12 Yoga poses for beginners

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June 4, 2018

12 Yoga poses for beginners

These yoga poses are great for beginners. They are not too challenging, but they still work wonders for your flexibility, strength, and balance. 

Are you desperately searching for a guide to help you to get into yoga? I have got you covered! In this blog post, I will show you a few yoga poses, which are suited for everybody, but especially for beginners.

These asanas (yoga postures) are great for beginners because they are not too challenging, but they still work wonders for your flexibility, strength, and balance, if you practice them on a regular basis.

Let’s get into it!

BTW, you can download my free yoga guide for beginners with 4 awesome yoga practices and yoga tips!

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What is YOGA?

Yoga isn’t a high-intensity workout that will push you to extremes. BUT, it is about improving your balance, flexibility, strength with ease. Simultaneously you are practicing mindfulness, by listening to your body and ignoring the ego that tells you to push your limits.

Benefits of a yoga practice

  • lowers stress
  • reliefes anxiety
  • improves sleep
  • improves flexibility
  • reduces chronic back and neck pain
  • improves balance

To name just a few benefits. There are a lot more benefits to our body and mind, which I will cover in another blog post. For now, that’s enough to get you on board, am I right?

Things to consider

  • Two typical qualities of asanas (yoga poses) are stability and ease, therefore every yoga posture should be performed with these two qualities.
  • Do not cross your physical limits. Asanas should be done with ease and smoothness. As soon as you notice pain or discomfort, you have crossed your boundaries.
  • Pay attention to your body and treat it kindly. Move slowly with deep and even breathing.

Yoga poses for beginners

Now enough with the theoretical part, let’s move on to the yoga poses. You can do the yoga poses on their own or as a flow, which means that you perform one yoga pose and simply move on to the next one, as you are finished.

Cat-cow

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  • Start on your hands and knees. Your hands and knees should be about hips wide apart. Make sure your back and neck are neutral. Look at the floor.
  • Inhale, lift your tailbone to the ceiling, allowing your belly to sink towards the floor. Gaze up (in the photo I forgot to) and push the shoulder-blades back.

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  • As you exhale tuck your tailbone in, round your back and lower your head. Push the chin towards the chest.

Downward-facing dog

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  • Lie full length on the floor. Your feet and hands should be about one foot apart.
  • Rest your palms on the side of your chest.
  • Exhale and raise your trunk from the floor. Straighten your arms, move your head inwards. Keep the elbows straight and extend the back.
  • Try to keep the legs stiff and push your heels to the ground. The goal is to rest the soles of the feet fully on the ground.

Cobra

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  • Lie full length on the floor and rest your palms on the side of your chest. Hug your elbows back into your body.
  • Press the tops of the feet and the thighs into the floor.
  • Inhale and begin to straighten your arms to lift the chest off the floor. Press the tailbone towards the pubis. Pay attention to your lower back, it shouldn’t hurt.
  • Press the shoulder blades back and lift your chest up. Lift from the top of the sternum. Distribute the backbend throughout the entire spine.

Seated forward bend

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  • Sit on the floor on your buttocks with your legs straightened in front of you.
  • Inhale, keep the torso long, bend forward from the hip joints, not the waist.
  • Keep the legs straightened.
  • Take the side of your feet with your hands. If this is not possible for you, grab your ankles, your knees, wherever your limit is. You can also loop a strap around the soles of your feet and hold the strap.
  • Take a few deep breaths.

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  • With each inhalation lift and lengthen your torso.
  • With each exhalation bend forward just a little more, head moving towards the knees.
  • Don’t cross your limits.
  • Stay in his position for 1-2 minutes

Warrior 1

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  • Begin in mountain pose (standing). Exhale and place your feet about 4-5 feet apart.
  • Raise your arms perpendicular to the floor. Press your shoulders down and away from the ears.
  • Turn your feet as in the picture above. The left foot about 45 degrees to the right, the right foot 90 degrees to the right.
  • Exhale and rotate your torso to the right side. Draw your navel in and up.
  • Gaze up or look straight ahead, as you prefer.
  • Stay in this pose for 1-2 minutes and repeat on the opposite side.

