These basic yoga poses for beginners are ideal if you’re just dipping your toes into gentle flows.
“The bread and butter of a beginner’s practice are your standing poses,” she says.
“They build strength through a lot of the larger muscles of the body.
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(Remember: There typicallyaren’t mirrors in yoga studios.)
“Props are so helpful in creating clean alignment and helping you avoid injury,” she explains.
“The same thing is true about learning the body and putting these shapes onto our body.
Hold for 5 full breaths.
“Focus on lengthening your spine here and work towards lifting your hips up.
The ability to straighten your legs will come in time!”
A.Start in a table-top position with hands directly under shoulders, knees under hips.
Walk hands a few inches forward and spread fingers wide, pressing palms into mat.
Feet should be hip-width apart, knees slightly bent.
(Anon-slip yoga matwill keep you upright no matter how sweaty your palms become.)
A.Stand with feet spread wide, 3 to 4 feet apart.
Turn left foot out 90 degrees and right foot in slightly.
Bring hands to hips and relax shoulders, then extend arms out to the sides, palms down.
B.Bend the left knee 90 degrees, keeping knee over ankle; gaze out over left hand.
Hold for 5 full breaths.
Switch sides and repeat.
Since the pose involves standing on one leg, it can also helpimprove your balance, she says.
A.Stand with arms at sides and hands on hips.
B.Shift weight onto left leg and place sole of right foot inside left thigh, keeping hips facing forward.
C.Once balanced, bring hands in front of chest in prayer position, palms together.
D.On an inhale, extend arms over shoulders, palms separated and facing each another.
Hold for 5 full breaths.
Switch sides; repeat.
As you get stronger and develop better balance, move foot to the inside of left calf.
B.Extend arms out to sides, then hinge at hips to lower torso to left leg.
Turn gaze toward the ceiling.
A.Stand at the top of the mat with feet together and arms at sides, hands resting on hips.
B.Step right foot back until right leg is fully extended, keeping right heel lifted off the floor.
Bend left knee slightly and keep it directly over left ankle.
A.Lie faceup on the floor with knees bent and directly over heels.
Place arms at sides, palms down.
B.Exhale, then press feet into the floor to lift hips slightly.
Modify this yoga pose for beginners: Place a yoga block underneath the sacrum for additional support.
Draw shoulders down and away from ears.
B.Raise both arms up toward the ceiling above head, then twist to the left, moving from abdomen.
Place right hand on left knee and left fingertips on the floor a few inches behind butt.
Modify this yoga pose for beginners: Keep bottom leg straight and place both hands on raised knee.
If lower back rounds forward, sit on a folded blanket to elevate hips.
Baby Cobra
Looking to open up the chest, shoulders, abs, and neck?
Add this beginner yoga pose to your daily practice.
B.Tightenpelvic floorand tuck hips downward while squeezing glutes.
Press shoulders down and away from ears.
Relax, exhale, and repeat for 5 full breaths.
A.Start in a table-top position with hands directly under shoulders, knees under hips.
C.Lower chest as close to knees as is comfortable.
Modify this yoga pose for beginners:Place a block under head or a rolled blanket behind knees.
Plant palms next to hips, straighten arms, and draw shoulders down and away from ears.
Breathe and stay in this pose for 5 minutes.
B.Raise right arm up toward the ceiling, gaze following with it.
Pause, then lower right arm back down and underneath left arm until fully extended.
C.Lower chest as close to the floor as is comfortable, keeping hips high.
