One of the first things that you would want to master when first coming to Yoga is to know and learn the simple yoga poses for beginners – this can help your daily yoga flow and overall getting used to yoga even faster.
There are hundreds of yoga for beginner poses out there, depending on the kind of yoga you are doing too! But fret not, you don’t need to memorize everything right now. If you’re a yoga beginner and going to a class, you can always peak at your instructor and see how’s everyone moving. Listening to your instructor’s directions are also very crucial as they usually give tips on how to breathe, as well as to focus on certain muscles as you flow and do your poses.
But in this blog, I’ll be giving you my simple but important tips for all yoga beginners out there on how to get better at simple yoga poses 🙂
Know Your Beginner Body
The biggest mistake I did when I first started yoga was I didn’t listen nor pay attention to what my body was saying. Your body is unique to you, one side might be more flexible than the other and one arm might be a lot stronger than the other. No one is perfect, and that’s absolutely okay!
I started yoga after I knew I had scoliosis but I still tried to follow everyone’s length. Some poses restrict my air flow and I just went on with it – which is not okay. You need to listen to your body. I’m not saying that you shouldn’t try that chaturanga plank pose, but listen to your legs when they can’t do split just yet. It’s totally okay. Take your time, practice and soon you’ll get there.
But first thing first – know, observe, realize and listen to what your body is saying. Don’t go overboard just because that certain yoga poses look incredible on Instagram!
Remember To Breathe
It’s nice to see when you’re able to do certain poses, even more, when you’re just starting yoga! One of the things that I’d like to just remind you is to keep breathing. Some yoga poses can be hard, and most often that, we didn’t realize we’re actually holding our breaths – just because it tends to feel light on our body and it’s easier to hold.
But when you hold your breath, you don’t actually get to activate those muscles that you need to train. For example on a plank pose, you need to activate your core muscle (also your shoulder blades to be away from each other) & you can feel that core working and radiating once you start breathing.
No matter how hard or easy a yoga pose is, remember to breathe. Breathing is one of the foundations of Yoga, don’t forget that. It’s important! 🙂
Let Go Of Your Ego
A lot of people do yoga or go to yoga class with an ego at heart. Let go of that. Do not compare yourself to others. Remember that you’re unique in your own ways and so are others. If you’re going to a yoga class in a studio, and if you did not take the yoga for beginners class, you are bound to meet some other people who have been practicing yoga for years – and chances are that they are pretty more advanced than where you are right now.
But you wanna know a secret? They started just as where you are right now too. A Yoga Beginner 😀
While you’re practicing, you’re bound to look at the person next to you & it’s okay. Cause sometimes you wanna see whether what you’re doing is correct. But try to leave any negative thoughts on how you’re not able to do the same or how you’re behind everyone in the class, gets to you.
This goes hand in hand in knowing your body. Once you let go of your ego and know your body, your everyday yoga class will be so much fun! So keep that chin up and again, let go of that ego 🙂
Simple Yoga Poses For Beginners To Start
So now that you know what to do as a yoga beginner, let’s jump right into the poses that you can start practising today 🙂
- Cross-legged Position (Sukhasana)
- You can pull a bit of your bum out to create a long spine.
- Heart over pelvis, head over heart.
- I love to start my practice with this, as it focuses me back to my breathing.
- You can put your hands on top of your knee or palms together at your heart. (Anjali Mudra)
- Cat & Cow Pose (Marjaryasana/Bitilasana)
- Go to your all fours/ tabletop position.
- Hands right below the shoulders, knees right below the hip point.
- Spread your fingers wide, keep your spine long.
- Make sure your shoulder and core are not collapsing to the earth. Find energy on the shoulders.
- As you inhale, loop the shoulders, drop the belly, tailbone and head up to the sky & look forward.
- As you exhale, navel going up to the spine and away from the yoga mat.
- Start from taking down your tailbone, drawing your spine upwards, and let your head loose.
- Downward Facing Dog (or in Sanskrit: Adho Mukha Svanasana)
- This is probably the pose that you’ll hear the most when starting with yoga.
- Hands and knees hip-width apart. It’s also okay for hands to be a bit further away from each other.
- Palms pressing into the earth, keep your spine long and nice.
- Shoulder blades are in together.
- You can peddle your legs first before getting them to a nice long sturdy pose.
- Standing Forward Bend/Forward Fold (Uttanasana)
- Legs hip-width apart.
- Bring your body forward and let your head hang loose.
- You can rest your hand on the earth or lock them in elbows.
- Rock from side to side.
- Mountain Pose (Tadasana)
- Feet hip-width apart, toes are pointing forward.
- Tuck in your tailbone/pelvis.
- Head over heart, heart over pelvis, pelvis over feet.
- Warrior 1 Pose (Virabhadrasana 1)
- One foot at the front of the mat, and one foot behind.
- Bend your front knee.
- Ideally, we want the hip to be parallel to the mat, but if it’s hard, then it’s okay to take your time with this pose.
- Look forward.
- Make sure you tuck in your tail bone and your body not to lean forward.
- Activate your core to keep your body straight and spine long, again (head over heart, heart over pelvis).
- Move your hands from behind your ears upward and breathe.
- Spread your finger as if you’re catching every positive vibe there is in the room.
For now, I think these poses are already enough for you to create a flow and be present with your breaths. Be mindful with your breaths, with your muscle everytime you do a pose. These are very basic poses, but these are also the poses that are very often used in any daily yoga practice. So you’ll be just fine when you go to your first yoga class 😉
Now, Get On Your Mat
Starting yoga can be seen as challenging and intimidating, especially if someone is very new to flexibility and everything else that a lot of people deem of yoga.
Yoga is not about being flexible, strong, toned bodies and yoga pants. It’s so much more than that!
And as a yoga beginner, you just have to keep an open mind, and read about the things that can make your practice a lot smoother.
I really hope my tips here are in anyway helpful to whoever is trying to start yoga and afraid, or just another new yogi that are on their ways to their first yoga class and reading this as to prepare themselves.
Thank you for taking the time to read this, & until next time!