The Best Yoga Positions for Beginners

Practicing yoga has many benefits on its own, such as stress reduction, improved cardiovascular health and healthy muscular gains. Due to these benefits, more and more individuals attend yoga classes to center themselves and improve their overall fitness and health. Although yoga classes are very beneficial, since you also have the opportunity to meet with many other passionate yogis, not everyone has the time or capital to attend them. 

The beauty of yoga is that you don’t need to attend classes to practice it. All you need is yoga mat, a water bottle, some killer moves, and a few minutes. That being said, we’ve compiled a list of the best yoga positions for beginners, to get you started on the right foot… literally! 

Make sure you perform these movements slowly at first, to really benefit from the position and grow in strength, both mentally and physically. If some positions are still too hard to perform, take it step by step by practicing it every day until you’re able to do them completely. 

Mountain Pose

This is possible the easiest yoga position to perform, which makes it the perfect beginner’s yoga position. To do it, simply stand with your feet at shoulder’s width apart and your arms relaxed by your side. Slowly, breathe in and out, while keeping your neck aligned with your spine and bringing your arms upwards, to the sky. As you reach up with your hands, continue breathing deeply and slowly, and take a minute to stretch the entire body.

Warrior Pose

Stand with your legs spread out on the sides and your toes pointing forward. Turn your right foot 90 degrees to the outside and slightly move your left foot outwards. From this position, extend your arms to your sides while keeping your palms facing down and your shoulders down. Breathe in slowly and breathe out as you lunge on your right until your right knee forms a 90 degree angle. Pay attention to your knee position, as it shouldn’t go past your toes. Keep your heels on the floor and your arms extended as you hold the position. Make sure you breathe deeply and slowly. Once you feel it appropriate, repeat the same process on the left side.

Downward Facing Dog

Start on your all fours, with your hands and knees equally distanced. You want your knees to be at hips-width apart and your hands at shoulder-width apart. From the starting position, slowly walk your hands forward and spread your fingers as wide as you can to keep stable. As you move your hands forward, curl your toes and slowly push your hips upward to form an inverted V with your body. At this point, your legs should be completely straight and your neck should follow your spine’s alignment. If you can, keep your heels on the floor to fully stretch your calves, hamstrings, lower back, and back. Breathe slowly and deeply as you hold the position. 

Read: Stretching Exercises to Improve Flexibility

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