling nervous about starting yoga, know that there are tremendous mental and physical benefits that come with the practice - so it is well worth it! You don't need to commit hours of your day to reaping the rewards, either. Even practicing just 10 minutes of yoga a day will help you see a difference, including:
- Stretches and strengthens muscles
- Improves flexibility
- Lowers blood pressure
- Reduces stress
- Helps with breathing problems
- Improves balance
- Improved mental health
The Best Poses for Beginner Yoga?
If you're a beginner looking to get into yoga, you're probably wondering which yoga poses are the best for developing strength and mobility and which yoga practice is the best to get started with. In this blog, we'll take a look at some of the best yoga poses for beginners so that you can get started on your yoga journey.
If you're new to yoga, you may be wondering where to start. With hundreds of asanas (yoga poses) to choose from, it can be tricky to know which ones are best for beginners. Luckily, we've compiled a list of 8 great yoga poses that are perfect for those just starting out. These poses will help you develop strength, mobility, and stability, and can also be combined to form a beginner yoga routine. In addition to the physical benefits, yoga is also a great way to start exploring the practice of looking inward.
If you're ready to give these yoga poses a try, find a little bit of space, grab a yoga mat or soft floor to practice on, and check out these great yoga poses and yoga styles for beginners.
Eight Great Poses to Learn Yoga?
The Mountain Pose
The Mountain Pose is a yoga practice for boosting self-confidence, as it improves balance, stability and helps you to feel grounded. It also helps to increase your sense of self-worth, confidence and is a great yoga pose for beginners, It also is a great yoga therapy for breathing exercises.
The Mountain Pose is a standing pose that is used to improve balance and stability. It is one of the most basic poses in yoga and can be done by beginners.
How to do the Mountain Pose?
Mountain Pose is a standing pose that helps to open the chest and lengthen the spine. It can be done in a few different ways, but it is usually done with feet together and arms at your side or in front of you.
The Downward-Facing Dog
The Downward-Facing Dog Pose is a great power yoga pose that has many benefits. The pose stretches the muscles in your back, arms, and legs. It also strengthens your wrists, ankles, and shoulders and improves physical postures.
How to do the Downward-Facing Dog Pose?
- Start on all fours with your hands directly under your shoulders and knees under your hips. Your fingers should be spread wide apart like you are making a letter “T” with them on the ground
- Spread your toes out so they are touching the ground
- Inhale deeply and as you exhale, slowly push up to straighten out your whole body
- Your arms should be straight but not locked at the elbows -Keep both of your feet pointed down towards the ground -Press into the tops of your feet to stretch out through the balls of them
The Upward-Facing Dog
The upward-Facing Dog Pose is a yoga pose that is an inversion of the downward-Facing Dog Pose. It is also known as the backbend, wheel or wheeling dog.
The upward-facing dog pose stretches and strengthens many of the muscles in the body, especially those in your back and abdomen. It also opens up your chest and throat area.
How to do the Upward-Facing Dog Pose?
- Lie on your stomach on your mat with your feet facing the ceiling and your palms flat on the floor by your lower ribs.
- Use your hands to push your chest off the ground and slide forward.
- Focus on lengthening your body from your feet to your shoulders.
The Plank (Four-Limbed Staff Pose)
The plank exercise can be done at any fitness level and is one of the very best exercises for strengthening your core and back muscles, which comes in handy when trying to perform other exercises that require a lot of core strength, such as a squat or pull up.
It also come with a range of other benefits such as improved arm, chest, and shoulder strength.
How to undertake a plank exercise?
When doing the plank, make sure your shoulders are in line with your heels and your elbows are beneath your shoulders. This will help you avoid arching your back. It's important to stay relaxed and breathe while doing this so you don't get too tense. The goal is not to squeeze but to stay braced.
Plank exercise steps
- Lay on your front with your feet together and straight legs
- Push up with your hands
- Bring your arms under your chest so that your elbows are at a 90 degree angle
- Create a straight line from your shoulders to your heels
- Keep good tone and hold tight your abdominal muscles
- Breath in a controlled manner and hold for as long as possible
The uttanasana (Standing Forward Fold)
The standing forward bend pose is an excellent inversion pose to try if you're looking to improve your flexibility, lengthen your posterior chain, improve your blood flow and digestion, and stimulate your abdominal organs.
