Min menu


Top Article

7 Simple Yoga Pose Examples to Help You Get Through Your First Class

7 Simple Yoga Pose Examples to Help You Get Through Your First Class

It's quite normal to be intimidated by the devoted yogis who warm up for class with handstands if you're new to yoga. Handstands, indeed. Nevertheless, keep in mind that everyone has to begin somewhere. According to Mandy Ingber, the New York Times bestselling author of Yogalosophy, the book that introduced Jennifer Aniston to yoga, and the author of 28 Days to the Ultimate Mind-Body Makeover, there are no poses you need to be familiar with before a class because you're there to learn.

If today is only the first day of your training program, your task is straightforward: Practice these seven fundamental poses after putting on form-fitting clothing to prevent wardrobe mishaps and to make it easier to see your body position. They will aid you in getting started and help you feel more at ease as you advance, even though you might not see them all in every lesson. So grab a mat and continue reading as Tanya Boulton, a yoga instructor based in New York, and Ingber break down the basic beginner positions you should master to begin any yoga practice.

7 Basic Yoga Positions for Newbies

first mountain position

What to Know: According to Ingber, the mountain is "the mother of all yoga poses" since it "just appears easy." The two-footed stance serves as the basis for numerous other positions that demand awareness and balance. The author claims that this position offers the correct alignment and shape for additional motions.

Steps: As you stand, position your arms at your sides and keep your feet firmly planted together. Be careful to firmly plant all four of your feet in the ground. Your tailbone should be tucked in, your legs should be straight, and your thigh muscles should be contracted. Extend your arms upward and outward as you inhale, extending your body as a result. Allow your arms to return to your sides as you exhale, and shift your shoulder blades backward, toward the back of your waist.

2nd Child Pose

You should note that this exercise should be thought of as a reset. This simple position is an excellent option if you need to take a break during class because it relaxes the nervous system. Your knees giving you trouble? Slowly adopt this position for yourself.

Starting Position: Knees bent, toes tucked in. While extending your arms out in front of you and forward, lower your butt toward your feet. Your forehead should be resting on the carpet, and your legs should be supporting your stomach comfortably.

3. The Cat-Cow Pose

What to Know: Cat/cow is a great technique to warm up your back and prepare your body for downward-facing dog, according to Ingber. It also strengthens your core, increases mobility (hello, desk work), and doesn't put as much strain on your wrists and shoulders as a down dog stance may.

How to Do It: Start on your hands and knees while keeping your spine neutral and your abdominal area taut. Take a deep breath in, then as you exhale, round your spine up toward the ceiling and draw your chin into your chest to relax your neck. Relax your abdominals and arch your back on the second inhalation. Lift your head and tailbone upward, being careful not to move too quickly or deeply as to strain your neck.

Inverted Dog

What to Know: Down dog, one of the group's most popular postures, is a fantastic method to stretch your back, shoulders, arms, hamstrings, and, well, pretty much everything else. It also helps you feel grounded and peaceful.

How to: Kneel down, your hands in front of you, pointing just past your shoulder. Toes should be tucked in, knees should be below hips. As you press back into a V-shape with your body, raise your hips. Hip space between your feet is ideal. Just remember that it's alright if you can't put your feet on the ground (your hamstrings might be too tight). Then spread your ten fingers and toes while angling your chest toward your legs.

Fifth: Warrior I (Virabhadrasana I)

What You Should Know: The first posture in the Warrior sequence stretches and strengthens your arms and legs while opening your hips and chest. You'll see an improvement in your balance and focus while performing this exercise, two attributes necessary for a successful yoga practice.

Standing like a mountain at first. Put your right ankle over your right knee and place your left foot roughly four feet back into a lunge as you exhale. Turn your left foot roughly 90 degrees to face the left wall while raising your arms straight in the air, biceps by your ears. Your right heel and left heel should be parallel. Lift your arms, open your chest, and bring your shoulders back as you squat down toward the floor. As you continue to breathe, make sure your hips are straight to the front.

Warriors II 6.

What to Know: Warrior II is comparable to Warrior I, but your upper body turns to the side rather than forward. Warrior I's quadruple-strengthening benefits will still be present, but you'll also loosen up your hip flexors for more flexibility.

Beginning in a mountainous area After exhaling, move your left foot backwards by about four feet, paying attention to the heels. Your back foot should now be perpendicular to your front foot after turning it 90 degrees. With your right arm in front of you and your left arm behind, raise your arms to shoulder height and parallel to the floor. You should sag your hips until your front thigh is parallel to the ground while keeping your front knee bent so that it precisely rests over your ankle. Keep your head straight and your gaze parallel to the front of your arm.

Figure 7: Pose of a corpse

What You Should Know: Despite the fact that it may seem meaningless to simply lay there, this is one of the most tranquil phases of any yoga practice. The corpse position encourages sleep, eases tension, and quiets the mind. Why do you believe yogis are such relaxed people?

How to: Lie on your back and put your feet by your sides. With your hands pointing upward, bring your arms alongside your torso, slightly apart. Your body should be relaxed, including your face. You are permitted to hold this position for anywhere between 30 seconds and five or ten minutes. It frequently comes in last for the class. When to gradually open your mind and sit down again will be specified by your teacher.