Warrior 2

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  • Begin in mountain pose (standing). Exhale and place your feet about 4-5 feet apart.
  • Raise your arms parallel to the floor and straighten them. Shoulder blades are wide, palms face down.
  • Turn your feet as in the picture above. The left foot about 45 degrees to the right, the right foot 90 degrees to the right.
  • Exhale and bend your right knee over the right ankle. Bring your right thigh parallel to the floor (if possible).
  • Straighten the left leg and press the outer heel on the floor.
  • Press the pelvis slightly toward the pubis.
  • Turn the head to the right and look at your fingers.
  • Stay for 1-2 minutes and repeat on the opposite side.

Chair pose

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  • Begin in mountain pose. Inhale and raise your arms above your head. You can place the arms either parallel to each other, palms facing inward or join the palms (as in the picture). Press the shoulders away from the ears.
  • Exhale and bend the knees, trying to take the thighs as parallel to the floor, as possible.
  • Move your tailbone down toward the floor and inward the pubis. Push the navel toward the spine. Keep the back long. Do not get into the hollow back.
  • Stay in this position for 30 sec – 1 min.

Boat

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  • Sit on the floor with your legs straightened in front of you. Lift and straighten your arms, so that they are parallel to the floor.
  • Exhale and lift your legs, so that the thighs are angled about 45 degrees relative to the floor.
  • Use the hip flexors to create a V-shape with your body.
  • Draw the shoulder blades down and toward one another for a long back.
  • Stay for a few seconds.

 

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  • From shoulder stand exhale and bend from the hip joints to slowly lower your toes to the floor, just beyond your head. If you can’t touch the floor with your toes, use a block for help.
  • Keep your torso perpendicular to the floor and try to fully straighten your legs.
  • With your toes on the floor, lift your top thighs and tailbone to the ceiling.
  • Draw your chin away from the sternum and soften your throat.
  • You can either support your back with your hands, or you can rest your arms on the floor. Shoulder blades are pressing toward one another.
  • Stay in this pose for as long it is feeling good.

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  • Stand in mountain pose. Shift your weight onto the right foot.
  • Bend your left knee and grab your left ankle with your left hand.
  • Draw your left foot up and place the sole of the foot on the inner thigh. (wherever your limit is). Do not place it on the side of the knee.
  • Press the left foot against the inner right thigh and resist with the outer left leg.
  • Lift your arms above your head and press them together.
  • Stay in this position for 1-2 minutes.
  • Repeat on the other side.

We are already at the end of today’s yoga practice. I hope you tried out the yoga poses and learned something new today.

Still motivated? You may also enjoy

Thank you for reading,

Namaste, Hana

The descriptions of the yoga poses are inspired from the book “Light on Yoga” from B.K.S Iyengar and the website “yogajournal.com“.

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  1. Author’s gravatar

    Thanks so much, you are the best 😉

  2. Author’s gravatar

    I every time spent my half an hour to read this web site’s articles every day along with a mug
    of coffee.

    1. Author’s gravatar
      @3 week Yoga dvd

      Comments like this make my day! Thank you for reading and enjoy your coffee, honey. xx Hana

  3. Author’s gravatar

    What’s up, I read your new stuff daily. Your humoristic style is witty, keep
    it up!

    1. Author’s gravatar
      @yoga for weight loss

      Thank you so much! Enjoy, xx Hana

  4. Author’s gravatar

    Thk u. You’re the best!!!🤗

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About Hana

I love to challenge my body, take it to limits with weight lifting, while simultaneously practicing yoga and self care. My goal is to help women of all ages to get fit and feel amazing in their bodies through strength training, yoga and personal development. We can all embrace the healthiest version of ourselves, let's do it together!

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