Yoga Poses For Beginners

It was once the preserve of hippy-ish yummy mummies and spiritual types but yoga is now recognised by the mainstream as body conditioning that can benefit everyone.

You don’t need to fork out a lot of money going to classes and all you really need is mat and a bit of time.

Yoga has its roots in India, there are hundreds of variations in the practices from Ashtanga yoga which is an intense almost cardio based practice to Hatha a practice that focuses mainly on the breath and the meditative space of body focus.

As a Personal Trainer I think that every – body... can benefit from yoga. I have created this simple guide with 7 yoga poses for beginners to help you enjoy the many benefits of yoga from the comfort of your own home.

The Benefits of Yoga

  • Easy to practice at home with no more equipment than a mat
  • Increases flexibility and stretches out sore muscles
  • Can prevent injury in sport and other training by loosening tightness in the muscles
  • Builds on core stability
  • Brings the attention to the body and its movement – great for working on mind/muscle connection when you are training

Yoga Poses

Whilst holding each pose try to bring your attention to the body and breath, feel the weight through the soles of the feet and breathe in and out deeply.

Hold each pose for 5 breaths and perform in a sequence repeating 3 times.

So here are our 7 yoga poses for beginners – with tips on each pose.

Yoga Pose For Beginners: Mountain

Yoga Pose # 1: Mountain

Feet hip width apart

Spread the weight evenly across your 2 feet

Hands by your side

Breathe at an even pace in through the nose and out through the mouth

Tilt your pelvis forward and squeeze your pelvic floor muscles tightly

Yoga Pose For Beginners: Pigeon

Yoga Pose # 2: Pigeon

Lower yourself gently into the stretch

Support your upper body with finger tips on the ground

Try to get the bent leg at a 90 degree angle in front of you

Feel the stretch in the glutes and opening the hip

Yoga Pose For Beginners: Tree

Yoga Pose # 3: Tree

Start with Mountain pose

Before raising the leg shift the weight across into the leg that will remain straight

Brace the core to aid with balance

Yoga Pose For Beginners: Downward Dog

Yoga Pose # 4: Downward Facing Dog

Spread your fingers wide and make sure your palms are planted firmly and evenly on the ground

Slide the shoulders away from the ears

Keep you pelvic floor and core muscles squeezed tightly

If you can’t straighten your legs with feet planted on the ground, tiptoes and bent knees are fine

Yoga Pose For Beginners: Cat

Yoga Pose # 5: Cat

Squeeze your glutes tightly tucking your pelvis in and squeezing in the stomach.

Let your head hang loosely down

You should feel a stretch along the top of your shoulders

Yoga Pose For Beginners: Warrior

Yoga Pose # 6: Warrior

Keep your shoulders down – and arms straight

Make sure the bent knee does not pass over the toes

Yoga Pose For Beginners: Cow

Yoga Pose # 7: Cow

Feel a spread and spaciousness across your shoulders and chest

Exhale heavily and extend the stretch

Try to fit the yoga poses in twice a week and enjoy your new found flexibility. Good luck!

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