Yoga is an excellent way to build strength and flexibility and is accessible to everyone. However, beginners might be overwhelmed by the variety of poses and the amount of flexibility it requires.
To support first-timers, below are the list of fundamental poses to help familiarize themselves on how their body moves.
This article will focus on the five basic poses that beginners can start with and easily incorporate into their yoga journey.
SUKHASANA
The Sukhasana, or the Easy Pose, is one of the simplest poses a beginner can execute. This pose involves the stretching of the knees and ankles to increase flexibility and strengthen the back muscles.
To start with the Sukhasana, sit with your legs crossed on your yoga mat with your hands above your knees. Shift the weight of your glutes to each side with your hands to make a firm foundation.
Breathe in, breathe out, and keep your head straight while doing this exercise.
CHAKRAVAKASANA
Also known as the cat cow stretch, the Chakravakasana is an essential yoga pose for beginners, and for a good reason. This gives flexibility to your spine and as a transitional pose, prepares your joints for the next yoga pose.
This pose can also help relieve back pain and improve posture by re-aligning the spine to its correct position. To do this, get on your mat on all fours with wrists and shoulders aligned and your knees below hips. Your back should bend downward as you inhale and arch upward as you exhale.
TADASANA
The Tadasana is the foundation of all standing poses in yoga. The “mountain pose” indicates what body parts you need to work on and also corrects body posture, fortifies leg muscles and heightens awareness as your body becomes accustomed to yoga.
Stand still with your chest open and hands on your sides to initiate this pose. Keep your feet planted on the ground. For best results, do the Tadasana in front of a mirror.
TADASANADHO MUKHA SVANASANA
As one of the most common poses in yoga, the downward-facing dog targets the hamstrings, calves and obliques. It also helps to decompress the spine, calm the nervous system, open your shoulders and improve your body’s overall flexibility.
While on all fours, place your hands slightly in front of your shoulders. Your knees should be directly under your hips.
Form an inverted V-shape while inhaling. Do this by straightening your knees and lifting your hips to the ceiling, while ensuring that your back is straight. Bend your knees back to the ground as you exhale.
BALASANA
The Balasana, or child’s pose, is a stretch that relieves back pain and targets multiple muscle groups from the shoulders to the ankles. It also promotes deep breathing and relaxation and helps lower blood pressure.
Starting from a downward-facing dog pose, bend your knees and lower your glutes as you bring your chest to the floor.
Place your arms at your sides as you breathe and relax.
