3 Yoga Poses for Beginners

Yoga Poses

Walking into a yoga class can be intimidating for newbies, but we’re here to show you 3 poses that are easy peasy for yogis of all experience levels. 

Photo by AngieBeeHotz

Photo by AngieBeeHotz

Cobra Pose

A perfect heart opening pose that also strengthens the spine, here’s how to do Cobra Pose:

1. Lay flat on your stomach with the tops of your feet, thighs and hips into the ground. Place your hands on the ground under your shoulders with your palms down.
2. On an inhale, straighten your arms to lift your chest off the floor towards a height your body can sustain.
3. Lift through your head and breathe. The shoulder blades should be pressing towards each other for a nice stretch through the chest, back and arms.
4. Breathe in the pose for 15-30 seconds and gently bring your body back to the ground.

Downward Facing Dog

Great for energizing the body and strengthening your arms and legs, here’s how to do Downward Facing Dog:

1. Place your hands and knees on the floor. Push your knees up below your hips with your hands forward extending from your shoulders.
2. Spread your fingers apart and turn your toes under your body.
3. Lift your knees away from the floor keeping them bent and lift your heel from the floor. Lengthen your tailbone and press down lightly towards the ground. Once you feel resistance you are comfortable with adjust and peddled your heels and push your highs back.
4. Stay in this pose for at least 15 seconds, breathing in and out and adjusting until you feel the pull of your tailbone to the sky and your chest towards the back heading for your thighs. You can continue to peddle your heels or leave them stationary on the ground or a bit lifted off the ground. Keep your head between your arms. Do not let it hang as it may result in injury.

Photo by Jerica Biggs

Photo by Jerica Biggs

Child’s Pose

A picture-perfect pose for relaxation and fatigue, here’s how to do Child’s Pose:

1. Kneel on the floor with your big toes touching each other. Then sit on your heels. Separate your knees as wide as your hips. You can separate them more for a deeper stretch.
2. Exhale and lay your chest between your thighs. Place your hands on the ground next to your legs with your palms up.
3. Feel the weight of your shoulders heading towards your head. Make sure your shoulder blades are positioned wide apart.
4. Stay in the pose for at least 30 seconds and breathe deeply.
5. Come out of the pose gently, inhaling with a lift from your tailbone and pressing down into the ground.

Are you a yogi? Share your favorite pose in the comments below.

2 Comments

  1. Very nice! I’ve been to a few yoga classes but definitely would prefer to do these every morning.

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