Top 4 Yoga Poses for Beginners

Reading Time: 3 minutes

First published: 16 March 2022 @ 6:00 pm

Yoga asana is an ancient Indian practice that focuses on postures, breathing and meditation. If you’re looking for a simple yet effective workout, regularly doing yoga routines is a great option.

The health benefits of a yoga practice are numerous, including stress relief, improved posture, and increased flexibility. If you’re just starting out with asana practice, you may want to try some of the beginner yoga poses below. Don’t forget to have your yoga mat and meditative music at the ready!

1. The Downward-Facing Dog

The adho mukha svanasana, or as we commonly know it, the downward-facing dog, is a simple and effective yoga pose. The downward dog stretches the hamstrings, calves, and ankles, while toning the abdominal muscles.

Start the downward dog by standing on your hands and knees. Spread your fingers wide, tuck your toes under, and raise your knees off the ground. Slowly lift yourself up to a kneeling position by straightening the legs.

Try to not bend at the knees and keep your feet flat on the ground. Don’t lock your legs to avoid risk of injury. You can progress to more advanced poses and variations of this downward dog, such as lifting one leg to do the three-legged dog pose.

2. The Cobbler’s Pose

Baddha konasana, or the cobbler’s pose, is another one of the basic yoga poses. It is a simple posture that involves sitting on the floor and is a great groin and hip opener.

Begin by sitting on the floor. Bring the soles of your feet parallel together and let your knees fall, one on each side of your body. Try to close the feet-hip width as much as you can, but don’t force it if you feel pain in your hips.

Once you’ve got this position down, take some deep breaths while keeping your spine straight. This is an easy beginner pose that can prepare you for a deeper stretch.

Click on the next page to read more about the Top 4 Yoga Poses for Beginners!