If you’ve ever wanted to start yoga but either you find lessons are just a little too pricey or you just fancy being in the comfort of your own home, we’ve got you covered. We’ve put together a list of the best yoga beginner poses to start you off on your quest to be your neighbourhood yogi!
Benefits: Strengthens your thighs, knees, ankles, abs and butt.
Duration: 30-60 seconds
Stand with your feet hip width apart and your arms at your sides. Breathing deeply and slowly, making sure your neck is aligned with your spine, raise your hands and arms slowly into a prayer position or stretching up to the sky.
Benefits: Improves your balance. Stretches the thighs, groin, torso and shoulders. Strengthens your spine, ankles, calves and thighs.
Duration: Up to a minute
Start at the mountain pose with your hands by your sides and your weight distributed evenly across both feet. Shifting your weight onto your left leg and keeping your hips facing forward, bend your right knee and slide the sole of your right foot up your left leg, rest it on your thigh and find your balance. Once you’re fully balanced place your hands in a prayer position. Repeat on the opposite side.
Benefits: Gives your hamstring, groins and hips a deep stretch. It opens up the chest and shoulders, strengthens thigh, hip and back muscles and tones the knees and ankles.
Duration: 1 minute
Stand with your feet hip-distance apart with your arms at your sides. Place your feet about 3-5 ft apart and make sure your heels are aligned. Touch the inside of your right foot with the outside of your right hand whilst extending your left hand up towards the ceiling making sure your arm remains shoulder height. Turn your right foot out about 90 degrees so your toes point toward the top of the mat. Keep your right kneecap aligned with the centre of your right ankle. Turn your head to gaze past your left hand towards the ceiling. Repeat on the opposite side.
Benefits: Strengthens your legs, opens up your chest and hips and stretches your arms and legs. Improves respiration and concentration.
Duration: 30-60 seconds
Place your feet 3.5-4 feet apart, starting with your right foot behind. Turn your left foot in slightly towards the right and your right foot out by about 90 degrees. Raise your arms slowly until they are perpendicular to the floor and then breathing gently, slowly twist your torso to the right. With your shoulders level, exhale and bend your right knee forward over the right ankle but making sure your right knee doesn’t go past your right toes. Repeat on the opposite side.
Benefits: Elongates your spine and opens your hips and shoulders. It stretches your arms, shoulders, abs, ankles and wrist and relieves back pain. The slight inversion also calms the nervous system and relieves stress.
Duration: 1-3 minutes
Start on all fours with your knees underneath your hips and your wrists underneath your shoulders. Keep the fold of your wrist parallel to the top of your mat and aligning your middle fingers with your elbows. Inhale while you tuck your toes under your heels and then exhale as you lift your hips so your body looks like an upside down “V”. Spread your fingers wide to help your balance. To get a stronger stretch, work on straightening your legs and keeping your heels firmly planted on the floor. Relax your head - but don’t let it dangle - and focus your gaze between your legs or toward your belly button.
Benefits: Improves spinal flexibility; stretches your shoulders, hips and neck; and strengthens your abs
Duration: 30 - 60 seconds
Begin sitting on the floor in a staff pose. Bend your right knee and cross your right foot over your left leg and place it on the floor outside of your left thigh. Bend your left knee and place your left heel under your right glute making sure to keep your right knee pointed toward the ceiling. Place your right hand on the ground behind you and, using your abdomen, twist your torso to the right as far as you can.
Benefits: It opens the chest, increases lung capacity and opens the heart and shoulders. It stretches and strengthens the spine, the back of the neck, the thighs and the hip flexors and calms the mind
Duration: 30 – 60 seconds
Lay on the floor with your arms at your sides. Bend your knees upwards and slowly lift your hips whilst pressing your feet into the floor. Under your lower back, clasp your hands together and push your arms into the floor to help keep you steady. Slowly lift your hips to the ceiling, making sure to keep your hips and thighs parallel to the floor.
Benefits: Opens up the shoulders and the chest Stretches deep glutes, groins, quads and psoas
Duration: Up to 5 minutes
Starting in a table position with your palms under your shoulders, slide your left leg forward so your left ankle comes to your right hand. Then slide your right leg back – as far back as you feel comfortable - so your hips are square to the floor. Inhale as you lengthen your back and as you exhale, press your right leg back so you feel your hip opening up.
Benefits: Improves the flexibility of your spine, stretches your chest and strengthens your spine and your shoulders.
Duration: 30 seconds
Lie face down on your mat with the tops of your feet flat on the floor and your thumbs under your shoulders. Press your hips down and inhale as you pull your shoulders down and away from your ears. Push up and lift your head and chest off the floor. Use your abs to draw your belly button towards your spine and your back and abdominal muscles to bend you backwards.
Benefits: It relaxes your neck, shoulders and spine and stretches the lower back, hips, thighs, knees and ankles. Increases blood circulation to your head
Duration: 1 minute
Beginning on your hands and knees, spread your knees wide apart while keeping your big toes touching. Rest your butt on your heels and roll your torso forward until your forehead is touching the ground. Draping your torso between your thighs and lowering your chest as close to your knees as possible, extend your arms forward and keep your palm facing down. Hold the pose and breathe deeply and softly into your torso. Focus your gaze inwards with your eyes closed. To release, walk your hands slowly towards you to lift you and sit back on your heels when upright.
And there you have it, folks! Try these easy as pie poses and let us know how you get on. And if you like this article, share with your friends and practice together!