Yoga is a centuries-old practice that has been used to promote physical and mental wellness. It has long been an integral part of the culture of India and is now becoming increasingly popular around the world. Whether you’re new to the practice or a seasoned yogi, it’s always a good idea to focus on the basics. Here are 10 yoga poses for beginners that are perfect for getting started.
1. Mountain Pose (Tadasana)
Mountain Pose is the foundation of all standing poses and serves as a great starting point for beginners. It builds strength and balance, while also teaching you how to focus on your breath and stay present. To begin, stand with your feet together and your arms at your sides. Lift your toes and spread them wide, then press down through the four corners of your feet. Draw your hips up and in, and draw your shoulders back and down. With your hands at your sides, press your palms together and take a few deep breaths.
2. Downward Facing Dog (Adho Mukha Svanasana)
Downward Facing Dog is one of the most recognizable yoga poses and is great for stretching the entire body. To get into the pose, start in a table position with your hands and knees on the ground. Make sure your wrists are directly under your shoulders and your knees are directly under your hips. Press your hands into the ground and lift your knees away from the floor. Gently press your chest back towards your thighs and relax your head between your arms. Hold the pose for a few breaths before releasing.
3. Plank Pose (Kumbhakasana)
Plank Pose is a great way to strengthen your core and upper body. To get into the pose, start in a push-up position with your hands directly beneath your shoulders. Engage your core and press your palms into the ground. Lift your hips up and back, forming a straight line between your head and your heels. Keep your shoulders away from your ears and your gaze slightly forward. Hold for a few breaths before releasing.
4. Chair Pose (Utkatasana)
Chair Pose is a great way to strengthen the legs and open up the hips. To get into the pose, start standing with your feet hip-width apart. Bend your knees and lower your hips as if you were sitting in a chair. Keep your chest lifted and your shoulders back and down. You can also raise your arms up to the sky if it feels comfortable. Hold for a few breaths before releasing.
5. Warrior I (Virabhadrasana I)
Warrior I is a great pose for strengthening the legs and opening up the hips and chest. To get into the pose, start standing with your feet hip-width apart. Step your right foot back and turn your left foot out to the side. Bend your left knee and keep your right leg straight. Reach your arms up to the sky and gaze up towards your fingertips. Hold for a few breaths before releasing.
6. Child’s Pose (Balasana)
Child’s Pose is a great pose for relaxation and gentle stretching of the spine. To get into the pose, start on your hands and knees. Widen your knees so they are slightly wider than your hips and sit back onto your heels. Bring your forehead to the ground and stretch your arms out in front of you. Hold for a few breaths before releasing.
7. Cat-Cow Pose (Marjaryasana-Bitilasana)
Cat-Cow Pose is a great way to warm up the spine and prepare for more challenging poses. To get into the pose, start on your hands and knees. Inhale and arch your back, allowing your stomach to sink towards the ground. On your exhale, round your back, tucking your chin towards your chest. Repeat for a few breaths before releasing.
8. Bridge Pose (Setu Bandha Sarvangasana)
Bridge Pose is a great backbend that can help to open the chest and strengthen the spine. To get into the pose, start lying on your back with your feet flat on the ground. Bend your knees and place your feet hip-width apart. Press your arms into the ground and lift your hips up towards the sky. Hold for a few breaths before releasing.
9. Corpse Pose (Savasana)
Corpse Pose is the ultimate relaxation pose and helps to calm the mind and release tension in the body. To get into the pose, start lying on your back with your feet flat on the ground. Allow your arms to fall to the sides and close your eyes. Take a few deep breaths and relax into the pose. Allow your body to sink deeper into the ground with each exhale. Hold for as long as you’d like before releasing.
10. Tree Pose (Vrksasana)
Tree Pose is a great pose for improving balance and building strength in the legs and core. To get into the pose, start standing with your feet hip-width apart. Place your right foot on the inside of your left thigh and press your palms together at your chest. When you feel balanced, raise your arms up to the sky. Hold for a few breaths before releasing.
Whether you’re a beginner or an advanced yogi, these 10 yoga poses will help to improve your practice. At Thousand Petaled Lotus Yoga Centre in Dubai, we offer a variety of yoga classes for all levels. We also provide private instruction and workshops to help you deepen your practice. Contact us today to learn more about our classes and services.