Yoga Poses for Beginners :- 8 Most Important poses

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Shweta Ghorpade, better known by her Instagram Handle @ghorpade.shweta. she is a sophisticated lover of yoga. health and beauty and likes to share her experiences pertaining to health and wellness. She is always looking forward to creating meaningful content. that makes a positive impact and has hence put together. a list of 8 most important yoga poses for beginners. that every beginner must include in his or her practice.

Most Important Yoga Poses for Beginners
Yoga poses for beginners

8 Most Important Yoga Poses for Beginners

  1. MOUNTAIN POSE
  2. DOWNWARD DOG POSE
  3. PLANK
  4. TREE POSE
  5. WARRIOR 1 POSE
  6. WARRIOR 2 POSE
  7. SEATED FORWARD BEND
  8. CHILDS POSE

1. Mountain Pose ( TADASANA) :-

Yoga Poses for Beginners :- 8 Most Important poses
SHWETA GHORPADE

Firstly we will discuss Mountain pose. then we will discuss one by one all Yoga Poses for Beginners. Mountain Pose, This pose forms the foundation for all standing postures in yoga. Following the correct alignment in this posture. helps a yoga practitioner learn to ground his or her feet properly and not just “simply stand” at a point.

How to get into the pose: 

Stand straight with your feet together. and the toes spread open while pressing down through them. Keep your spine straight, abdominals are drawn in. kneecaps lifted and shoulders pressing down. Open up your chest by pushing your shoulder blades closer. and keep your hands to your side with the palms facing inwards. Hold in this position for 6 to 8 breaths.

2. Downward Dog Pose:-

Downward dog pose
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Another foundational yoga pose, Downward Dog pose is great for stretching and strengthening the shoulders, hamstrings, calves, arches, and hands and energizing the entire body.

How to get into the pose: 

Begin in the tabletop position with your wrists under your shoulders and knees under your hips. Tuck your toes in and lift up your hip while ensuring that your spine is straight and your core is engaged. You may bend your knees if you have tight hamstrings. Press down with your palms and legs and hold in this position for 6 to 8 breaths.

3.Plank:-

Yoga Pose for Beginners :- plank is Important pose
SHWETA GHORPADE

Plank is a great choice of yoga pose for core strengthening, improving balance and posture, enhancing bone and joint health, boosting metabolism and increasing muscle definition. Though it might be a challenging pose to hold for some beginners, it is an excellent posture to practise if one wishes to learn to control one’s breath for staying longer in a challenging pose.

How to get into the pose: 

Begin in table top position and then lift your knees off the mat and slide your heels back till you form a straight line from the top of your head to the tip of your heels. Make sure that your core is engaged and your shoulders are pulled down and away from your ears. Press down with your palms and toes and hold in this position for 6 to 8 breaths.

4. Tree Pose:-

Yoga Poses for Beginners :- 8 Most Important poses
SHWETA GHORPADE

A perfect balancing pose for beginners, the Tree pose can prove to be an excellent exercise for those who want to learn to stay focussed and balanced while standing on one foot.

How to get into the pose: 

Begin in the mountain pose and then lift your right leg off the mat and place it on the left upper thigh. Make the Anjali mudra or the prayer hands in front of your chest while keeping your gaze steady and breathing uniform. Hold in this position for 6 to 8 breaths and then switch the legs.

5. Warrior 1 Pose:-

Warrior 1 pose for beginners
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This gentle backbend helps to open up the upper body of the practitioner while working effectively on building overall body strength and stamina.

How to get into the pose: 

Stand straight in the Mountain pose and then spread your feet around 4 feet apart. Raise your hands up perpendicular to the ground and parallel to each other while reaching up actively towards the ceiling with your fingers. Position your left foot at an angle of 45 to 60 degrees to the right and place your right foot out 90 degrees to the right. Rotate your torso to the right while exhaling and lift your chest up. Hold in this position for 6 to 8 breaths and then switch the legs.

6. Warrior 2 Pose

Warrior 2 pose for beginnres
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This hip opening pose can be of great help for any side stretching advance poses. 

How to get into the pose

Begin in the Warrior 1 Pose and bring down your arms to your sides parallel to the ground. Gaze over your right hand while bending the right knee till it is just above your right ankle. Hold in this position for 6 to 8 breaths and then switch the sides.

7. Seated Forward Bend

It is highly recommended to include seated forward bend in your daily yoga practice to stretch and strengthen the upper and lower back as well as to improve the flexibility of your hamstrings and sides. This beginner pose helps the practitioner develop the understanding and ability to breathe steadily in uncomfortable positions. 

How to get into the pose: 

Begin in a seated posture with your legs together and extended straight on the mat. Keep your feet flexed and while exhaling bend forward with extended arms from your waist. The intention is to move the belly button on top of your thighs. Keep your spine straight, core engaged and bend your knees if you are unable to touch your toes. Hold in this position for 6 to 8 breaths.

8. Child’s Pose

Yoga Poses for Beginners :- 8 Most Important poses
SHWETA GHORPADE

An ideal restorative pose for every yoga practitioner, be it a beginner or an advanced practitioner, the child’s pose can be used after any yoga posture that makes you feel any form of physical discomfiture. Practising this pose also helps in alleviating mental stress and anxiety.

How to get into the pose: 

Begin in a kneeling down position with your butts placed firmly on your heels and knees together. Inhale and lift your hands up and while exhaling stretch them forward and bend down from your waist so that your forehead rests on the mat and your chest on top of your thighs. Hold this position for as long as you find it comfortable to enjoy full-body stress relief.

So, if you have been planning to begin your yoga journey. consistent practice of the above-mentioned Yoga Poses for Beginners. this postures will surely help you build a strong foundation for your practice. If you are suffering from Anxiety. CLICK HERE

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