Updated: Jul 2
Yoga is for everyone. It doesn’t matter if you’re not flexible enough or if you’re too old. There are tons of yoga poses that benefit different people. But, since there are so many poses, it can be difficult for beginners to decide which poses to perform. As a beginner, it’s best to start with simple poses before moving on to more complicated ones. Here are six easy yoga poses for beginners that you can try.
1. Child’s Pose
Start by kneeling on the ground. Sit on your heels and connect your big toes. Then, separate your knees until they are as wide as your hips. Rest your belly between your thighs and stretch your tailbone away from your pelvis. Stretch your arms beside your head with palms facing down. Stay in that pose as you inhale and exhale.
This pose relaxes your spine and stretches your shoulders, neck, hips, thighs, and knees. It is a good warmup pose before continuing other poses. Child’spose also helps improve your flexibility.
2. Downward-Facing Dog Pose
Go on all fours with your hands in front of your head. Make sure your hands are shoulder-width apart. Curve your toes under as you push back through your hands, lifting your hips and straightening your legs. Let your head hang as you keep your hips high. Inhale and exhale as you maintain that pose.
This pose strengthens your arms, legs, and back and brings more blood flow into the brain. It can also help relieve back pain.
3. Cobra Pose
Start on your belly with your feet hip-distance apart. Rest your hands flat on the ground on the sides of your ribs. Lift your chest as you inhale. Roll your shoulders back while keeping your elbows on your sides. Continue breathing in and out as you remain in that pose.
This pose relieves back pain, helps to increase mobility in your spine, and strengthens spinal support muscles.
4. Tree Pose
Begin by standing with your back straight. Lift up your left knee and bend it until the sole of your left foot is pressing into your inner right thigh. Make sure that your right leg is still straight. Keep both hips squared toward the front. Slowly raise your arms as far as you can go, and then bring your hands together in a praying position. Maintain your balance as you inhale and exhale.
This pose strengthens your core and legs and stretches your inner thighs. It also helps build better balance.
5. Cobbler’s Pose
Begin by sitting down and bending your knees to bring the soles of your feet together (Stop if you feel any pain in your knees). Straighten your back as you let your knees fall to your sides. Using your hands, press the outer edges of your feet together while moving your shoulders away from your ears.
This pose helps open your hips and groin and stretches your inner thighs.
6. Easy Pose
Start by sitting in a cross-legged position. You can either place your hands on your knees, facing up or facing down. Make sure your shoulders are aligned with your hips by leaning back and forth and leaning side to side with your torso. Shift your shoulders away from your ears by sliding your shoulder blades down your back. Inhale and exhale as you feel your spine stretch.
This pose stretches your knees and ankles, opens your hips, and strengthens your back. It is also a good pose for practicing breathing exercises.
These yoga poses are simple and easy so that anyone can perform them. Not to mention, the benefits are amazing and can help you physically and mentally. So prepare your yoga mat and start practicing yoga now.