Diet Fitness

10 Yoga Positions for Rookies

Watching a classroom filled with yogis contort their our bodies in unusual and seemingly inconceivable methods could be fairly intimidating to a first-time pupil. However one wonderful thing about yoga is that there are such a lot of variations and modifications that it may be a rewarding and useful apply for folks of all health ranges.

In case you are brand-new to yoga, it is going to be useful if you’ll find a newbie or introductory degree class at a fitness center or studio close to you. "Let your teacher know that you have by no means achieved yoga earlier than and something that you just’re uncertain or significantly fearful about," says Laura Burkhart, a yoga teacher based mostly in San Francisco.

Each newbie’s class will likely be totally different, however chances are high that almost all of them will embody at the least a number of of the next postures, or asanas. These asanas are among the best to select up, however they’re additionally among the most used all through all ranges of yoga. Be taught them first, and the remainder of your apply will fall into place round them.


  1. Little one's Pose (Balasana)
  2. Downward Dealing with Canine (Adho Mukha Svanasana)
  3. Sphinx Pose
  4. Warrior I (Virabhadrasana)
  5. Warrior II (Virabhadrasana II)
  6. Triangle (Utthita Trikonasana)
  7. Cat (Marjaryasana)
  8. Cow (Bitilasana)
  9. Mountain Pose (Tadasana)
  10. Corpse Pose (Savasana)

Little one's Pose (Balasana)

Child's pose is a resting position, but it still stretches of the hips, thighs, and ankles.

Kid’s pose is a resting place, nevertheless it nonetheless stretches of the hips, thighs, and ankles.


"The primary pose it is best to be taught is Kid’s Pose, as a result of it is a pose you possibly can at all times come again to and relaxation in at any time throughout your apply," says Burkhart. It’s a resting pose, nevertheless it nonetheless offers a mild stretching of the hips, thighs, and ankles.

Begin in your arms and knees on the mat. Carry your toes to the middle of the mat, so your large toes contact, and sit again in your heels. Your knees must be about as vast as your hips. You probably have hassle sitting again in your heels, put a rolled up blanket or yoga block between your toes and sit on that, as an alternative. Lay the entrance of your physique down on the mat, between your thighs, touching both your brow or one cheek to the mat. You’ll be able to select to carry your arms again alongside you, along with your arms down by your hips, palms up; or, for an additional stretch within the again, hold your arms outstretched in entrance of you, palms down.

Downward Dealing with Canine (Adho Mukha Svanasana)

One of the most iconic yoga poses, downward facing dog stretches the shoulders, hamstrings, calves, arches, and hands.

One of the crucial iconic yoga poses, downward going through canine stretches the shoulders, hamstrings, calves, arches, and arms.


One other pose you possibly can at all times relaxation in throughout class is your Downward Canine; this pose is central to many conventional vinyasa sequences (sequence of poses linked along with inhales and exhales), just like the Solar Salutation, and likewise offers a pleasant stretch by itself.

Begin in your arms and knees on the mat, along with your toes tucked beneath. Unfold your palms vast, about shoulder width aside and barely in entrance of your shoulders. With a exhale, carry your knees off the ground and take into consideration shifting your hips up and again when you straighten your legs and arms and push your heels into the bottom. Push out of the bottom evenly with each arms and toes, firming up your legs and arms with out locking your knees. Hold your head between your shoulder blades, with out letting it hold and straining the neck.

Sphinx Pose

Sphinx pose can counterbalance the effects of days spent hunched over a computer.

Sphinx pose can counterbalance the results of days spent hunched over a pc.


The Sphinx Pose is a really light backbend, and one thing you should utilize to work your method into extra intense poses like Cobra and Upward Dealing with Canine. Backbends are essential in yoga — and for on a regular basis life — as a result of we spend a lot of our day being hunched over, shoulders rolled ahead. Do that pose everytime you need to counterbalance these results.

Lie on the mat facedown, toes pointed again with the tops of your toes on the mat. Attempt to get as lengthy and lean as doable by firming up your legs, lengthening your tailbone, and reaching toes towards the again of the room. Increase the higher half of your physique barely off the mat, setting your elbows down beneath your shoulders along with your forearms flat towards the mat, palms down. Your again must be barely arched again, along with your head degree and your gaze ahead. Draw your decrease stomach away from the ground in order that it is not collapsing into the mat.

Warrior I (Virabhadrasana)

Warrior I stretches the shoulders and chest.

Warrior I stretches the shoulders and chest.


This is likely one of the most iconic poses in yoga, and a part of the Solar Salutation sequence that is practiced in lots of courses.

Begin by standing on the mat with one foot 3 to 4 toes in entrance of the opposite, toes parallel, hips ahead. Flip your entrance foot barely in towards the middle of your physique, and your again foot out, in order that your toes are pointed at a forty five to 90 diploma angle. Bend your entrance knee and sink down right into a lunge, making an attempt to bend as little as doable with out letting your knee cross over your ankle. Push your hips ahead. When you’re doing all of this, increase your arms over your head and attain your fingertips towards the ceiling. Really feel your self stretching tall as you retain your heels grounded and urgent into the mat. You will need to apply this pose with each legs ahead for even stretching on each side.

