Yoga is a fitness and relaxation practice that improves flexibility, balance, strength and overall health. This beginner yoga routine will build strength in the core and hamstrings while stretching the back, legs and arms.
A classic yoga move, Downward-Facing Dog strengthens the shoulders and back while promoting good posture. This pose is often part of a sun salutation sequence.
1. Child’s Pose
Child’s Pose, also known as Balasana in Sanskrit, is a restorative yoga pose that can help return your heart rate to its normal rhythm after a vigorous practice session. It also helps to relax your back, shoulders and neck.
To perform Child’s Pose, kneel on the floor with your big toes touching and your knees hip-width apart. Rest your palms on top of your thighs and lower your torso to rest your forehead on the floor.
2. Downward-Facing Dog
Downward Dog (Adho Mukha Svanasana) is the yoga pose that most people associate with yoga because it’s done frequently during Vinyasa classes as a transitional or resting posture. It’s also a full body stretch and strengthening position.
This pose relieves back pain and stiffness; opens the chest; and improves blood flow to the brain, which may help reduce headaches and fatigue.
3. Chaturanga
Chaturanga or Four-Limbed Staff Pose is a low plank posture that is an important part of many Vinyasa yoga flows. It helps strengthen and tone the arms, shoulders and core muscles, and improves balance.
It’s important to keep the elbows close to the body and not splay out, as in a regular pushup. This will prevent shoulder injuries.
This pose also strengthens the wrist and hand muscles.
4. Triangle Pose
Triangle Pose (Trikonasana) improves balance and stability, opens the chest and shoulders, strengthens the hips, back, thighs, knees and ankles. It also helps regulate the heart rate and blood pressure.
It activates the core muscles and stimulates the digestive organs. It can also help reduce stress. It is suitable for most fitness levels, but avoid it during pregnancy. Also avoid if you have high blood pressure or neck problems.
5. Warrior II
Warrior II is a standing pose that strengthens your back and hips. It also stretches and opens your chest, shoulders and arms. It’s a great posture to do after sitting at a desk all day or for an energizing flow.
Spread your feet into a wide stance, one toe slightly in toward the short edge of your mat. Push down through the outer edge of the back foot for stability.
6. Warrior III
Warrior III, or Virabhadrasana III, is a challenging standing balance yoga pose that strengthens the legs and core while improving concentration and focus. To perform this pose correctly, yogis should avoid pushing their back leg forward past the ankle to prevent injuring the knee.
To build up the strength for this pose, yogis should practice preparatory poses like swaying palm tree pose and chair pose. They should also try to lift their back leg so it’s parallel with the floor.
9. Tree Pose
Tree Pose, or Vrkshasana, builds balance and concentration while strengthening the legs. It also stretches the hips and chest.
Beginners can work on this pose with the help of a wall or chair, allowing them to explore the challenging balancing position gradually and safely.
Practicing the correct form for this yoga posture is vital to avoid injury and reap its benefits. Try practicing with your eyes closed to further enhance your focus and concentration.
10. Balasana
Balasana is a simple yoga posture that’s perfect for both beginner and expert practitioners. It helps to stretch the hips, thighs, and ankles while also relaxing your back.
The pose aids digestion and improves circulation, which boosts the overall health of your body. It can also help reduce stress and anxiety by promoting relaxation.