Contents
Part 2: Where Should I Start?
Part 1 – What Can Yoga Do For Me?
If you would like to really get into yoga and improve your skills on a regular basis, it is probably best to find a local class or group that you could join, where an experienced yogi will help you through your journey.
Until then, here are a few basic, simple yoga poses you can try right now in your home. If you are a novice in yoga, find a nice, relaxing space, preferably with a soft mat on the floor, and keep scrolling to see some tips in yoga for beginners.
Child’s Pose
Child’s pose is a very basic pose that will relax your shoulders, spine, and neck, while stretching your lower back and hip area. It can also be used as a ‘rest’ pose in between more complicated or advanced poses. It’s an easy, simple yoga pose for beginners that still has significant health benefits.
How to do it:
1. Kneel down on your hands and knees, keeping your knees hip-width apart, and your big-toes touching. Lower your buttocks so that they rest on your heels.
2. As you exhale, bend down while sliding your hands forwards. Your torso should touch your thighs, and your head should be touching the floor (or resting on a cushion if you prefer). Your arms should be outstretched in front of you.
3. Take several slow breaths as you relax the muscles around your neck and spine.
Avoid this if… You have knee or ankle pains, of if the pose becomes painful or uncomfortable at any point. This should be a relaxing, calming pose, and should never feel forceful.
Downward Facing Dog
This pose serves to strengthen the arms, shoulder, and back, while stretching the back of your legs. This yoga pose is also said to have the health benefits of relieving back pains. Beginners may find this yoga pose a little bit difficult, so be sure to ease yourself into it and never push yourself too hard.
How to do it:
1. Start out kneeling on your hands and knees, with your hands shoulder-width apart and knees square below your hips, toes tucked.
2. Inhale as you press into your palms and lift your knees off the ground, lengthening your spine as you lift your hips up and back.
3. Exhale as you try to straighten your knees as much as possible, pushing through your palms and reaching your heels towards the floor.
4. Lift your shoulders away from the ears, and flatten your back. Slowly inhale and exhale as you hold the pose.
5. If you prefer, you can try the pose with your elbows on the ground, which will take the pressure away from your wrists.
Avoid this if… You have any problems or injuries with your wrists. This pose is quite difficult to maintain and may be taxing on your wrists, so stop at any time if it gets uncomfortable.
Tree Pose
This pose will really test your balance and posture. On top of that, mastering the tree pose will serve to strengthen your core, ankles, calves, thighs, and spine.
How to do it:
1. Stand up straight with your feet slightly apart.
2. Slowly shift your weight onto your dominant leg (probably your right leg if you are right-handed).
3. Raise your other (non-dominant) leg and use your hands to clasp the ankle, guiding the sole of your foot towards the inner thigh of your dominant leg.
4. Press your foot and thigh evenly against each other, trying to keep your hips level.
5. Lift up through your chest, straightening your spine and holding your core strong.
6. If you can, put your palms together in front of your chest while you hold the pose. (Once you master this, try straightening your arms above your head!)
7. Slowly breathe in and out a few times as you maintain the pose. Try to focus on your inhale and exhale.
8. Lower your leg and try the pose while standing on your non-dominant leg.
Avoid this if… You have low blood pressure, or any medical conditions that may impact your balance. Take it easy and don’t push yourself to master this pose on the first try.
Do What Feels Comfortable For You
Yoga has a very wide range of poses and practices, ranging from beginners to highly advanced. Regardl Whether you are just starting out your yoga journey as beginners, or if you have been practicing for a while, it is important to do what feels most comfortable for you. Regardless of your skill level, yoga has many health benefits for both your mind and body. Yoga is not a competitive sport, so relax and enjoy the process at your own pace. The great thing about yoga is that it can be whatever you want it to be – you can use it for meditation and relaxation, you could use it to improve your physical strength and endurance, or you could use it to improve flexibility and mobility. Whatever your goals are, yoga just might have the solution.
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