Top 10 Yoga Poses for Beginners

Top 10 Yoga Poses for Beginners

Alright yogi’s and future yogi’s, let’s go over the top 10 yoga poses for beginners. These are going to be the ones to open you up and help you really explore what your body can do.

Downward Dog

the-all-day-yogaThe. Number. One. Pose. Well, maybe not but it does all the wonders. It’s a great inversion pose that stretches out the back of your legs while strengthening your shoulders. You will find within a guided practice downward dog is kind of the neutral ground. Meaning that after you go through a sequence that’s where you end up. Learn the downward dog, love the downward dog.

Tree Pose

Yes to the tree pose. It’s such a great way to test your focus. When you experience the first couple tree poses you learn that it is less about balance and more on where you are focused. If you are able to put your mind into the pose you could the-all-day-yogabe on your tippy toes and it wouldn’t matter.

I love tree pose for all of the variations that come from it. You can add in a side stretch, some eagle arms and even some movement into a twist. Again, one of those great poses that focuses on the strength of your legs and core.

Shavasana

I know I have mentioned this pose before and it is a no effort required pose which makes it an easy pose to enjoy. It is a great way to start and end your practice. When you are in shavasana the main focus should be on your breathing and clearing your thoughts.

If this is at the beginning of the practice set an intention for yourself. This should be something internal that you want to work on. If you are in shavasana at the end of your practice, make sure to let your whole body relax, unclench your jaw, loosen your neck muscles and let your body melt into the floor.

Chataranga – Or A Modified Version

Chataranga is a yoga pushup. When I did my first one I thought the teacher was a little crazy. In my head all I could think is what is this lady talking about. Then I tried it and that’s when I knew I was out of shape. These are pushups but harder.

That does not mean that you can’t do it. You can! It means you will have to work for the perfect chataranga, which will make it even better once perfected.

The modified version of this pose is to drop to your knees first and then lower your body the rest of the way.

Utkatasana or Chair Pose

Get those glutes working for you. It’s like a wall sit minus the wall. It’s all you baby!

Try to get a little lower with every breath you take, of course while keeping your tummy tucked in and your back straight. utkatasanaAdd more of a challenge by settling in the pose and rising onto your tippy toes or folding your hands into prayer and tucking the opposite elbow on the outside of your knee.

Childs Pose

This is one of those feel good poses. It’s great to break up your practice after a series of challenging poses. It is important to go into child’s pose or shavasana after doing poses that put tension on your back. It helps to take that pressure off before anything bad happens or you childs-posetweak yourself.

Pigeon

One of my top time favourite poses. I could be in this pose for hours. It works out that feel good place behind your leg so nicely.  Once you find yourself out of the pose your legs feel energized and very flexible. Learn this pose. Love this pose.

Happy Baby

Another great leg pose. This is where you lie on your back with your hands grabbing the inside of your feet. I like to do a small rock back and forth to get to my lower back too. This is a nice pose to seal up your practice and release the remaining tension.

Warrior 2

What a wonderful strength pose. You can find so much within your body just holding this pose for a longer period of time. There are so many ways you can transition into other poses starting with this one also.

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***make sure your knee doesn’t lean in, you should be able to see your big toe at all times. This is a very important part of doing the pose correctly.

Runner’s Lunge

This pose is quite similar to warrior 2 with the exception that your back heel leaves the ground and you are supporting your self with the balls of your feet on your back leg. This pose can be done with your knee on the ground or with it lifted.

runners-lungeTo add a challenge, breath in with your hands up and exhale while folding over your front leg and bringing your hands back behind you. Do this for five breaths.

 

 

 


There you have it, the top ten yoga poses for beginners. Please, give these a try. Don’t try to over exert yourself and have some fun with each one. Challenge yourself, test your breathing to open more space and please, let me know what you think!

As always, have a wonderful day!

 

xo

Kahlua Gordin

kgordin@thealldayyoga.com

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2 Responses

  1. Jacob says:

    Love me some chataranga and downword dog. It really helps my spine and hip flexers. Yoga has made a huge impact in my health and flexibility. Thanks so much for sharing these poses.

    By the way, do you have a recommended brand for a mat? I have been researching some online, but I can’t seem to find one that I really like.

  2. admin says:

    Hey Jacob!

    That’s great to hear and yes, it does help out your body so much!

    As far as mats go, I am a huge fan of this website. They have a whole bunch of different mats and they’re good quality.

    I mentioned in an earlier post that I used to buy cheap mats and I would be in downward dog and both my hands and feet would be slipping away from me, especially at hot yoga. So I bought myself a nice mat and it was one of the best things I did for myself and my practice.

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