What are the best yoga poses for beginners?

As a mom of two and a professional, I understand how challenging it can be to find time to take care of yourself. So, I’ve learned that practising at the beginning of the morning is crucial, before all the obligations of your day consume your energy or time.

I always advise my students to establish a foundation of a routine at home that they can take on each week. To get you started, I recommend tools like a free 30 Day Yoga Challenge. Morning is the ideal time to begin this habit–it will set a positive, productive, and healthy mood for the rest of the day.

This easy morning routine is created to stimulate your blood flow and improve your concentration. These postures will help you strengthen as well as lengthen and help to improve flexibility and fitness within your body, mind and spirit.

Morning Procedure (Unless specified differently, hold each stance for five to eight breaths.)

1. Tadasana, or Mountain Pose

• The primary emphasis is on focus and grounding.
• Actions: Take a proud stance. Apply evenly on each foot’s four sides. After extending your arms toward the floor, contract your core (side and rear abdominals).
• Maintain: 5 to 8 breaths

2. Urdhva Hastasana (Upward Salute)

• The main focus is on the length of the code and also on activation.
• Technique: Take a deep breath and raise your arms upwards, and then press your palms against each other. Release your shoulder’ tops and lowers away from your ears, and then raise your triceps. Maintain your core and legs in a firm position.
• Maintain: 5 to 8 breaths.

3. Virabhadrasana I (Warrior I) – the Right Side

• Concentration: Confidence and strength. An excellent AM pose!
• Steps: From the Upward salute, step your left leg approximately one-quarter of a leg’s length. The left foot should be shifted to a 75 ° angle and press the outer edge of the mat. Lean your right knee towards the side, making sure that it stays just to your ankle. Then, you can lift your arms.
• Maintain: Between 5 and 8 minutes.

4. Virabhadrasana II (Warrior II) — Left Side

• Its aim: Openness and steady gaze.
• Instructions for Warrior I: Lift your arms, hips, then lower them until they reach your waist. Turn your attention toward the right hand on your hand. The toes on the back might be a little bigger than they actually are; however, it is important to keep them to your heels. Make sure your front knee isn’t rolled out, and maintain your body upright and evenly spread across your legs.
• Maintain: 5 to 8 breaths.

5. Trikonasana (Triangle Pose) – Right Side

• Insights: Balance and length.
• The Step In Warrior II: Straighten your front foot. Lean toward your hips, then toward the forward direction. Place the right foot on your shin block or knee. Imagine trying to get through the walls.
• Maintain: 5 to 8 breaths.

6. Utthita Parasvakonasana (Extended side angle pose) –the right side

• Its primary goal: Energy and deep stretch.
• Technique: Ensure that you bend your knee inwards. Put the right forearm outside on the upper part of your thigh, which is located on your left. Then, extend your lower (left) arms upwards to create an arc which begins at the outer edge of your thigh, which is the left forefoot. The line will eventually extend to the left-hand side.
• Pause between 5-8 breaths.
• Modify: Place your hands with the heels of your feet and then push your left foot inward. After that, you fold your hands into Uttanasana (Standing to the forward Fold). Then you can raise your arms by lifting your arms. Repeat the same pose 3 to 6 times from the other side.

7. Adho Mukha Svanasana (Downward-Facing Dog)

• The emphasis is on stretching the body as well as relaxation.
• Action: Once you have completed your left-side extended Angle and then, place it upon the ground. Move your front foot backwards toward the opposing side and then raise your hips to Downward Dog. Make sure to keep your hands securely on your shoulders as you move your arms towards the side and then stretch your upper torso. Involve your core and then use your legs to bring your body back. Your knees should bend according to the amount you’re required to.
• Maintain: 5 to 8 breaths.

8. Forearm Plank

• The main focus is on powerhouses (your “powerhouse”).
• Step: Roll downward to the dogs until you are at Plank (or drop onto your hands and knees) and then lower your arms toward the ground. Make sure your body is a straight line from your neck towards your heel. Make sure that you are fully engaging those abdominal muscles.
• Pause for 30-60 seconds to stimulate your body’s core muscles for the remainder of the day.

9. Bhujangasana (Baby Cobra)

• Focus on back strength and the opening of the front.
• Action: Lower your belly when you are done with your Forearm Plank. Take your hands slightly to the side when necessary. Then lift your chest upwards by bringing your shoulder blades towards you and then down your back. Breathe in the front of your body.
• For 5 minutes, hold the breath for 5 seconds, then lower. Repeat the exercise two times more.

10. Balasana (Child’s pose)

• The focus: Restore and set your goals.
• Step: Reposition your heels to stretch your back fully. Pause for a few seconds to think, pause and think about your goals for the day.
• Hold. Make sure your hands are in place for the entire duration you require.
• End: Ending with a short Savasana (Corpse Pose) or simply stand and enjoy the moment!

Frequently Asked Questions (FAQ) 

If you begin your practice prior to breakfast, you can ensure that you are taking time for self-care prior to letting your day’s demands consume your power. This helps to build a positive, steady and peaceful mental state, which will help you get through the rest of your day.

1. What is the length does this whole sequence will last?

If you’re in a position to hold each pose at the recommended length of 5 to 8 breaths (plus the Forearm Plank hold), the entire sequence should last anywhere between fifteen and 20 hours.

2. Can this procedure work for those unfamiliar with the subject?

Absolutely. This sequence comprises basic poses that are great for building foundational muscles as well as flexibility. Always pay attention to your body and feel comfortable modifying poses when you want to.

3. What does it mean if I’m out of the amount of time?

In case you’re in a time crunch and seeking ways to increase your fitness level, take a look at these essential exercises that improve the performance in your physique to reap the maximum advantages:

• Tadasana (Mountain Pose)
• Virabhadrasana I (Warrior I (both sides)
• Adho Mukha Svanasana (Downward Dog)
• Forearm Plank

Just five or ten minutes can bring significant benefits.

4. Do I require any equipment to finish this process?

The yoga block to practice Triangle Pose (Trikonasana) can be beneficial for supporting, however it’s not required. It is possible to place your knees on your hands and your shins instead.

5. What is the best moment to perform the routine?

To create consistency and establish an established routine that you can count on, try to adhere to this pattern each day or at least every other calendar month.

6. What exactly does “Ground Your Feet” mean?

“Grounding toes” is the process that involves pressing evenly across all four sides of your toe – beneath your big toe, and below the pinky, as and the sides both on the inside and outside of the heels. This helps provide a stable and steady foundation for standing poses.