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7 Best Yoga Poses for Beginners - Blog - Yogabona

7 Best Yoga Poses for Beginners

It can be hard to start with yoga. While everyone can make a steady and balanced pose, you are trying not to fall over.

After a while you will get the hang of it but to help you trough this first period we put together some yoga poses to help when you are just starting out.

Yoga takes you into the present moment; the only place where life exists.⠀ ⠀ Photo: @ashleygalvinyoga

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Tree pose

Tree pose is a balancing exercise. Tiptoe your left foot so you feel the balance shift from both feet to just your right foot and raise your left knee.

Open your knee to the left. Your hips should point forward so make sure only your knee opens and not your hips.

Now place your left foot on your shin or on your thigh. Don't place it on your knee, but below or above it.

Place your hands in praying position and keeps your shoulders relaxed. Find a point in front of you to look at which will help you keep balance.

Do this for 8 breaths and then alternate legs.

Mountain pose

This pose might look like you are just standing but in fact uses every muscle in your body and is the base of a lot of other poses. When doing this pose correctly it can help you maintain a better posture and reduce lower back pain.

To do this pose you should stand on a flat surface and place your feet together. Push them into the floor and distribute your weight on your heels and the balls of your feet. If this turns out to be too hard later, just place your feet further apart.

Position your knees and hips right above your ankles to keep a straight posture. You could stand against a wall to help you with this.

Now move your knees inwards to engage your quadriceps and tuck your abdomen and tailbone in. Open your chest by slightly pulling your shoulders back and keep your hands alongside your body with your fingers stretched out.

Keep this pose for 10 breaths.

Downward facing dog

Downward facing dog is one of the most well known yoga poses there is. It will stretch your shoulders, back, arms and legs and will give you great flexibility in the hamstrings.

Sit on hands and knees by placing your hands slightly in front of your shoulders and your hips aligned with your knees. Tuck your toes under your feet and lift your hips towards the ceiling. 

Keep your head between your arms and don't let it hang. Make sure your arms are aligned with your body and parallel to your mat.

If this is too hard, place your hands further away from your body. If your hamstrings hurt you can slightly bend your knees to make it a little easier.

Keep this pose for 10 breaths.

Child's pose

A great addition to the previous pose is the child's pose. When you want a little break from downward facing dog or are finished with the position this is a perfect pose to do next.

Of course you can also do this pose by it self to stretch your upper back and shoulders.

Again, get on your hands and knees and lower your body to your heels. Move them so that your knees and feet are close to each other and stretch your arms out. Spread your fingers and let your head rest on the floor or mat.

This is a great pose for some meditation so follow the rhythm of your breath and hold this for 8 breaths.

Easy pose

This one is widely known for meditation purposes and is actually a little harder than it looks.

Sit on your yoga mat and cross your shins, widen your knees, and place both feet under your knees. Slightly lift your chain and keep a long, straight back.

To help you with this you could imagine a string pulling your head to the ceiling or sit against a wall. 

This pose is meant to relax so sit like this as long as you please.

"Blessed are the flexible, for they shall not be bent out of shape."⠀ ⠀ Photo: @carolineanne92

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Bridge pose

Lie on your black and pull your legs to your body with your feet flat on the floor. Then push your hips to the ceiling and make the bridge. 

Now tuck your shoulders underneath your chest by interlacing your fingers under your body.

Make sure your thighs are parallel to each other and your knees are right above your heels.

Hold this for ten breaths and when you're done place your arms next to your body and then lower your hips again.

Corpse pose

To finish the session you should do corpse pose. Physically this is the easiest to do, but mentally this might be the toughest.

Lay on your back and relax your whole body. You could put a pillow under your head or a towel over your eyes if it relaxes you more.

Scan the body for tension. Start at the top of your head and slowly go down. Don't forget to scan your fingers. Consciously relax the part of your body where you find tension. When you reach your toes it's time to scan up again.

This pose is the most efficient if you do it for a longer period of time (over 10 minutes) but a few minutes can already help you feel more relaxed for the rest of the day.


So start with these exercises, take it slow and don't rush anything and soon the above will be something from the past. 

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