If you are new to Yoga and need a great starting point, learn the top 3 best beginner yoga poses to get you started right!
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I’ve talked about some major health benefits of yoga for women, but now I’d like to help you get started by introducing you to 3 of the best yoga poses for beginners. These are a great way to ease into starting your journey with this exercise regimen without feeling overwhelmed.
No special equipment is needed, although a yoga mat wouldn’t hurt (but totally not necessary). A simple open space is all you need to get started with these beginner yoga poses. If you want to invest in a mat and blocks, I suggest looking at a starter kit like this one.
3 Best Yoga Poses for Beginners
Downward Facing Dog (Adho Mukha Svanasana)
Stamped as one of the most common yoga poses, the downward facing dog has many benefits including: strengthening the arms and shoulders, toning the waist area, lengthening the hamstrings, stretching the spine, and bringing blood flow to the brain.
This is a simple stretch that you can do several times throughout the day.
Downward facing dog pose steps:
- Start in a dog-like position on your hands and knees with your hands aligned with your shoulders and knees under your hips.
- With your hands spread wide (index fingers and thumbs pressing into floor or mat) slowly lift your tailbone and press your butt up and back. Your hips should be drawn toward the ceiling while straightening your legs as much as you can. (It’s okay if you can’t straighten them all the way yet.) Slowly press your heels toward the floor.
- Make sure your head is between your arms and faced toward your knees.
- Keep your back flat and hold for 5-10 (slow to moderate) breaths.
Do this post for at least one minute for on 5-10, off 5-10 breath intervals.
Mountain Pose (Tadasana)
If you’re looking to work on your posture and establish a natural good alignment, then the mountain post is definitely one to incorporate in your yoga routine.
At first glance and thought, you’re probably thinking that simply standing can’t be doing as much as I’m saying… but that’s just it. It’s much more than simply standing. The mountain post works your abdominal muscles together with your torso to create the perfect posture.
Try this pose by:
- Standing flat with your toes together, yet with your heels just a fraction apart.
- Spread your toes and make sure your weight is evenly distributed between both feet.
- Tuck your tailbone a bit until you feel your core engaged.
- Roll your shoulders back and down to get them in a relaxed position.
- I like the modification of reaching your arms over your head (pressing down in your feet).
- Take several deep breaths in and out of your nose, holding this position for 3-5 of them.
Repeat this pose about 2 to 3 times.
Crescent Lunge (Utthita Ashwa Sanchalanasana)
If you plan on attending an actual yoga class with an instructor, be prepared to hear the variations of this pose. Some will call it the crescent lunge, while others may refer to it as the high lunge. They are both similar in nature and do the body well.
This pose provides inner and outer benefits from massaging the internal organs to strengthening the back, legs, and shoulders. It also stretches the core, thighs, hips, and feet.
Much like an ordinary lunge, this pose is accomplished by:
- Stepping your right foot forward in a staggered (lunge) position about the length of a mat.
- Bend your front leg but keep your back one as straight as possible. Your back heel should also be off the floor. Make sure your hips are squared to the front as well. Your knee should be in alignment with your ankle.
- Extend your arms reaching toward the ceiling (one on each side of your head) and stretch up and you simultaneously press down into the floor (or mat).
- Hold for 5 breaths and then switch legs (with the right one in front).
Repeat each side at least twice.
As a beginner to yoga, these three poses will help you get started on your journey!