Yoga poses for beginners: which ones should you really master?

Yoga is not only about asanas and physical practice, but mastering some yoga poses for beginners is a wonderful way to get started on your yoga journey and root your practice.


The world of yoga poses can feel a little overwhelming if you’re only just getting started, but worry not – we’ve put together this short guide to help guide you towards the basics to focus on first, before attempting more challenging asanas.


Before you get started, it’s also important to keep in mind that for some of us, certain poses will be more challenging than others. Each of our bodies is different, so don’t get discouraged if a beginner’s pose is giving you trouble. Appreciate your unique body for what it can do!



1. Mountain pose


Let’s start with a foundation for most balancing poses – the mountain pose. This is perhaps the most important of all yoga poses for beginners.


It helps you get a better sense of the way the ground supports your body and brings attention to some foundations for a successful yoga practice – such as keeping a straight spine, lifting up through inner thighs or gently activating the core.



2. Plank pose


The plank pose is such a wonderful foundation that it’s being used in many different forms of exercise. In yoga, the plank pose strengthens your core and challenges both our body and our mind.


It also helps us learn how to maintain a straight spine in more challenging poses and lays the foundation for more advanced strength-based poses such as inversions or arm balances.



3. Downward dog


Just like plank pose and mountain pose, you’ll probably practise downward dog frequently, as it’s an essential part of most flows such as the sun salutation.


This pose stretches and strengthens at the same time. You can also easily see your physical progress in this pose, as you work towards lengthening your spine and drawing your heels towards the floor.



4. Tree pose


The tree is a basis for balance. It’s a wonderful practice of focus for all beginners, also helping us practise breathing in poses where we might have a tendency to stiffen up and hold our breath in.


There are several variations for you to practice and if you find balance challenging, you can take the appropriate modifications. If, on the other hand, balance comes easy to you, it’s easy to make the pose more challenging too.



5. Bridge pose


When you first start practising yoga, it’s important not to fall headfirst into challenging back bending practise, as that could do you more harm than good. Instead, begin by practising the bridge pose.


It opens your heart while strengthening your lower body and back. This strong back will be very important as you master yoga poses for beginners and progress through your practice towards more challenging asanas.


As you make progress in these yoga poses for beginners, remember that yoga is not only about asanas. Learn about what yoga can do for your body and mind and its principles which can help you live a more harmonious life in every aspect.

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