9 Basic Yoga Poses For Beginners

1. 9 Basic Yoga Poses For Beginners Introduction Yoga offers countless benefits for both body and mind. Here are nine simple poses perfect for beginners to kickstart their practice. Mountain Pose (Tadasana) 01 Stand tall, feet together or slightly apart, arms alongside the body, palms facing forward. Focus on grounding through the feet. Downward 02 Facing Dog (Adho Mukha Svanasana): Start on your hands and knees, lift your hips towards the ceiling, forming an inverted V shape. Lengthen through the spine and keep heels grounded. Warrior I (Virabhadrasana I) 03 Step one foot back, bend front knee to 90 degrees, extend arms overhead, or bring hands together. Sink into the pose, keeping your chest lifted. 04 Warrior II (Virabhadrasana II) Open hips and shoulders to the side, and extend arms parallel to the floor. Keep front knee bent and gaze over front fingertips. 05 Tree Pose (Vrksasana) Shift weight onto one foot, and bring the sole of the opposite foot to the inner thigh or calf. Find balance and focus, bringing palms together at the heart center or overhead. 06 Cat-Cow Stretch (Marjaryasana-Bitilasana) Flow between arching and rounding the back, syncing breath with movement. Child's Pose (Balasana) 07 Sit back on your heels, extend your arms forward, and lower your forehead to the mat. Relax and surrender to the pose, releasing tension. 08 Bridge Pose (Setu Bandhasana) Lie on your back with knees bent, lift hips towards the ceiling, and interlace fingers beneath your back. Lengthen the neck and hold for a few breaths. Corpse Pose (Savasana) 09 Lie on your back with legs extended, and arms by sides. Close your eyes, relax your body completely, and focus on breathing. Conclusion Incorporate these basic yoga poses into your routine to build strength, flexibility, and inner peace. Remember to listen to your body and enjoy the journey of your yoga practice. Namaste.