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Yoga Positions for Beginners

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Yoga Positions for Beginners

Yoga Positions for Beginners

There are many different levels of yoga positions and as you progress through yoga practice poses become more difficult to achieve and hold.  Beginners should always start with yoga positions for beginners so that they do not strain their muscles or injure themselves in the process.  These basic poses will act as the foundation for many difficult yoga positions that harder levels of yoga require.  One should always master the most basic positions in yoga before moving on to more difficult body positions.  We have provided six of the most basic poses for beginners to master before moving on to the next level of yoga practice.  These poses are designed on an extremely simple level to help you incorporate the elements of the mind into your progress.  

THE MOUNTAIN POSE: Stand up straight with your feet positioned on the ground directly below your hip bones.  Keep your back erect and your shoulders pressed as far back as possible.  Slowly lift your toes off of the ground balancing only on the heels of both of your feet.  Hold that pose for 20-30 seconds while you focus on taking deep breaths in through your mouth and releasing them through your nose.  Repeat this process 10-15 times continuously. 

THE FORWARD BEND: One of the most simple yoga positions for beginners the bend requires individuals to use a wall for balance.  Stand approximately one yard back from a clear wall with your back strait and your feet directly below your hip bones.  Out stretch your arms to span directly in front of your body and then slowly bend your back towards the wall.  Your arms should align with your head and your body should be bent at a 90 degree angle.  Once your arms and body are in this position your hands should be placed flat against the wall.  Hold this pose for 30-60 seconds while you focus on breathing.  Repeat 10-15 times. 

TRIANGLE POSE: Place your legs as far apart as possible while both feet remain flat on the floor.  Position your right foot away from your body and your left foot facing forwards.  Inhale and stand as tall as possible in this pose.  Continue to move your body towards your right foot until your right hand can be placed flat on the ground behind your right foot.  During this process your left arm should extend upwards.  This is one of the yoga positions for beginners that must be switched to incorporate the other side of the body.  Once you lift yourself from the tilted position repeat this process with your left foot outwards and your right foot forward; leaning your body to the left.

THE TREE POSE: This pose is possibly the most popular among all yoga positions for beginners; however it is also extremely difficult.  Stand with both feet flat on the floor placed directly below your hips.  Your back should be erect and your shoulders as far back as possible.  Slowly begin to lift one foot off of the floor and place the sole flat upon the inside of the opposite leg.  As you complete this move your arms from the downright position to a praying position with both palms flat against each other near the center of the chest.  You should hold this pose for 30-40 seconds.  Once achieved slowly lower your leg and your arms back to standing position.  Now you must repeat with the opposite leg.  Repeat numerous times switching between balancing on your right and left legs. 

THE BOUND ANGLE POSE: This yoga position for beginners also requires the use of a clear wall.  Sit on the ground with your back parallel to the wall.  Your entire back, shoulders and head should be as flat against the wall as possible; no slouching.  Position your feet on the ground in front of you so that the soles of each foot touch each other towards the center of your body.  This will make your knees protrude outwards of your body.  Place your hands on each knee and hold the pose for as long as possible while you focus on your breathing. 

THE WIDE ANGLED POSE:  This is the last of the yoga positions for beginners and it also incorporates the use of a clear wall.  Lay on your back with your buttocks pressed closely against the wall; this will forced your legs to be placed against the wall.  The pose should look like a reversed sitting as if you are sitting on the wall and resting on the ground.  Place your hands on your upper thighs and press your shoulders as close to the ground as possible.  Slowly move your legs farther apart from one another.  Once you have reached the limit to how far your legs stretch apart hold the pose for 30-60 seconds.  Once achieved move your legs back together against the wall; repeat.