A beginner’s guide to Yoga: Essential poses to get you started

Yoga might seem daunting for beginners due to concerns about flexibility, fitness levels, and self-consciousness. However, it’s essential to realize that yoga is not just about performing complex poses seen on social media. It is an inclusive practice that can be approached gradually and improved over time.

Whether you’re preparing for a yoga class, practicing at home, or aiming to enhance your flexibility with different poses, this guide will help you get started. According to HealthLine, the following poses are foundational for sun salutations and are commonly used in Vinyasa or flow classes.

Mountain Pose (Tadasana)

Although it appears simple, the Mountain Pose is essential for all standing poses and inversions. It engages your core and leg muscles, helping you feel grounded, which can boost your confidence and alleviate anxiety.

• Stand with your feet close together and parallel.
• Distribute your weight evenly across all four corners of your feet and engage your leg muscles.
• Inhale deeply, roll your shoulders back, and relax them downward, elongating your neck.
• Take a few deep breaths and consider closing your eyes to deepen your relaxation.

Forward Fold (Uttanasana)

To advance from the Mountain Pose:

• Inhale as you raise your arms overhead.
• Exhale, lower your arms, and bend forward over your legs. Keep a slight bend in your knees initially to protect your hamstrings.
• Gradually straighten your legs, avoiding any pain or discomfort.
• Place your hands on your shins, feet, or the floor to lengthen your spine and improve balance.

Plank Pose (Uttihita Chaturanga Dandasana)

This dynamic pose engages your core and upper body muscles.

• From the Forward Fold, place your hands on the floor and step back into a high Plank Pose.
• Press into your hands, engage your legs, and activate your core.
• Maintain a straight line from your hands to your hips and focus on your breathing.

Downward-Facing Dog (Adho Mukha Svanasana)

This pose stretches the spine and the back of your legs while promoting digestion and reducing stress and headaches. It also helps calm the nervous system.

• Transition from Plank Pose by lifting your hips up and back, forming an inverted V shape.
• Keep your legs straight and try to lower your heels toward the floor.
• Warm up by gently pedaling your feet to ease into the pose.

Child’s Pose (Balasana)

A soothing pose ideal for relaxation and rejuvenation.

• From Downward-Facing Dog, exhale and lower your knees to the ground, shifting your hips back towards your heels while resting your forehead on the mat.
• Reach your arms out in front of you or keep them by your sides with palms facing up near your feet.
• Adjust your position as needed for comfort, such as widening your knees. This pose helps release tension in your spine, shoulders, and neck, and provides a gentle massage to your internal organs.