7 Yoga Poses and Tips For Beginners

The majority of yogis have preferred styles of yoga. This can change as you practice. For you, as a beginner yogi, I advise you to start with a gentle yoga that offers simple and slow sequences. This way, you will be able to take the time to learn how to do the yoga poses correctly. It is also a good way to start and take the time to familiarize yourself with the sensations that run through your body. In any case, don't be surprised if your thighs get hot during certain poses. Beginner yoga is not about resting... You adapt your practice, but you work anyway!

There are several types of breathing: thoracic breathing, abdominal breathing, Ujjayi breathing, etc. If these terms are unclear to you, that's normal. To make it simple and short, here's what you must absolutely remember: you must pay special attention to your breathing. As a beginner in yoga, I suggest that you only breathe through your nose, and don't hold your breath. It is through it that you will guide your movements and progress. It helps you to hold the poses, to gain flexibility and to release tension. 

7 Yoga Poses and Tips For Beginners

7 Yoga Poses and Tips For Beginners

Yoga at home VS yoga with a teacher

One of the questions that often comes up before starting yoga is: should you start yoga at home or in the studio?

I don't think there is a single right answer to this question. For my part, I discovered the discipline during a ten-day yoga retreat. The days were very busy, so I was able to learn a lot from the teachers (both about the poses and the effects of yoga on the body). Afterwards, I continued to practice yoga from home, alone.

Case #1: If you don't know yet if you really like yoga, you probably don't want to join a studio. There is often a cost and a commitment in the long or short term. However, if you can afford it, I can only advise you to learn the basics of yoga with a yoga teacher. That way, if you do the poses incorrectly, the teacher will be able to correct your alignment and give you personalized advice.

1. Easy pose

No, I didn't decide to call this poses that way because I'm writing an article on beginner's yoga. It is indeed the name of this asana (poses), and it is not only an asana for beginner. The easy pose corresponds to the tailor position. When you are in this position, keep your back straight and keep your gaze straight. Do not raise your head.

2. The pose of the dog upside down

The dog upside down is a pose very often used in yoga sequences. This pose is part of the asanas for beginners, but also for experienced yogis. As a beginner yogi, I advise you to keep your legs bent, especially if your legs are not supple. The final goal is to achieve an upside down V, keeping your feet anchored in the ground. However, you can simply set yourself the goal of sticking your lower abdomen to your upper thighs. This way your back will stay straight, and that's what's important. It is better to do the dog upside down with bent legs and a straight back, rather than with straight legs and a round back.

3. The pose of the triangle

Among the yoga poses for beginners is the triangle pose. It works on lengthening the muscles of the back of the thighs and on opening the heart. If you are just starting out in yoga, you may not be able to put your hand on the ground. That's not important. Put your hand on your knee or thigh and think about growing. Your chest should be facing the front (or the sky), not the ground.

4. The warrior's pose 1

This asana calls for strength. It is a beginner's yoga pose that strengthens the thighs, back, shoulders and arms. In this pose, the distance between your two feet depends on your abilities. You must avoid arching your back and you must not shift your hips. The shoulders are lowered and the gaze is in front.

5. The warrior's pose 2

The Warrior 2 pose is one of the basic yoga poses. Nevertheless, its realization requires concentration, because it is necessary to think about alignment:

*of the arms;

*of the back;

*of the knee and the heel.

It is regularly found in the sequences. Like the version of the warrior seen previously, this asana makes work the thighs. Once again, the back must not be bent. The arms form a line and the shoulders do not go up towards the ears.

6. The low slot pose

The low lunge is not especially an easy yoga pose because it requires flexibility. However, I added it to this list because you can adapt its difficulty to your level.

To do it, you can place the blocks on either side of your leg. Otherwise, you can put your hands on your knee or raise your arms above your head. Thanks to the low lunge, you will work on strength and flexibility. You have to push your pelvis forward and down, without shifting your hips. This will open your pelvis and psoas. This is important if you want to do the large gap later on, for example.

7. The child's pose

The child's pose is not only a yoga pose for novices. This asana is often performed at the end of the session, or as a resting pose when the class becomes too intense. There are two ways to perform the child's pose: with the legs together or with the knees apart. It's up to you to choose the one you feel is more comfortable. If you've been working on back flexibility, inflate your stomach in this position. This will release tension.

I hope that you too will join the yogi community. One of the most important things about getting the most out of yoga is not to get frustrated. Be thankful for what your body allows you to do. And if you feel like you're going away, so much the better. You'll have more room to grow. Enjoy every move you make, and you'll see that soon you won't be able to do without yoga.

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