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If you’re brand new to yoga and don’t really know where to start, you came to the right place. In this post you will find 17 easy yoga poses for beginners and how to do them.
These easy yoga poses for beginners will not only help you relax, but they will build your strength and flexibility as well! Not to mention, you will be burning calories at the same time… What’s not to love?
Do keep in mind that it’s always important to listen to your body and not push yourself too much. If you can’t do the poses exactly as pictured – that’s completely fine, you’ll get there!
Well, lets get into it – here are 17 easy yoga poses for beginners!
1. Standing half forward fold
The first pose in our list of easy yoga poses for beginners is the standing half forward fold, which is great for stretching out your hamstrings.
Start with your feet hip-width apart and then slowly bend forwards using your hips, not your waist. Try to reach for the floor while pushing your hips back. If you can not reach the floor use a yoga block.
Hold this pose for about 5 full breathes.
2. Bound angle pose
This pose is probably one of the best hip openers around.
Start sitting down, with your knees bent, out to the sides, and the soles of your feet pressing against each other. Try to bring your heels as close to your pelvis as possible and your knees close to the ground. Place your hands on your toes and bend forwards. Make sure you’re bending at the hips, not the waist, and you spine is as straight as possible.
Hold this pose for about 30 seconds.
3. Downward dog
This pose is great because it stretches and strengthens the entire body.
Start on all fours with your hands shoulder-width apart and knees under your hips. Curl your toes under and slowly begin to pull your hips up so you are in an ‘inverted V’ position. Then, press your shoulders away from your ears and push your butt as far back and up as possible. You can slightly bend your knees or walk your hand forwards until you feel comfortable. Make sure that your back is straight and your heels are on the ground.
Hold this pose for a few full breaths.
4. Triangle pose
Moving on, number 4 of the 17 easy yoga poses for beginners is the triangle pose.
First, start with your feet about 3 feet apart and your right foot turned outwards. Extend both arms to sides and begin to bend down towards your right foot. Place your right hand on the floor next to your right foot or rest it on your right leg. Finally, extend the fingertips of your left hand towards the ceiling and turn your gaze the same direction.
Hold this pose for about 5 full breathes and then repeat with the other foot.
5. Tree pose
This pose is great for challenging your stability and gaining focus.
Start by standing with your arms at your sides and slowly begin to shift your weight to your left leg while placing your right foot on the inner thigh of your left leg. If it’s too difficult to stay balanced, you can hold your right foot on the inside of your left ankle, with your toes touching the ground for extra stability. As you begin to feel balanced, lift your arms up and press your hands into a prayer position.
Hold this pose for a few full breaths and then repeat with the other foot.
6. Chair pose
This pose really works the muscles, especially the thighs!
First, start by standing straight with your feet together (or slightly apart if too difficult) and your arms raised above your head. Bend your knees, bringing your thighs as parallel to the floor as possible and draw your shoulder blades against the back and your tailbone down to the floor, keeping your lower back long. There will be a slight bend in your upper back. The torso and tops of thighs should form a 90 degree angle. Make sure your weight is shifted on the heels.
Hold this pose for 30 seconds.
7. Warrior I
Another great beginner yoga pose is the Warrior I pose.
This pose is almost like the lunge, except your foot in the back should be pointed out to the side. Raise your hands up with your fingers reaching for the ceiling. If possible, bring your palms together. Make sure your knee is bent at a 90 degree angle and gaze is facing forward. Focus on your arms reaching high, lifting the rib cage from the pelvis.
Hold this pose for 30 seconds and then repeat with the other leg or transition to Warrior II (below).
8. Warrior II
Start from the Warrior I pose and bring your arms down, stretching them you the sides. As you feel your hips open, slowly twist your body to face the side. Make sure your gaze is facing forward.
Hold this pose for 5 full breathes and then repeat with the other leg.
9. Plank pose
This pose is really great for strengthening the core and improving posture.
