5 Yoga Positions Perfect for Beginners

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If you look it up yoga is defined as a group of physical, mental, and spiritual practices or disciplines which originated in ancient India. As you may already know there is a wide array of yoga schools, practices, and goals engrained in the Hinduism, Buddhism, and Jainism cultures – some of the most well-known are types of yoga are Hatha and Raja yoga.

It’s important to recognize the five general principal meanings behind the widely practiced exercise: it is a disciplined method for attaining a goal, incorporates techniques of controlling the body and the mind, stands as a name of one of the schools or systems within well-known philosophies, represents a connection with other words such as “hatha-, mantra, and laya” – which are references to traditions specializing in specific techniques, and is the ultimate goal of yoga practice. Knowing how those philosophical and/or theological understandings relate to yoga is a great way to gain a better appreciation and overall education of yoga.

If you’re new to yoga, you’re in luck because we have done the research and would like to share the positions perfect for beginners. There are so many benefits supported by science. Yoga incorporates breathing exercises, meditation and poses that are specifically designed to encourage authentic relaxation and reduce stress. Not only is a great form of exercise for your physicality, it’s also a great way to mentally and emotionally work out your inner being.

Child’s Pose

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If you’re doing your own research or taking a yoga class, you may have heard the term balasana – this is another name for child’s pose. It is a resting pose that is practiced in the fetal position. The name is derived from the Sanskrit word “bala” and “asana” which, not surprisingly, translates to “child” and “pose.”

The focus is on the thighs; however, many yogis (people that practice yoga) have also reported that they find child’s pose is useful in relieving back, shoulder, neck and hip strain. You’ll start on your hands and knees, then slowly bring your hips back until your forehead is on the floor. Then you’ll arch your upper back and rotate your shoulders to stretch your lats and chest muscles. Generally speaking, you’re going to hold the pose for 10-12 breaths – which is around 3 minutes. This is a great rule of thumb to remember, when you’re doing child pose or any pose in your future yoga endeavors.

Here is a great tutorial on child’s pose by the Yoga Journal.

Chair Pose

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Chair pose has many benefits, these are: excellent method for toning the leg muscles, strengthens hip flexors, ankles, calves, and back, stretches chest and shoulders, aids in reducing symptoms of flat feet, and stimulates the heart, diaphragm, and abdominal organs. You may also learn that the chair pose is also referred to as utkatasana, awkward chair pose, thunderbolt pose, or powerful pose. Ultimately, this fierce pose will strengthen your thighs and get your heart pumping.

When you’re beginning this pose, it’s probably a great idea to perform it near a wall. Stand with your back to the wall, but not close enough to touch. You can adjust your positive with the wall so that you bend into a position where your tailbone just touches and can be supported by the wall itself. People who suffer from frequent headaches, insomnia and/or low blood pressure may want to stay away from this pose because of the intensity.

Here is a great tutorial on chair pose by Yoga Basics.

Cobra Pose

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The cobra pose opens your heart and promotes flexibility by rolling the shoulders. Another name for this pose is bhujangasana – don’t worry we can’t even begin to pronounce or spell that either. One of the biggest red flags about this position is to be cognizance if you suffer from back injury, carpal tunnel syndrome and/or frequent headaches.

If you consider yourself to be a very stiff person it’s probably a good idea to avoid performing this pose on the floor. An alternative way to complete this position is by bracing a metal folding chair again the wall and doing the pose with your hands on the front edge of the seat – the balls of the feet will be on the floor. If you want to get more from the cobra pose you can use flexibility within your armpits, chest and groin area to move into a deeper backbend. You’ll then walk the hands a little farther forward and then straighten your elbow, while also turning the arms outward. A great follow-up pose to consider afterwards is a backbend, but make sure you don’t overdo it.

Here is a great tutorial on cobra pose by Yoga Outlet.

Downward Facing Dog

One of the most popular and widely referenced poses is downward facing dog – or also referred to as adho mukha svanasana. To break that down: adho translates to downward, mukha translates to face, and svana translates to dog.

For this one, if you suffer from high blood pressure or frequent headaches, consider supporting your head on a bolster or block – your ears should level between your arms. To better work your outer arms, loop and secure a strap around your arm, right above your elbows. You’ll want to envision the strap is tightening inward and press your outer arms in against the bones. As you feel the resistance, push the inner shoulder blades outward.

In preparation for this pose, many yoga instructors suggest trying the plank pose and/or uttanasana. Here is a great tutorial on downward facing dog pose by Do You Yoga. (Important note: If you are pregnant, and in your late-term, do not attempt to do this pose.)

Corpse Pose

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Corpse pose is a resting pose. Normally, this is practiced at the end of a session. Yogis lay down flat on their back and close their eyes, while placing their arms at their sides. Another name for this pose is savasana or shavasana. Even though this pose is supposed to be the most relaxing pose amongst yoga poses, the fact that you have really achieve and attain real relaxation makes it somewhat difficult.

If you suffer from back injury or discomfort you’ll want to do this pose with your knees bent and your feet on the floor – with a hip’s distance apart. You can bind your thighs parallel with a strap or try supporting your bent knees on a bolster. Even though, for the most part, the position is performed with legs turned out; however, a practice session may involve lots of outward rotation of the legs and that may want you to pose with your legs turned in instead.

Here is a great tutorial on corpse pose by Yoga Journal.

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It’s important to remember to gently stretch your body prior to embarking on any exercise. If you have difficulty sitting on your heels in any pose, place a thickly folded blanket between your thighs and calves. It’s also good to mention if you’re experiencing diarrhea, knee injury or you are pregnant consult your doctor before engaging in any type of new exercise. More than likely, you’ll be okay, but it’s always better to be safe rather than sorry.

Nonetheless, yoga is a great way to feel better about your mind, body and soul. You’ll discover that yoga is really a lifestyle that you embrace because it will help you breathe easier in a physicality ideal and a mental health orientation as well.