Anyone who is a beginner to yoga might get overwhelmed by the long list of yoga postures. In the long list, some are basic yoga postures while others are more complex. In such a case, how do beginners select the yoga postures for them?
The solution to this problem is quite simple — start with simple yoga postures that do not require you to bend your body in a complex way or do not engage your mind for a very long time. Once you practice basic yoga for a long time, you will be ready to jump to more challenging poses.
Types of Poses
To start with, there are a few main types of easy yoga poses that you can try. These poses are enough for beginners to occupy their bodies for a long time. Also, these yoga postures awaken the mind and the body to an extent that complex yoga like the Surya Namaskar can be practiced later. Here is a list of some types that you will find yourself practicing if you are a beginner to yoga:
- Standing poses
- Balancing poses
- Seated poses
- Resting or supine poses
Yoga Postures For Beginners
The best part of yoga is that even if you are trying it the first time, you will not find it hard to practice. Just pick a basic yoga pose and you will be able to perform it for the time suggested by your trainer. Again, the only condition is that you pick a basic yoga posture, not a complex one.
To make things easier for you, we have jotted down a list of some basic yoga postures for you. If you are a total beginner to yoga, you must try all of these yoga postures. Once you get a hang of them, you can stick to the ones that you find the most enjoyable or beneficial to you. Here is a list of some yoga postures for beginners:
- Mountain Pose (Tadasana):
Mountain pose is the kind of yoga pose that is ideal for a person who has never tried yoga. It helps in aligning your body from head to heels. If you have a job where you sit for long hours at a desk, this pose is perfect for you. When you practice mountain pose, your body aligns itself in a straight line which makes your spine straight.
- Cat-Cow Stretch (Chakravakasana):
Combining the mountain pose with cat-cow stretch and you will get a strong back. This pose gets you the best out of spinal extension and spinal flexion. If you practice this pose on a daily basis, you will experience that your body awareness and body coordination is improving at a fast pace. Since it is very easy to perform this yoga, instructors often suggest practicing this pose as one of the first yoga for beginners at home.
- Staff Pose (Dandasana):
If you find mountain pose enjoyable, you will also like staff pose as it is like a seated version of that. Many other yoga postures for beginners start with the staff pose since this pose makes your body align at a 90 degrees angle. Staff pose engages your leg muscles, hips, back muscles, and shoulders. If you are a beginner to yoga, you will find this pose enjoyable to practice.
- Downward Facing Dog (Adho Mukah Svanasana):
This is the type of yoga pose that you can add to your beginner yoga routine once you have attained a certain level of body flexibility. This yoga stretches almost all parts of your body. If you want to strengthen your core and improve circulation, you must try this yoga pose.
- Cobbler’s Pose (Baddha Konasana):
If you want to work on the flexibility of your thighs there is no yoga pose better than Baddha Konasana. There are many muscles in our body that remain unstretched when we sit, stand or walk the usual way. This easy yoga posture stretches all of those neglected muscles of your body. And the best part about this yoga is that gravity will do the work of stretching. All you have to do is just sit in the right position and wait for the gravity to do its work.
- Child Pose (Balasana):
One of the best yoga for beginners, the Child pose is a kneeling asana that provides a gentle stretch for the back, thighs, hips, and ankles. It also helps in relieving any stress of tension in the muscles after a long day of work. This simple yoga can also soothe the brain and alleviate back and neck pain. If you feel that child pose is easy for you, you can also try its variations and reap more benefits.
- Bridge Pose (Setu Bandha Sarvangasana):
If you are a beginner at yoga and wish to improve your spinal mobility, bridge pose can give you a good start. A part of Hatha Yoga, it is a backbend that stretches your chest and thighs. When you are in this pose, your body looks like a “bridge” with your arms and legs are the pillars and torso being the bridge. Performing the bridge pose on regular basis leads to relief from stress, fatigue, insomnia and depression as well. As for the physical benefits, it boosts mobility in the spine, stretches the legs and chest, and helps in improving digestion too.
- Tree Pose (Vrikshasana):
Derived from two words – “Vriksh” and “Asana”, this yoga often finds its mention in the ancient scriptures, especially Ramayana. Nowadays, it is one of the easiest and most effective yoga for beginners at home. Though the posture seems simple, it can offer you multiple benefits. Some of them are promoting balance, toning leg muscles, strengthening pelvis and hips region, building focus, and many more.
To Sum Up
No matter if you are a beginner to yoga or an expert, this ancient practice of wellness has something for everyone. The only thing you need to is have a dedication to be regular and a yoga guru who can teach you how to perform these poses properly. Find your yoga partner today and start the journey.