The art of yoga has paved its way from new age trend to its own, accredited category of fitness. From mental and physical health to a killer bod, the benefits of yoga are close to infinite. Yoga improves respiration and circulatory health. From mental alertness to flexibility, yoga also increases a range of things to help you basically win at everything. If you’re just getting acquainted with yoga, these five yoga poses designed for beginners are a great place to start. If you’re a beginner, try to hold each for thirty seconds to a full minute, and work your way up from there. Remember: yoga is the chill sport- so enter it with ease and self-forgiveness.
Beginner Yoga Poses
1. High Lunge
- Bend your knees
- Upon inhalation, place your left foot behind your mat while keeping the ball of your foot on the floor
- Step back far enough to form an angle with your right knee
2. Downward Dog Pose
- Begin on all fours. Inhale
- Upon exhalation, move your bottom halfway past your knees. Don’t let your elbows touch the ground.
- Drop your forehead on the floor to relax your neck, while keeping a small curve in your lower back.
- Press your hands flat against the floor and stretch your arms while pulling your hips back toward your heels. You should feel a lovely stretch in your spine.
3. Warrior Pose
- Stand with both feet together. Keep your shoulders down and spine straight.
- Step your right foot back, and place it at a 45 degree angle to your right foot
- Lower your bottom so your front knee is directly above your right foot, and is bent at almost a 90 degree angle.
- Turn your upper body so that your hips and shoulders face straight ahead
Slightly push your feet apart from each other. To do this, make sure they are firmly on the floor
4. Mountain Pose
- Stand tall with your feet together and shoulders relaxed.
- Inhale and raise your hands above your head.
- Face your palms towards each other and keep your arms straight. Reach to the sky with your fingertips and exhale.
5. Cow Pose
- Start on hands and knees in tabletop position. Center your head and look straight ahead.
- Inhale while raising your sitting bone and chest above the ceiling. Let your belly drop towards the ground.
- Exhale and return to tabletop position.