“The cause of suffering is that the unbounded Self is overshadowed by the world.” - Patanjali
Ahh so, Yoga! Such an ancient discipline that is gaining great a great deal popularity in our era! Maybe you heard from a friend of a friend....of a friend that they "do yoga" and love it for whatever reason, which got you a little curious to know more! So what do you do next? Most likely, you Googled "Yoga" and saw a lot of intimidating pictures of advanced poses and videos that are not super beginner friendly. Maybe even adopting the idea that you can't do yoga because you're not as flexible or have some condition that prevents you from doing things that you're seeing on the Internet. Which is totally untrue!
First thing to know about Yoga is that....
It is not all about the cool or advanced looking poses. Yoga poses are known as "asanas", which is only a piece of the Yoga practice pie!
Yoga is not just hoping on a mat and doing poses, it is a way of life, a spiritual discipline to unite mind, body and spirit as one to reach spiritual enlightenment....
Which again sounds so cliché in today's world but cliché doesn't always mean wrong!
Saying all of that just to say...it is okay to start with the physical part of yoga, as it will lead you into a deeper journey within the mind and spirit as well. But still, where do you start? Yes I know that's what brought you to this article in the first place lol but I had to mention all of the information above to plant seeds of a certain mindset going into your practices is all haha :)
Naturally, I would encourage anyone to find a local yoga studio and join a beginner friendly class in person for the NEWEST of newbies. Teaching at the studio to watch the inner and outer growth of students is such a thrill.
Buttttt that's not always an option for everyone to go into a yoga studio, so *cues for drum roll*....there's online yoga classes that you can join! I offer a class based off the poses in this article virtually. I would LOVE to have you and be excited to aid in your journey in whatever way
Again, we mentioned that it's ok to start with the physical part of yoga, as there are so many different types of Yoga to explore, its easy to get caught up in a research wormhole of what to do and what's right for you. It's even easier to get stuck there and feel discouraged sooooo, below I will mention top 12 beginner yoga poses that anyone can do, including you! There will also be a link to a class related to this article and the poses that we review that you are more than welcome to join to begin your journey! It is a journey for sure so buckle up and be ready baby!
Note: All pose pics below are only examples and can be modified for necessary physical needs with props and adjustments!
Top 12 Beginner Yoga Poses
1. Mountain Pose (Sanskrit Name: Tadasana)
Mountain pose is the foundation of all standing poses and it is literally just standing, but with proper posture and alignment! Sounds easy and it is but take a moment to acknowledge the muscles and energy that it takes to stand up in general, which is not available to everyone and that's ok too, they wouldn't be limited in their yoga practice either as there is a world of asanas available to them too!
Benefits:
Improves posture
Enhance concentration
Strengthen legs, abdomen and butt!
Variations:
Extended Mountain Pose
Standing Cow Face Pose
Palm Tree Pose
2. Easy Seated Pose (Sanskrit Name: Sukhasana)
Remember sitting on the floor cross legged as a kid? Well, surprise that was a yoga pose known as "Easy Seated" pose or "Sukhasana" in Sanskrit. Yes it looks super easy but for many it can be quite complicated and there is more to it than just....sitting down crossed legged. We go back to the need of good posture and alignment, as we all know that sitting too long and slouched can lead to a great deal of pain later. So it is good to understand the pose and how to attain the benefits that it is known to provide.
Benefits:
Strengthen ankles, knees and back muscles
Calms the mind
Opens hips
Variations:
Seated Cactus Arms
Praying Hands
Sit on blanket/block
3. Staff Pose (Sanskrit Name: Dandasana)
Staff pose is an asana where you are seated with your legs extended in front of you, along with your hands down to your side. Again it sounds simple but it is actually working to strengthen your core, hip and back muscles all at once! It is a great prep pose for many other seated poses and one very worth becoming familiar with!
Benefits:
Strengthen back muscles
Improves posture
Gentle core builder
Variations:
Back against the wall
Blocks under palms
Blanket/Block under knees
4. Downward Facing Dog (Sanskrit Name: Adho Mukha Svanasana)
Ok we've all heard of this one here, downward facing dog, aka being on all 4s with your hips in the air (briefly said but of course, alignment is everything for every pose)! If you're one of those that googled yoga to know more about the practice then you've most likely come across this pose. Which is a favorite for many and comes with fun variations (like all poses) that allow yogis of all levels to experience its wonderful benefits! Downward facing dog is a great full body stretch and helps to tone your whole body with consistent practice over time.
Benefits:
Full body stretch and strengthening
Stimulates blood flow
Builds arm and shoulder strength
Variations:
Relaxed down dog (knees bent)
Tabletop pose (knees to the mat)
1 Leg Down Dog
5. Warrior I (Sanskrit Name: Virabhadrasana I)
Warrior I is another standing foundational pose for other poses such as Warrior II/III/Reverse Warrior/Humble Warrior, which all individually have their own fantastic benefits. This pose gives allows you to truly feel your inner power (hence the mind part kicking in). Fun Fact: I am an anime lover!!!! In many action genre anime, you can catch characters doing warrior poses in their fighting scenes if you REALLY look. Also makes you REALLY wonder too why is it even showing up in other shows or maybe looking similar to other practices with different names! Are we all...connected? Hmmm...but anyway Warrior I...its worth learning to help build your leg strength, core and balance.
