Yoga For Beginners

I remember starting with my yoga journey back when I was 12 years old. I did not really know what yoga was other than some poses and pranayama exercises that I would see my mom practice. I was not athletic, I had no experience with physical exercises so if you are thinking that you need to be flexible, or you need to have some experience before starting yoga then don’t think twice. You can start your journey where you are.

I started my practice with some basic postures like sitting in a cross-legged seated position, practicing forward folds and doing some inhales and exhales. If you are someone who is contemplating if they should start yoga and are unsure then I would urge you to try these ten poses also called “asanas” in Sanskrit which will help you transition into yoga.

Forward Fold (Uttanasana): Begin your practice by grounding yourself with a gentle forward fold. Uttanasana stretches the entire back body, releasing tension in the spine, hamstrings, and calves. It also calms the mind, relieves stress, and improves circulation, leaving you feeling refreshed and rejuvenated.

Child's Pose (Balasana): When you need a moment of rest and relaxation, Child's Pose is your go-to. This gentle resting pose soothes the nervous system, stretches the spine, hips, and thighs, and encourages deep, mindful breathing. It's a perfect posture to find peace and surrender during your practice.

Downward Facing Dog (Adho Mukha Svanasana): Embrace the strength and stability of Downward Facing Dog, a quintessential yoga pose that energizes the entire body. This inversion stretches the shoulders, hamstrings, calves, and hands while building strength in the arms, shoulders, and core. It also relieves tension in the spine and increases blood flow to the brain, promoting mental clarity and focus.

Stand tall and proud in Mountain Pose, the foundation of all standing poses. Tadasana teaches alignment, balance, and grounding, helping to improve posture and awareness of the body's alignment. It strengthens the legs, core, and ankles while promoting a sense of stability and confidence both on and off the mat.

Channel your inner warrior with this empowering pose that builds strength, endurance, and focus. Warrior I stretches the chest, shoulders, and hips while strengthening the legs, core, and arms. It cultivates courage, determination, and resilience, empowering you to face life's challenges with grace and strength.

Expand your practice with Warrior II, a dynamic pose that opens the hips, chest, and shoulders while strengthening the legs and core. This pose improves stamina, balance, and concentration while cultivating a sense of inner peace and equanimity. Embrace the warrior within and find strength in stillness.

Awaken your spine with upward dog Pose, a gentle backbend that stimulates the abdominal organs, stretches the chest, lungs, and shoulders, and improves spine flexibility. Bhujangasana also strengthens the back muscles and helps alleviate lower back pain, promoting a healthy and resilient spine.

Find harmony and balance in the fluid movement of Cat and Camel Stretch. This gentle flow warms up the spine, massages the internal organs, and increases flexibility in the spine and shoulders. It also promotes mindfulness and body awareness, helping you to connect with your breath and movement.

Root down and rise up in Tree Pose, a balancing posture that cultivates stability, focus, and inner strength. Vrksasana improves balance, concentration, and posture while stretching the thighs, groins, torso, and shoulders. It teaches us to find stillness and balance amidst life's ever-changing currents.

Right knee touches the floor while left feet is on the mat, allowing the practitioner to have support in this posture. Bringing your hands over the top of the head can help with extension of the upper body. Regular practice of this posture can help to improve flexibility, mobility and strength. This practice focuses on grounding & opening the hips. 

Chair pose can be beginner friendly by modifying the adjustment of the depth of the squat or position of the arms to suit different levels of flexibility & strength. It helps strengthen the leg especially the quadriceps, hamstrings & calves. Helps tone the core muscles and helps to enhance focus & concentration.