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Yoga for Beginners: 8 Poses to Try

Yoga is one of the go-to exercises if you’re looking to improve your flexibility. Regularly doing yoga stretches your joints, strengthens your muscles, and relieves body aches. All you need is a yoga mat and you’re good to go.

If you don’t yet know if yoga is for you, this is a good place to start! We have listed eight basic yoga poses that you can try as a beginner to experience firsthand if yoga is suited for you.

Mountain Pose (Tadasana)

This pose is a must for any yoga beginner not only because it’s simple to do, but also because it’s the starting position of all standing poses in yoga. With a good standing form, you can perform the succeeding poses more easily. It also helps in grounding yourself whenever you’re feeling overwhelmed.

To do this pose, stand straight with your toes touching and your heels slightly apart. Make sure to place your weight evenly on both feet. Then, press into each corner of your feet beginning from the big toe to the little toe and from the right side heel to the left side heel. Next, take a deep breath, gently roll your shoulders up, and release. 

Tree (Vrksasana)

The tree pose is one of the basic balancing postures in yoga. This position helps improve your balance and strengthen your core and legs. Don’t worry about being wobbly on your first try! With constant practice, you can master this pose in no time.

To do this pose, begin with a mountain pose. Then, lift your right foot off the floor and bring it to your inner left thigh. Next, press your right foot and inner thigh together. Your right leg should be at a 45-degree angle from the floor.

After finding your balance, place your hands together in a prayer position. Focus your gaze on one still spot to help keep you balanced. Hold 5 to 10 breaths, and then do the same routine with the other foot.

Downward-Facing Dog (Adho Mukha Svanasana)

This standing pose is perfect for stretching your back muscles and elongating your spine. The downward or downward-facing dog pose also aids in digestion, stress relief, and managing headaches.

Begin on all fours with your hands under your shoulders and your knees under your hips for this pose. Spread your hands and press your fingers and fingertips on the mat. Then, raise your buttocks up and back, with your hips facing the ceiling. Stretch your leg in a straight line and slowly press your heels on the floor. 

Make sure that your head is between your arms, your back is flat, and your feet are parallel. Hold the pose for 5-10 breaths for maximum relief.

Forward Fold (Uttanasana)

The forward fold stretches and lengthens your hamstrings and your spine. Uttanasana also improves your flexibility and balance when done regularly.

Start by taking a deep breath. Raise your arms to the sides until they reach over your head while you’re inhaling. Release your arms either to the side or in front of you and bend your torso over your legs as you exhale. You can slightly bend your knees if it’s your first time doing this.

Once you’re more accustomed to doing this pose, you can straighten your legs as much as you can. Then, place your hands on your feet or the floor. Remember not to force yourself if it’s too painful for you.

Plank Pose (Kumbhakasana)

For a more active pose, you can try this simple plank posture or Kumbhakasana. This balancing position strengthens your core and increases your stamina. A strong core can help you pull off more yoga poses that rely heavily on strength and balance.

To do this pose, begin on all fours, with your hands flat on the floor and your knees bent. Then, bring your legs behind you in a straight line. Push your hands down the mat, keep your legs parallel to the floor, and engage your core. Make sure to keep your hips and spine in a neutral position. Take 3-5 deep breaths while holding this position.

Warrior II (Virabhadrasana II)

This standing pose is designed to tone your arms and legs. It can also help stretch and shape your abdomen, chest, and shoulders.

Warrior II starts from the mountain pose. From there, take a step forward using your right foot. Extend your arms in a T-shaped manner, palms down. Then, bend your right knee at a 90-degree angle, with your left leg straight and your thigh parallel to the floor. While doing this, your torso should be twisted to the left so your right arm and face are pointing forward. Hold the pose and take 1-5 breaths in the process.

Cobra Pose (Bhujangasana)

If you’re looking for a pose that can help with back pain, then you might want Bhujangasana. It keeps your spine and its surrounding muscles healthy and mobile. Moreover, the stretching pose can relax your back, which is good for back pain relief.

Start the cobra pose by lying on the floor flat on your stomach. Straighten your legs in the back. Place your palms on the ground, under your shoulders, and tuck the elbow close to your body. Next, press your feet, pubic bone, and thighs onto the floor. Inhale, then raise your chest off the floor. Make sure that your neck is in a neutral position and your gaze is focused on the floor. Hold this for 15-30 seconds, and release it with an exhale.

Child’s Pose (Balasana)

This simple resting pose relaxes your neck, shoulders, and spine, making it perfect for cooling down after an intense yoga routine. You can also use it as rest periods between yoga sessions. And the best part? You can adjust it to your liking! The important thing is, you are comfortable while holding this pose.

Begin by kneeling on the floor. Take a deep breath, then hold your toes together and sit on your heels. With your knees apart, pull your belly between your thighs and rest your forehead on the floor. You can leave your arms stretched in front of you or bring them close to your body near your feet.

Perform Simple Yoga Poses With Ease

Starting yoga can seem challenging, but with these easy yoga poses, you can jumpstart your fitness journey in the right direction. Make sure to practice these poses regularly, so you can have a solid grasp of the basics before proceeding to more advanced yoga techniques.

For more health and lifestyle advice, head over to the LifeClinic blog.

Dr. Reza Alizadeh

Dr. Reza is the visionary behind LifeClinic. His leadership is the foundation for the patient and team member experience, and overall direction of the LifeClinic. As the creator of IMJT, Dr. Reza continues to be the primary teacher on this technique.

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