8 Beginner Yoga Poses To Get You Through Your First Class
Introduction
Yoga is a great way to improve flexibility, build strength, and de-stress. But if you’re new to yoga, it can be pretty intimidating. There are so many different types and styles of yoga, and it can be hard to know where to start. Not to worry—in this blog post, we will introduce you to eight beginner yoga poses that will help you get through your first class. From standing and balance poses to twists and hip openers, these yoga poses will help stretch and lengthen your whole body.
1.Easy Pose — Sukhasana — to Relieve Stress
Sukhasana, or Easy Pose, is a great beginner yoga pose to help relieve stress. To get into the pose, sit on the ground with your legs crossed in front of you and your hands resting on your knees. You can stay in this pose for as long as you like, but make sure to keep your spine straight and your breath steady.
2. Cat-Cow to Awaken the Spine and Ease Back Pain
Begin on all fours, with your wrists beneath your shoulders and your knees beneath your hips.As you inhale, drop your belly toward the mat and lift your chin and tailbone upward, looking up at the ceiling (cow pose). As you exhale, tuck your chin toward your chest and round your back up toward the ceiling, dropping your belly down (cat pose). Repeat this flow 10 times.
3. Tree Pose — Vrksasana — to Improve Your Balance
Assuming a standing position, shift your weight onto your left leg and bend your right knee, bringing your right foot to rest against your inner left thigh. Reach your arms overhead, palms pressing together. Draw your shoulder blades down your back and lengthen through the crown of your head. Stay here for 5-8 breaths, th
4. Downward-Facing Dog — Adho Mukha Svanasana — to Enhance Flexibility
Begin on all fours, hands and knees shoulder-width apart. Lift your knees away from the floor and straighten your legs as you exhale, forming an upside-down “V” shape.Keep a slight bend in your knees if they’re not completely straight. Press back through your heels to lengthen the spine and open up the chest. If you want a deeper stretch, walk your hands forward until they’re in line with your feet. Breathe deeply and hold for 3-5 breaths before returning to all fours on an inhale.
5. Child’s Pose — Balasana — to Help You Relax and Unwind
This pose is great for beginners because it is very easy to do and helps you relax and unwind. To do this pose, start on your hands and knees with your feet together and your hands under your shoulders. Then, slowly sit back on your heels, bring your forehead to the mat, and stretch your arms out in front of you.Hold this position for 30 to 1 minute.
6. Baby Pigeon Pose to Open Up Your Hips
If you’re new to yoga, the number of poses can be overwhelming. But don’t worry, we’re here to help. To start, we recommend trying Baby Pigeon Pose. This pose is great for opening up your hips and can be modified to suit your level of flexibility.
To begin, come into a low lunge with your right foot forward. Lower your left knee to the ground and slide your right foot over so that it’s in front of your left hip. If this is too intense for your hips, you can place a block under your right thigh for support.
Once you’re in position, begin to fold forward at the hips, keeping your spine long. You can place your hands on the ground or on blocks if they don’t reach the floor. Hold the pose for 5-10 breaths before coming back to a low lunge and repeat on the other side.
7. Mountain Pose — Tadasana — to Improve Your Posture
Mountain pose, also known as Tadasana, is a great beginner yoga pose to improve your posture. This pose helps to lengthen the spine and lengthen the muscles in the back, which can help to improve your overall posture. To do this pose, stand with your feet together and your hands at your sides. Take a deep breath in and raise your arms overhead, reaching for the sky. As you exhale, begin to bend forward from the hips, keeping your spine straight. Reach for the floor with your hands and hold for 5-10 breaths.
8. Legs-up-the-Wall Pose — Viparita Karani — to Restore and Revitalize
If you’re new to yoga, the thought of taking your first class can be daunting. But never fear, we’ve got you covered with this list of beginner yoga poses. The first pose is the Legs-up-the-Wall Pose, also known as Viparita Karani. This pose is perfect for restoring and revitalizing your body after a long day.
To do the pose, start by sitting next to a wall with your legs extended straight out in front of you. Then, lie down on your back and swing your legs up onto the wall so that your hips and lower back are supported by the wall.Allow your arms to hang at your sides, palms up. Stay in this position for at least 5 minutes, or longer if you can.
Conclusion
Although yoga can be intimidating at first, it is actually a very welcoming and freeing activity. Once you get past the beginner stage, you might find that you enjoy yoga much more than you thought you would. These eight beginner yoga poses are perfect for getting through your first class. With a little practice, you’ll be moving on to more advanced poses in no time.
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