How to undertake the standing forward bend?
Come into a standing position with your feet together, then hinge forward at the hips and place your hands on the ground (if necessary, bend your knees to do this). Let your neck and head relax, and direct your gaze out between your legs. Depending on how flexible you are, you may find that you need to bend your knees and only place your fingertips on the floor.
The Warrior One Pose
The yoga warrior pose is a difficult pose to do and It is a balance pose that requires strength, flexibility, and concentration to get right. But it is also one of the easiest to learn the fundamentals and requires only a little practice, It is also a great way to stretch your back and legs.
How to complete the warrior one pose exercise?
- Stand with your feet together and toes pointed forward.
- Bend your right leg, and step the right foot back so that it’s parallel to the left foot.
- Extend your arms out to the sides at shoulder height, palms facing down.
- Lift up through the torso and reach your arms overhead, pointing to the sky.
- Breathe deeply in this position, and relax
The Extended Triangle or the Trikonasana Pose
The Trikonasana Pose is a great pose for strengthening the lower back and abdominal muscles. It also helps to improve balance and posture, It can be a good pose to increase your yoga ability into more difficult poses.
How to complete Trikonasana Pose?
- Start by standing with your feet together, and then step your right foot forward about three feet from your left foot.
- Keep your knee's straight, so your lower body forms a triangle
- Place your Right hand onto the floor and your Left hand towards the sky.
- Keep both knees straight as you lean forward over the front leg, keeping your chest open until you feel a stretch in the groin or hip on that side of the body, or until that side of your torso is parallel with the floor (or slightly lower).
- Lean forward only as far as feels comfortable for you--you should never feel pain when doing this pose!
- Hold the post and repeat on the other side with your Left leg and Hand
The Easy Pose or Sukhasana Pose
One of the primary reasons that people practice yoga is to detach from the outside world and spend some time focusing on themselves. With so many daily distractions and commitments, it can be difficult to just be present in the moment.
Practicing sukhasana can help to relax your mind and improve your ability to just be. It also helps to lengthen the spine and open the hips, and can improve your body posture - which is an added bonus!
How to do the Sukhasana Pose?
Sit on the floor with your legs crossed and your shoulders stacked above your hips, eyes closed.
Breathe in deeply and let your shoulders rise, then exhale and allow your back to lengthen and your hands to rest easily on your knees or in your lap. Allow yourself to drift into a relaxed state of meditation.. It really is that simple
Types of Yoga
Hatha yoga is a traditional form of yoga that focuses on physical postures (asanas) and breathing techniques (pranayama). It is a gentle and slow-paced practice that is suitable for beginners and experienced practitioners alike. Hatha yoga helps to increase strength, flexibility, and balance, while also reducing stress and improving mental clarity. The practice involves holding poses for several breaths, with an emphasis on proper alignment and form. In addition to physical benefits, Hatha yoga can also help to promote relaxation and reduce anxiety levels.
Yin yoga is a slow and gentle practice that focuses on holding poses for longer periods of time, typically 3 to 5 minutes or more. It is a passive form of yoga that targets the connective tissues, such as ligaments, tendons, and fascia, rather than the muscles. The goal of yin yoga is to improve flexibility, increase circulation, and promote relaxation. It is a meditative practice that can help individuals to release tension and find inner peace. Yin yoga is suitable for all levels and can be a great complement to more active forms of yoga and exercise.
Iyengar yoga is a form of yoga that focuses on proper alignment and uses props such as blocks, straps, and blankets to help individuals achieve the correct posture in each pose. It was developed by B.K.S. Iyengar and emphasizes precision, attention to detail, and the use of props to ensure that each pose is performed correctly. The practice is often slow-paced and can be especially helpful for those who are recovering from injury or experiencing chronic pain. Iyengar yoga is accessible to individuals of all levels and can be modified to suit individual needs and abilities.
