If you've never taken a yoga class, it might be a little overwhelming the first time, but don't stress, starting a yoga practice isn't as hard as it seems. You can start with basic poses.
These poses below may include yoga poses you've heard of, like Downward Dog and Warrior II, as well as others you haven't, like Garland Pose. Most teachers will let beginners watch demonstrations to determine what to do when starting out, but remember: everyone is different, so don't compare yourself to others.
Most yoga poses are achievable with practice, or can be modified to make them easier to complete . Regardless, yoga comes with a range of benefits. These include increased flexibility and strength, as well as better joint mobility and increased range of motion.
Before starting your first practice, take a moment to familiarize yourself with the following 20 yoga poses for beginners. To lay a good foundation for practice.
1, Cat-Cow Pose
Start in a kneeling position on all fours, with your wrists under your shoulders and your knees under your hips.
Cat pose: exhale, hold your chest and arch your back, look for your collarbone with your chin, look towards your navel, and push your back as high as possible into an arc
Cow pose: inhale, raise your head, lift your chest, lift your buttocks upward, tighten your abdomen and sink it
2, plank pose
Start on all fours with your wrists under your shoulders. Extend your legs behind your body and hook your toes back. Engage your abs to bring your hips in line with your shoulders and flatten your back. Keep your spine neutral.
3, Side Plank
Starting from the plank position, transfer your weight to your right hand, place your wrist under your shoulder, put your heel to the right to cushion your body, rotate your body to face the left, and then raise your left arm. Lift your hips as high as possible.
4, Downward Dog
Start with Plank Pose. Lift your hips up and back, sinking your heels toward the floor until your body forms an inverted "V" shape. Move your shoulders away from your ears and relax your neck. Firm the mat with your palms and soles of your feet.
5, Single Leg Downward Dog
Start in Downward Dog. Lift your left foot off the mat toward the ceiling, keeping your shoulders and weight even between your palms and your right foot.
6, four-column support
starting from the plate style. Bring your elbows close to your sides, bend your arms, and lower your entire body, stopping when your biceps are parallel to the mat. Hold for a few breaths.
7, Upward Dog
Lie on your stomach with your legs straight and the tops of your feet on the floor, supporting your upper body in the air by pressing your palms down into the mat. Straighten your arms and lift your thighs and shins off the floor.
8, Child's Pose
Start in a kneeling position with shins flat on the ground, hips on heels, knees slightly wider than torso, and hands on knees. Stretch your arms forward on the floor, lower your abdomen to your thighs, and rest your forehead on the floor.
9, Mountain Pose
Stand with your feet hip-width apart, your weight evenly distributed on your feet, and your hands on your sides, palms facing forward. Spread your toes, lift your chest, and open your shoulder blades.
10, Phantom Chair Pose
Stand with your feet together, and at the same time, raise your hands above your head, palms facing each other, until your ears are next to your biceps, then bend your knees and sit back, as if you were sitting in a chair.
11, start with standing forward bend
Mountain Pose. Fold forward from your hips and place your palms on the mat in front of your feet (you can bend your knees slightly). Lengthen the spine.
12, Low Lunges
Start with a standing forward bend. Then, step your left foot back until your leg is straight and the top of your foot touches the ground. At the same time, bend your right knee 90 degrees and touch your fingertips to the ground to maintain balance. Lower your back knee, then straighten your leg.
13, High Lunge
In a low lunge, the left knee and calf are lifted off the ground.From there, lift your torso and raise your arms, keeping your shoulders down and hips at right angles to the front of the mat.
14, Warrior II
Start in a wide-legged stance with your right foot forward, toes facing forward, left foot back, outside of foot parallel to back of mat, facing left, arms at sides. Keeping your left leg straight, bend your right knee until your thigh is parallel to the mat, then extend your arms to the side at shoulder height. The gaze point should be above the front finger.
15, Side Angle Stretch
In Warrior II, lean your torso forward and then rotate further to the left until you are facing the side of the mat. Place your right forearm on your left thigh and raise your left arm forward and overhead, to your biceps The muscles are close to the ears. Stare at the ceiling.
16, Bi-angle style
Stand with your feet open, toes pointing forward, and bend forward until your hands touch the mat and your head is hovering above the floor. The weight should be evenly distributed between the heels and toes.
17, Twisted Double Angle Pose
Start with the Double Angle Pose and place the palm of your right hand on the mat between your feet. Rotate your torso to the left, place your left hand on your hip, and gaze upward.
18, Garland style
Stand with your feet shoulder-width apart. Bend your knees and squat as deep as you can, keeping your butt over the mat. Straighten your spine, place your hands in front of your chest, and press your elbows into your legs to spread them apart.
19, Happy Baby Pose
Lie down with your knees bent, feet parallel to the floor, and arms at your sides. Pull your knees toward your chest on the outside of your ribs, bending your knees and pointing the soles of your feet toward the ceiling. Reach your arm inside your leg and grasp your big toe with your first two fingers and thumb of the same hand. Gently pull your knees toward the floor.
20, Corpse Pose
Lie down, bend your knees, place your left hand on your heart and your right hand on your abdomen. Then straighten your legs and arms. Relax with your feet flat on the floor.
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