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<b>Monica</b><br>Ālaya Yoga

Monica
Ālaya Yoga

Yoga Poses for Beginners

Beginning your Yoga Journey? Here is a list of 5 yoga poses for beginners to start with.

Many of the things we do for fitness today involves rigorous strength training, such as weight training, running and cardio, but all of this comes at the expense of flexibility and the mental relaxation and mindfulness that yoga provides.

Along with the physical benefits of yoga, the breathwork involved in yoga allows our body to obtain the most benefits out of each physical posture we do.

If you find yourself intimidated to start your yoga journey, or maybe you’ve just been out of touch with your yoga practice and would like to start again, here are a few yoga poses for beginners you can try the next time you’re on the mat.

Finding yourself intimidated to start your yoga journey, here are a few yoga poses for beginners you can try the next time you’re on the mat.

Seated Forward Fold

A seated forward fold is a relaxing yet active stretch that improves flexibility as well as lengthens the spine and stretches your entire body. This pose helps relieve a lot of the stress that we hold in our bodies along with providing a gentle stretch to all the big muscle groups in our body.

Benefits of this pose:

Beginners tip:

Even though this is a foundational yoga pose, a lot of yoga practitioners struggle with this pose. If you find yourself unable to reach your feet with your hands, rest your hands on your shins as you fold forward with your palms facing upwards as you keep your focus on lengthening your spine.

Downward Facing Dog

The downward-facing dog is a wonderful foundational yoga asana that strengthens and stretches our entire body. This pose can sometimes feel challenging but over time with repetition, one can achieve all the great benefits that this pose offers.

Benefits of this pose:

Beginners tip:

This asana offers a deep stretch to our upper body as well as lower body. To start with, keep your knees bent and keep your attention on lengthening through the spine. You can also walk out your feet to engage both your legs individually.

If this pose feels challenging for you, try a puppy pose to start out with. Bring your knees down to the ground, and stretch your arms forward while lifting your hips and arching your back.

Bridge Pose

Bridge pose is a chest opening yoga asana. It is typically performed towards the end of a yoga session. It provides a gentle stretch to the back and one can reap the benefits of an inversion without physically being upside down.

Benefits of this pose:

Beginners tip:

This pose can be strengthening as well as restorative. While the more advanced variation involves interlacing your fingers underneath your back, you can also place your palms flat on the ground next to you to provide more stability. Lift your hips and place a bolster, cushion or yoga block directly underneath the sacrum to provide support to your lower back.

Triangle Pose

Triangle pose is a standing pose that is great for both advanced as well as beginner yoga practitioners as this asana has many variations one can use. It’s a great pose that improves both your physical and mental health.

Benefits of this pose:

Beginners tip:

If it’s challenging to reach the floor with your hand, you can reach for your shin or your knee. Another variation is resting your elbow on your knee to provide more stability and support.

Child Pose

The child’s pose is a gentle beginner pose. Even though this pose may feel like rest, you’re actively engaging your back as well as your hips to achieve a gentle stretch throughout your body. It works as a great stretch to warm up your body before getting into more advanced poses. It also gives you the chance to reconnect with your breath.

Benefits of this pose:

Beginners tip:

This pose can be very calming and restorative. You can keep your knees together or separated depending on whichever pose feels more comfortable to your body. To achieve even more relaxation, place a cushion or a bolster underneath your chest for additional support.

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