Warrior II (Virabhadrasana II)

Warrior II, often done with Warrior I, stretches the chest and shoulders as well as the legs.

Warrior II, usually achieved with Warrior I, stretches the chest and shoulders in addition to the legs.


When you’re in Warrior I and spend just a few breaths there, you possibly can transition into Warrior II, the subsequent step in a Solar Salutation sequence. In Warrior I, your hips and torso are going through ahead; right here, you’ll shift the stance of your toes and open your hips, turning to face the facet of the room.

From Warrior I, along with your entrance knee bent and your heels grounded, spin your again toes out so that they are at 90 levels, pointing on the facet wall. Decrease your arms so that they are parallel with the ground, straight out on both facet of you, as you slide your hips open to the facet. Your physique ought to now be in a single lengthy line with fingers pointing to the back and front of the room. Hold your entrance knee bent over the entrance leg, and hold your again leg straight. Repeat this pose on each side.

Triangle (Utthita Trikonasana)

Triangle poses stretches out your lower body.

Triangle poses stretches out your decrease physique.

©Ingram Publishing/Thinkstock

One other posture associated to the Warrior sequence is Triangle pose. It offers an amazing lower-body stretch and likewise serves as the first standing pose for a lot of types of yoga.

From Warrior II, come up out of your lunge in order that each legs are as straight as doable with out locking knees. When you’re nonetheless going through the facet of the room, slowly start to slip your shoulders and your torso (with out shifting your backside half) towards the entrance of the room, as if a string was pulling in your entrance fingers. If you’ve reached as far ahead as you possibly can, bend from the hip joint and tip your torso immediately over the aircraft of your entrance leg, reaching your entrance hand down towards your ankle and your again hand straight up towards the sky. Relaxation your backside hand in your shin or ankle, or attain down and contact the ground along with your fingertips. Flip your eyes up, gazing towards your high hand.

Cat (Marjaryasana)

Cat pose stretches the back and shoulders.

Cat pose stretches the again and shoulders.


The subsequent two poses, Cat and Cow, are sometimes achieved collectively in sequence. Collectively, they stretch the again and shoulders, and are an amazing train to do day-after-day, whether or not you are practising a full yoga routine or not.

Begin in your arms and knees on the mat, knees beneath hips and palms down, beneath shoulders. As you exhale, start to decrease your head and spherical your again, lifting your belly muscle tissue up and in. Your head ought to launch towards the ground, however do not pressure it by tucking all the way in which into your chest. In your subsequent inhale, come again to a impartial "tabletop" place with a flat again, or proceed the circulate into Cow pose.

Cow (Bitilasana)

Cow pose, done with cat pose, stretches the back and shoulders.

Cow pose, achieved with cat pose, stretches the again and shoulders.


This pose is commonly achieved along side Cat pose and offers a slight backbend that may counteract hours of sitting at a desk or slouching ahead with poor posture.

From Cat pose or from a impartial "tabletop" place on the mat, start your subsequent inhale by dropping your stomach and lifting your head, chest, and sitting bones. This may create a pure arch in your again as you look straight ahead. In your exhale, return to your impartial place or circulate again into Cat pose, alternating between the 2 as you breathe deeply out and in.

Mountain Pose (Tadasana)

Mountain pose teaches good posture and balance and builds a strong lower body.

Mountain pose teaches good posture and stability and builds a powerful decrease physique.

©Model X Footage/Thinkstock

One of the crucial widespread standing poses in yoga could not even really feel like a lot of a pose — however if you do it accurately, you’ll notice that even this straightforward place is a really lively one which promotes good posture and stability and a powerful decrease physique.

Stand on the mat with toes collectively, shoulders again and arms at your facet. Raise the tops of your toes up and unfold your toes, rocking barely forwards and backwards just a few occasions till you’re feeling that you’re balanced evenly between the heels and the balls of your toes. Agency up your thigh and quadriceps, making an attempt to really feel your kneecaps carry up, and attempt to lengthen your again as a lot as doable. Look straight forward, and press your shoulder blades down and again. It’s possible you’ll hold your arms at your facet, or press your palms collectively within the heart of your physique.

Corpse Pose (Savasana)

Corpse pose involves making your body neutral and relaxed so that your mind does not have to focus on any one body part.

Corpse pose entails making your physique impartial and relaxed in order that your thoughts doesn’t should deal with anybody physique half.


Most yoga courses finish with a meditation interval that lasts for a number of minutes; right here, your physique must be completely impartial and relaxed in order that your thoughts doesn’t should deal with anybody physique half.

Lie in your again on the mat, arms at your sides with palms up. Attempt to soften each muscle in your physique, in order that your toes fall naturally to the perimeters. In case your head is uncomfortable on this place, you possibly can assist the again of your neck with a folded blanket. Make sure that your shoulder blades are resting equally on the ground. Take note of the place you is likely to be holding stress — in your jaw, brow, chest — and launch it. Keep right here for about 5 minutes, focusing in your light respiration. To return out of Savasana, roll onto one facet and slowly push your self as much as sitting, bringing your head up final.

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