Benefits:
Opens both hips and chest
Improves balance
Strengthen the legs
Variations:
Warrior Series: I/II/III/Reverse/Humble
Low Lunge
High Crescent Lunge
6. Low Lunge (Sanskrit Name: Anjaneyasana)
Often we see people in workout videos doing lunges all the time! So yes, it is also a yoga pose with many variations to keep it fun and fresh for all! While it is a great hip opener and we do see many people very deep into the pose, that can look impossible for a beginner and is not limited to what is seen on social media. Learning the basics of low lunge and thennn finding yourself deeper when you're ready is the way to go! Using yoga blocks and a yoga blanket would be of great use to help get into the pose to hold for x amount of breaths.
Benefits:
Relieves tight hips
Opens chest and abdomen
Builds mental focus
Variations:
Blanket under knees
Low Lunge with Back Bend
Back knee bent to grab your foot
7. Triangle Pose (Sanskrit Name: Trikonasana)
So Triangle pose just looks...awesome...because it is! Luckily it has many variations for yogis of all levels, meaning it can be done with blocks or finding yourself deep into the pose if it's already familiar to you. Like downward facing dog, triangle pose is an asana that stretches the entire body, with a twist! It can look a little intimidating but with patience and props to assist, honey...you can do this with no worries and feel great later!
Benefits:
Strengthen leg, back and core muscles
Improve balance and stability
Confidence boosting!
Variations:
with hand to block
hand at ankle
hand at shin
8. Child's Pose (Sanskrit Name: Balasana)
So the pose where you're laying down curled up in a ball...yea that would be child's pose! It's very simple resting pose yes but makes up in the grand healing benefits that comes with it! Fun fact, this is something my sisters would do while laying in bed to help relieve menstrual cramps! Trust me when I say it has healing benefits, I mean it!
Benefits:
Relieves lower back tension
Stretches the spine
Mentally calming
Variations:
Use Yoga Bolster/Blanket
Down to forwards
Arms extended in front of you
9. Cobra Pose (Sanskrit Name: Bhujangasana)
`"You mean the pose where you're laying on your tummy and looking up at the sky?" - said some kid in a previous class of mine lol Yes, that is the pose that I am referring to and this kid makes it sound super duper easy, and it is but of course, alignment and posture so that you can receive the true benefit of the pose is essential. Cobra pose is a beginner pose to get a good back bend and warm up for other back benders (depending on the class/practice being done).
Benefits:
Tones the butt
Strengthen back muscles
Stretches the shoulder, chest and abdomen muscles
Variations:
Baby Cobra Pose
Upward Dog Pose
Sphinx Pose
10. Tree Pose (Sanskrit Name: Vrksasana)
Another popular pose that you probably saw when googling or even on tv maybe, like it's up there with downward facing dog lol. Standing like tree, the foundational pose for working on improving your balance. Standing on 1 foot for longer than a few seconds is NOT easy for your average Joe but if done daily, it is preventive care for yourself when you get old. I guess that I can say that for every single yoga pose because that would be a true statement but losing our balance is something that happens quickly the older we get, hence why you're likely to fall more often when older than younger, your balance is engaging many muscles at once. Very similar to what I mentioned for mountain pose earlier, these things seem so simple but over time can be very difficult or impossible.
Benefits:
Improve balance and posture
Tones your leg muscles
Hip opener, stretching the inner thigh muscles and groin
Variations:
Heel to ankle with toes touching the mat
Foot to calf
Avoid your Knee!!!
11. Bridge Pose (Sanskrit Name: Setu Bandha Sarvangasana)
Another beginner and energizing back bender that looks like...a bridge! To put it in the terms of a little kid, its that pose where you lay down on your back and pushing your hips up and make a bridge! Yes correct but like ALL poses and I will continue to repeat this as it is important, posture and alignment! This can be done with props for sure to help with the alignment and not cause injury later (especially with the neck) but when done right, mannnn let me tell you it feels great and definitely worth knowing about as a beginner yogi!
Benefits:
Improves digestion
Opens the heart, chest and shoulders
Stretching the front of your thighs
Variations:
Block under pelvic bone (not the spine)
1 leg up
12. Corpse Pose (Sanskrit Name: Savasana)
Literally laying on your back, like a corpse but the difference there is that you have breath and a heart beat lol. So that makes it less weird haha but corpse is also famously known as "Savasana" (the Sanskrit name) and people get EXCITED when they hear it as they know they're about lay down and...relax lol. This is a foundational pose as well for meditation and can help one get into a deeper state of relaxation (and I do mean deep like...astral projection maybe? haha). This pose is usually used to end a class (sometimes to begin) but one where the yogi can truly embrace their breath and allowing their selves to become more present in the moment.
Benefits:
Deep relaxation
Reduce stress
Lowers blood pressure
Variations:
Lay to your side
WHEW that was a lot of fun! I hope you're still here with me and having even bigger hopes that some pose stuck out to you in whatever way. It may be one that made you say...hey, I can do that! Or hey...I would like to work towards being able to do something like that (which you certainly can). I'm sure we can all say that for Corpse Pose if anything! Either way, if you made it down here in the article then it sounds like you....are...CURIOUS...to learn more and try yourself!
So there you have it, I would love to share more with you as I could go on all day here! We'll save it for another blog for another day, there will be plenty more fun reads to come in the near future!
Thank you so much for taking the time to read this blog! I hope to see you soon!
Check out www.justjass.com for more yoga classes, holistic life coaching, handmade crystal jewelry and much MUCH more.
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