Top 10 Yoga Poses for Beginners: Steps and Benefits
– Cat-Cow Pose warms up the back and core with minimal stress on wrists and shoulders. Start on all fours, arch your back up on inhale, and lower it on exhale.–
– Child's Pose is a restorative position. From Cat-Cow, lower your butt to heels, chest to floor, and arms alongside your body, or under your forehead.–
– Downward Facing Dog forms an inverted V-shape, stretching the back and strengthening the arms. Start on all fours, lift your hips, and straighten your legs.–
– Bound Angle Pose, or Butterfly Pose, involves sitting with soles of feet touching. This stretches the groin and hip area, improving flexibility.–
– One-Legged Forward Bend involves sitting with one leg extended and bending forward from the hips. This pose stretches the back and tones the shoulders.–
– Mountain Pose is the foundation for many yoga poses, promoting proper alignment and stability. Stand tall, engage your thighs, and elongate your torso.–
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– Angle Pose stretches the body and relieves back pain. Stand with feet apart, lift one arm, and bend sideways, keeping chest forward.–
– Warrior 1 Pose enhances balance and strength. Start in a lunge, lift arms overhead, and turn the back foot perpendicular.–
– Full Yogic Breath combines belly, chest, and clavicular breathing, revitalizing the body and reducing stress.–
Corpse Pose and Yogic Sleep (Savasana and Yoga Nidra) are relaxation techniques. Lie down, relax, and follow guided instructions for deep relaxation.