Yoga Moves – Beginners
So let’s talk about some yoga moves for beginners. It’s time to start the journey of yoga practice and get bent! 😉
Before You Start
Now that you have committed yourself to do some yoga moves for beginners, I want to go over a few things before you start:
Try to avoid distractions.
Whether you are flying solo at home or out in the park, make sure you are able to put yourself in a spot where you won’t get distracted easily. If you are at home let the other people that live with you know that you are taking some time for yourself and you don’t want to be bothered. If you are out in the park, find an area not as heavily populated so you can focus on what you are doing and not what they are doing.
This is the most important rule.
Always listen to your body. You are a beginner yogi and everyone starts somewhere. It is so important that you don’t push yourself to injury. So again, please listen to your body and if it’s not working for you ease off the pose. You want to challenge yourself but not hurt yourself.
As I said in the last post, start in shavasana. It’s a great way to start and finish your practice with some time for self reflection. In this pose, try to relax your mind and your body. Let everything sink into the ground and become absorbed within your breathing. In through the nose and out through the mouth.
When you are ready, roll over onto your side and take a few more moments. Or maybe you want to stay on your back and hug your knees into your chest.
Once you’re ready to move on, cat and cow pose is amazing for starting out your practice. It will help release tension in your back with the proper breathing. This requires you to be on your hands and knees with your hands square under your shoulders and your knees square under your hips.
Once settled into the pose take a deep breath in while curling your back up towards the roof (cow). Once you have reached a full inhale, exhale and work your tummy to arch towards the floor (cat). Spend some time here exploring what feels good and what your body can do.
Before you set out on some sun salutations, spend some time in a forward fold. It is a great way to open up the muscles on the back of your legs. Try not to rush any of the poses and be happy in the present.
Now that your body has woken up a bit it is a great time to get into Sun Salutations. They are a great way to open up your practice and get your heart rate going.
There are many variations and ways to make your sun salutations more challenging but Let’s start with the basics.
Start in mountain pose – mountain pose is a standing position with your hands by your side, your eyes straight forward and your tummy muscles engaged.
On your next inhale bring your arms up high over your head.
On the exhale swoop your arms down and into a forward fold.
Inhale and bring your hands to your shins in a tabletop pose.
Exhale and plant your hands on the ground.
Inhale and send your feet back into a plank position.
Exhale and chaturanga. That’s right I said it. Chaturanga. Please do some research and make sure you do it properly. If the full chaturanga is too challenging at the moment, drop to your knees first and follow the flow.
An inhale brings you to upward facing dog or cobra pose.
Exhale to come back down and find yourself in downward facing dog.
Inhale and look between your hands.
Exhale to step or jump into a forward fold.
Inhale and bring your hands up over your head.
Exhale to bring your hands into prayer over your heart.
That’s it! Your first sun salutation. You are welcome to go through the sequence plenty of times to get your heart beating and your blood flowing.
Standing and Strength Poses
When looking for a video / class to follow, let’s talk about some yoga moves for beginners that will give you a full idea of what yoga is like. I will discuss the most common poses and some of my favorite poses that are all at a beginner level.
Number 1 – It’s the big one. Ready.. Are you ready for real though?
Downward dog. Betcha didn’t see that coming. Downward dog is an amazing inversion pose that is doing so many great things for your body. You’re stretching out the full back of your legs while strengthening your arms / shoulders. Spend lots of time in this pose, it is wonderful.
Warrior pose. There are three different variations to this pose. All three poses focus on core strength as well as strength in your legs.
Chair Pose. Get your buns ready, this pose likes to see how the glutes are doing.
Tree Pose. Oh the classic Instagram tree pose. This requires all of your focus by standing on one leg while then other is tucked on your calf or upper thigh but never on your knee. Are you a solid tree or do you sway with the wind?
Standing Splits. Now this is one pose that challenges me every time. Yet, I keep coming back. With both hands planted on the ground, raise one leg up (straight) and see how long you can hold it.
With all these new poses, try to find ways to open up more space and test your limits. Keep up the good work. 🙂
Hope You Enjoyed Yourself
Now that you have finished what may have been your very first practice, tell me, how good does it feel? Are you going to do it again? What was your favorite pose?
Thank you again for checking in! Leave a comment for me and I will be happy to respond.
PS: I felt relaxed even just writing about this.