Inyasa yoga is a type of yoga that emphasizes the coordination of movement with breath. In vinyasa yoga, practitioners move through a series of flowing movements, or "vinyasas," that are synchronized with the breath. The practice typically begins with a series of sun salutations and continues with a sequence of poses that are linked together in a continuous flow. The pace of the practice can vary, but it is typically more vigorous than other forms of yoga. Vinyasa yoga can be a challenging and dynamic practice that can help to build strength, flexibility, and cardiovascular endurance, while also promoting relaxation and stress reduction.
Kundalini yoga is a type of yoga that focuses on energy and spirituality. It combines physical postures, breathing techniques, meditation, and chanting to help individuals tap into their inner energy or "kundalini." The practice is designed to awaken and activate the energy centers within the body, known as chakras. Kundalini yoga is often referred to as the "yoga of awareness" and emphasizes the connection between the mind, body, and spirit. It is a powerful and transformative practice that can help individuals to experience greater levels of consciousness and inner peace.
Bikram yoga is a specific type of yoga that involves a series of 26 postures and two breathing exercises performed in a heated room. The heat in the room is usually set to around 105 degrees Fahrenheit and the humidity is high. The sequence of postures is designed to work the entire body, with a focus on improving flexibility, strength, and balance. Bikram yoga is sometimes referred to as "hot yoga" due to the heat in the room. The practice is named after its founder, Bikram Choudhury, who developed the sequence of postures in the 1970s. Bikram yoga is often practiced in a studio setting, and classes typically last 90 minutes.
Modern yoga is a popular practice that involves attending a yoga class, which can be tailored to suit different skill levels and needs, such as yoga for beginners. Practitioners typically perform a series of yoga postures, or asanas, while focusing on breathing and mindfulness. Modern yoga classes often incorporate a variety of styles and techniques, including traditional Hatha yoga, vinyasa flow, and power yoga. The practice has become a popular form of exercise and stress relief, with a growing number of studios and online resources available for those looking to start their yoga journey.
Yoga Benefits Summarised
Yoga has become increasingly popular in recent years, and for good reason. The benefits of a regular yoga practice are numerous and can positively impact many aspects of an individual's life.
Physical Benefits of Yoga Practice:
- Improves flexibility: The stretching involved in yoga can help to increase flexibility and range of motion.
- Builds strength: Many yoga poses require holding body weight, which can help to build muscular strength.
- Improves balance: Balancing poses in yoga can help to improve balance and stability.
- Enhances posture: Practicing yoga regularly can help to improve posture, leading to reduced back pain and improved breathing.
- Supports cardiovascular health: Many forms of yoga are considered a form of aerobic exercise, which can help to improve cardiovascular health.
Mental Benefits of Practicing Yoga:
- Reduces stress and anxiety: The combination of physical movement and deep breathing in yoga can help to reduce stress and anxiety levels.
- Promotes relaxation: Yoga can be a calming practice that helps to promote relaxation and a sense of calm.
- Develops self-awareness: Yoga encourages individuals to focus on their breath and body, leading to a deeper sense of self-awareness and mindfulness.
- Boosts overall mental health: Practicing yoga has been linked to improved mental health and well-being, including reduced symptoms of depression and anxiety.
Yoga for Beginners: For those who are new to yoga, it can be a gentle and low-impact way to begin a fitness journey. Many yoga studios offer beginner classes that focus on basic poses and proper alignment. These classes can help individuals to develop a strong foundation in their practice and gradually build up to more challenging poses.
Overall, practicing yoga regularly can have a profound impact on an individual's physical and mental well-being. It can help to improve flexibility, strength, balance, and posture, while also reducing stress and anxiety levels, promoting relaxation, and developing self-awareness and mindfulness.
Yoga is an ancient practice that has been around for centuries. It's a form of exercise that many people are drawn to because it offers so many benefits for both your mind and your body. Yoga is one of the most popular forms of exercise in the world.
With our handy guide to eight easy yoga workouts you can learn the unique traits and benefits of yoga in the comfort of your own home in no time at all helping to improve your wellbeing from day one
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