Top 10 Yoga Poses for Beginners

New to yoga and don’t know where to start? This is the perfect blog for you! Here you will find the perfect beginner yoga poses to get you started on your journey to becoming mindful of your body and building strength along the way.

Here at Zeltron Fitness we cater for people at all levels, so relax as we help you progress through these beginner techniques which get more challenging as you progress through the blog.

Good Luck and remember practice makes perfect!

 

1. Easy Pose (Sukhasana)

Sukhasana

 

Easy Pose has this name because, yes you guessed it, it’s easy! Well, it’s supposedly easy, but you may struggle if you have tight hips, however, this pose is perfect for fixing that! It does this by improving blood circulation in your hips, legs, spine and pelvis as well as helping your digestive system. The Easy Pose induces a calm mind, eliminating stress, leaving you feeling fresh and rejuvenated.

Top Tip– Ensure to keep your back straight and breath deeply. You can also place your hands on your knees or stretch them above your head.

 

2. Child’s Pose (Balasana)

Childs Pose Balasana

 

Child’s Pose is a great resting pose for beginners as it is gentle and stretches the hips, thighs and legs. After a few moments in this pose it will begin to relieve stress and tension throughout your body.

Top Tip– You can place a blanket or towel between your head and the floor for added comfort.

Check out our Pin for a video example.

 

3. Seated Forward Fold (Paschimottanasana)

Seated Foward Fold

 

The Seated Forward Fold is another good pose for beginners trying to open up their bodies and practicing deep breathing. The Forward Fold stretches your hamstrings and back. It will also stretch your sides if you reach your arms out in front of you.

Top Tip– Go easy at first, slowly bend further forward as you feel more comfortable which will happen once your hamstrings loosen.

 

4. Upward-Facing Dog (Urdhva Mukha Shvanasana)

Upward-Facing Dog

 

The Upward Dog pose is our personal favourite, once you try it, you’ll understand why! This pose is great when used in sequence with Upward Dog pose. The perfect pose for improving you posture as it stretches your chest and abdomen. The Upward Dog is also commonly used to relieve sciatica pain.

Top Tip– Start with bent arms (shown above) until you feel comfortable enough to increase the stretch by straightening your arms. Ensure you retract your shoulders to reduce pressure at the neck.

You can check out our Pinterest Pin for a video of the pose.

 

5. Downward-Facing Dog (Adho Mukha Svanasana)

Downward-Facing Dog

 

The Downward Dog is a very common resting and transitional pose used throughout yoga. It is great for stimulating blood circulation as well as calming the mind. It uses a combination of stretching and strengthening muscles, which is why this is essential for your yoga routine. It stretches your hamstrings, calves and ankles. Whilst strengthening your shoulders, abdominal muscles and legs.

Top Tip– It is easier to start on your hands and knees to get into this position.

You can watch our pin here for a video of the pose.

 

6. Warrior Pose (Virabhadrasana)

Warrior Pose Virabhadrasana

 

The Warrior Pose is well known for building yoga endurance and building strength, mostly in your lower body. It’s the perfect pose for stretching the hips and thighs. After holding this pose, you may feel a slight burn in your hamstrings, this is good, as it is engaging the muscles and toning them.

Top Tip– You can also reach your arms above your head to stretch your sides, however, this may disturb your balance if you are a beginner.

 

7. Mountain Pose (Tadasana)

Tadasana

 

First of all, the name, “Tada” means mountain, hence why it is called Mountain Pose. This yoga pose is the foundation of all standing poses which may look simple, because it is! However, it is not to be underestimated, the mountain pose involves all major muscle groups working in synergy allowing you to improve your focus and concentration. Practice deep breathing and take time to feel your muscles working together.

Top Tip– Start with your hands by your sides and once you feel comfortable, stretch them up as shown in the picture.

 

8. Triangle Pose (Trikonasana)

Triangle Pose

 

The Triangle Pose is an amazing beginner standing pose. It stretches an array of muscles including your chest, shoulders, spine and hips. As well as strengthening and toning your legs, making it a staple in many yoga routines. The pose is also known for improving digestion and relieving stress.

Top Tip– As you are now at the more difficult yoga poses, you can use a wall to help you balance if necessary.

Check out our Pin for a video example.

 

9. Tree Pose (Vrksasana)

Tree Pose

 

The Tree Pose, in our opinion, is the most difficult beginner pose but definitely not impossible! It’s a great pose for improving balance and stability whilst focusing on deep breathing. The Tree Pose tones the entire standing leg, including your glutes, as well as strengthening the tendons in your feet and ankles.

Top Tip– You can stand against a wall or place your arms out to aid in balancing.

You can check out our Pinterest Pin for a video of the pose.

 

10. Corpse Pose (Savasana)

Savasana Corpse Pose

 

Corpse Pose is the perfect yoga pose to close out your routine as it is the most gentle resting pose. It is simply just laying on your back with your arms down by your sides and your legs resting on the ground. This pose is utilised to teach you to become more mindful of your body, becoming present in the moment and being aware. Some say this is one of the more difficult poses as it is easy to become restless and lose focus during the 5 to 10 minutes you spend in this pose.

Top Tip– Try to take long deep breaths, as you do so, try to imagine breathing into each muscle as it relaxes and recovers from your routine.

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