10 Yoga Poses For Absolute Beginners

Yoga is practised by millions of people all over the world every day and is great for increasing flexibility and strength. Try these 10 simple poses to get you started with this ancient form of exercise.


Mountain pose

MountainPose

(Source:yogawarriers.com)

  1. Stand with your feet 1 metre apart
  2. Put your arms in the air
  3. Keep your neck aligned with your spine
  4. Hold this for one minute, taking deep breaths throughout

Downward facing dog

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(Source:Pinterest.com)

  1. Stand up, keeping your back straight
  2. Hinge forward at the waist and onto the floor
  3. Keep hands flat on the floor, spacing out fingers
  4. Get into the push up position with each foot
  5. Lift your hips as far as they go
  6. Hold that position for 30 seconds

Warrior pose

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(Source:Pinterest.com)

  1. Stand with your feet at shoulder width
  2. Turn your right leg by 90 degrees
  3. Turn your left leg out by 45 degrees
  4. Turn your chest to the right
  5. Raise your arms, keeping them level with your shoulders
  6. Hold this position for 30 seconds

Tree pose

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(Source:Pinterest.com)

  1. Stand normally
  2. Shift your weight onto your left foot by bending your right knee
  3. Draw your right leg upwards resting the sole of your foot on the left inner thigh
  4. Raise your arms above your head and join your palms together
  5. Hold this position for 30 seconds

Bridge pose

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(Source:Pinterest.com)

  1. Lay flat on the floor and keep your arms straight
  2. Bend your knees and lift your hips up off the floor
  3. Make sure your hips are parallel to the floor
  4. Bring your chest into your chin
  5. Hold this position for 30 seconds

Seated Twist

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(Source:Source: Pinterest.com)

  1. Lay on the floor
  2. Extend your legs in front of you
  3. Cross your left foot over right thigh, bending your left knee
  4. Put your right elbow on your left knee
  5. With your right hand twist your body away from your left leg
  6. Hold this position for 30 seconds

Upward facing dog

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(Source:Pinterest.com)

  1. Lie flat on your stomach
  2. Bend your arms and rest palms on floor
  3. Push off the floor with your arms, keeping your legs rested
  4. Straighten your arms and make sure your torso is raised
  5. Look at the ceiling to lengthen your neck

Pigeon pose

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(Source:Leanitup.com)

  1. Get into the push-up position
  2. Place your left knee on the floor
  3. Place your left heel by your right hip
  4. Press your hands to the floor and sit back
  5. Lift your chest and look up to the ceiling
  6. Hold this pose for 30 seconds

Childs pose

Yoga at home

(Source: http://www.arizonayogacommunity.com/)

  1. Get into the kneeling position and sit on the heels of your feet
  2. Lower your head to the ground, resting it on the floor
  3. Bring your arms in front either side of you
  4. Hold that pose and breathe into your torso
  5. Hold this pose for as long as you want

This pose is used as an interval in between other poses


Triangle pose

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(Source:Pinterest.com)

  1. Spread your feet two meters apart
  2. Raise your arms and level them with your shoulders
  3. Touch the inside of your right foot with the outside of your right hand
  4. Raise your left hand to the ceiling, keeping it straight
  5. Focus on turning your head towards the top of your left hand to stretch your back

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