Start with your hands shoulder-width apart, your back straight, and your gaze down. Make sure your hips don’t sink too low or your butt doesn’t stick up in the air. The key here is to form a straight line with your body, starting from your legs and up to your head.
Hold this pose for 30 seconds to 2 minutes.
10. Child’s pose
This pose is great for relaxing in between poses. You can do this pose as much as you need.
Start sitting on your knees, with your toes touching and your knees apart. Bend forward and place your forehead on the floor and belly on your thighs. Lay your hands on the floor in front of you and relax.
Hold this pose for anytime from 30 seconds to around 2 minutes and repeat as much as you need.
11. Bridge pose
Out off all of these easy yoga poses for beginners, the bridge pose is definitely one of our favorites because it’s really great for tightening your butt!
Start lying down on your back with your legs bent and feet shoulder-width apart. Push your feet, shoulders, and arms into the floor, while slowly lifting your back up.
Hold this pose for 3-5 full breaths.
12. Camel pose
This pose is great for opening up the chest and stretching out the back.
First, start on your knees, with your legs shoulder-width apart. Then, slowly bend back and reach for your feet with your hands. Make sure you are arching your back as much as you comfortably can.
Hold this pose for a few full breathes.
13. Pigeon pose
Start with your right leg bent and your heel leaning on your inner thigh. Your left leg should be extended backward with your toes facing the ground. If your right hip is not touching the floor, place a blanket or pillow under it. Make sure your hips are always facing forward. Lean forwards as much as you comfortably can.
Hold this pose for a few full breathes and then repeat with the other leg.
14. Superman pose
Number 14 of the 17 easy yoga poses for beginners is the core tightening superman pose.
Start by lying down on your stomach. Use your core to lift your shoulders and legs from the floor and gaze forwards. Make sure to not put too much strain on your neck.
Hold this pose for 30 seconds.
15. Upward plank pose
Just like the traditional plank, this pose is also great for strengthening the core, while improving balance. Not to mention, it is also great for strengthening the arms, legs, back, and glutes.
Start sitting on the floor with your legs straight and you hands slightly behind your hips (with your palms on the ground facing forward). Slowly begin to lift your hips up toward the ceiling using your core and glutes. Make sure your hips don’t “sink” and your head is bent back.
Hold this pose for 30 seconds and then repeat a few times.
16. Cow pose
This pose is traditionally performed together with the cat pose (below). Start on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart. Gaze down at the floor and arch your back, while pushing your butt behind you. Make sure you’re exhaling while arching. Continue with the cat pose (below).
17. Cat pose
Last but not least in our list of easy yoga poses for beginners is the cat pose.
Starting from the cow pose (above), round your back and push it upward while inhaling. Repeat the cow pose and cat pose while breathing deeply. These two poses are great for both warming up your back and for winding down after a workout.
So, there you have it, fellows – 17 easy yoga poses for beginners!
Now that you know these beginner poses, you can start to benefit from yoga in so many different ways – spiritually and physically. Have a bad posture? Well, yoga can help you fix that! Need to improve your flexibility? You can count on yoga! Searching for a way to reduce stress? You guessed it – try yoga. You can even lose weight with yoga!
So, as you can see, the benefits of yoga are absolutely endless and it is certainly worth giving a try! This post included only 17 beginner yoga poses, however if you would like to learn some more, we could certainly point you in the right direction…
To learn some more yoga poses for beginners, we highly recommend checking out Zoey Bray-Cotton’s “Yoga Burn” program!
This program consists of 3 phrases with different videos explaining everything in detail and it is aimed specifically for beginner yogis and women who are trying to lose weight.
Think a progressive yoga program that delivers maximum fat burning results and body shaping effects in the shortest amount of time! Sounds pretty perfect, huh?
Not to mention, the program can be done from the comfort of your own home and you don’t have to go to a gym to burn those calories.
Well, what are you waiting for?! Your yoga weight loss journey awaits – the only one stopping you is yourself…