Yoga Poses To Get You Started

We all know exactly how important exercising is. But, it can be quite confusing when you are just beginning. While yoga may seem complicated and hard to do, there are quite a few yoga poses for beginners, that will help you get back on track! Here is the perfect guide of what to do and how to do it!

Yoga Poses for Beginners

1. Intense Forward Bend Pose or Uttanasana

Don’t let the name scare you away! This is a simple yoga pose for beginners, and is a great way to start your routine!

How to
  • Begin by standing up straight on your mat, feet together.
  • With an inhalation extend your arms to the sky, and with an exhalation, bend your body towards the ground.
  • Grasp your toes, or maybe even hold on to your calves.
  • You are now in the Intense Forward Bend pose.
  • Your goal here is to be able to touch your forehead to your legs.
Benefits of this Pose
  • Complete body stretch.
  • Strengthens both knees and thighs.

2. Plank Pose or Phalakasana

This pose is the most famous of all the yoga poses for beginners. It has become quite popular around the globe, and is performed with many twists to it.

How to
  • Begin on your fours, making sure that your arms are in line with your shoulders.
  • Slowly raise your hips towards the ceiling, until your body is parallel to the floor.
  • Feel free to adjust your toes, so that your body remains straight. Remember that your toes and hands must be parallel to each other.
  • It is important to remember to keep your spine straight at all times, not allowing that back to arch.
  • You are now in the Plank pose.

* You can also rest on your elbows, if you should find it too strenuous on your muscles.

Benefits of this Pose
  • Core strengthening.
  • Strengthens arms, wrists and shoulders.
  • Improves posture.

3. Downward Facing Dog Pose or Adho Mukha Shvanasana

This pose is very easy to do, and is quite famous as it is a part of the Sun Salutation sequence, which is also known as the Surya Namaskar.

How to
  • Begin with the Intense Forward Bending pose, followed by the Plank pose.
  • Slowly transition into the Downward Facing Dog pose by pushing into your palms, allowing your hips to move further towards the ceiling.
  • Do this until you find your body in the shape of an inverted ‘V’.
  • You are now in the Downward Facing Dog pose.
Benefits of this Pose
  • Strengthens arms and legs.
  • Fights against insomnia, stress, depression and headaches.
  • Good for high blood pressure, sinusitis and asthma patients.
  • Also good for menstrual aches.

4. Half Lord of the Fishes Pose or Ardha Matsyendrasana

This pose is the most recommended of all the yoga poses for beginners, as it deals with the digestive system.

How to
  • Begin by sitting flat on the mat, with your legs stretched out in front of you.
  • Starting with your right leg, bend your knee towards you, bringing it over your left leg, so that your right knee is pointing to the ceiling.
  • Fold your left knee in towards you, flat on the mat.
  • With an exhalation, turn your body towards the right side; bring your left arm to the right-side of your right knee.
  • Place your right arm behind you, to support your spine; as you gaze behind you.
  • You are now in the Half Lord of the Fishes pose.
  • Return to starting position and repeat with the left side.

* If you find this stretch too much for your body, you can also just hold the knee that is raised, instead of attempting to bring your hand to the other side. You can also opt to leave the leg at the bottom stretched out straight.

Benefits of this Pose
  • Aids with digestion.
  • Good for both liver and kidneys.
  • Releases any trapped gases within the body.
  • Strengthens the spine.
  • Calms menstrual pain and is also therapeutic for infertility.

5. Reclining Bound Angle Pose or Supta Baddha Konasana

The best way to end your routine is with this pose, of all the yoga poses for beginners. This pose is both calming and healthy.
How to
  • Lie on your back, with your knees bent and your feet joined.
  • With the support of your hands, slowly allow your legs to fall to the sides.
  • Your soles of your feet will now be touching each other.
  • You are now in the Reclining Bound Angle Pose.
  • The aim of this pose is not to bring your knees to the floor, but to bring your groin closer to your pelvic. As this happens your knees will automatically fall.
  • You can either place your hands beside you at a 45° angle, palms facing upward; or you can place your hands on your stomach, allowing you to feel each inhalation and exhalation.

* This is the beginner way of performing this pose. The advanced form is to move from the Bound Angle Pose (Baddha Konasana) into the Reclining Bound Angle pose, by allowing your back to slowly recline to the floor.

Benefits of this Pose
  • Relieves stress and thoughts of depression.
  • Improves blood circulation.
  • Great for heart patients.
  • Improves the functions of the ovaries, bladder, kidneys and prostate gland.

Tips for Yoga Poses for Beginners

1. Beginning by holding your pose for 5-10 breaths. As you advance, you may hold the pose for longer.

2. Always remember not to overwork your body, keeping in mind to listen to what your body is telling you. Sometimes less is more.

3. Consult your doctor before beginning any exercise, especially if you have faced any major injuries in the past.