You know the benefits of yoga.
It helps you de-stress, control your emotions and get more flexible and physically fit too. If you’ve never taken a yoga class though, it can be hard to get started on your own. Luckily, there are lots of yoga poses that are easy for beginners to learn on their own. Whether you perform them right when you wake up or before you go to sleep, these five poses will help you begin your yoga practice.
Child’s Pose
Also known as “balasana,” child’s pose is one of the most simple yoga poses. Sit back on your heels, and then slowly lean forward until your forehead is touching your mat, with your arms stretched out in front of you. Close your eyes and listen to your breath. If you want to try a slight variation, you can place your arms flat by your sides reaching behind you.
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Bridge
Lying on your back, bend your knees and place your feet flat on the floor. Inhale and on an exhale, lift your hips while pressing your arms into the ground. This pose is very energizing, and will also help open up your chest and hip muscles. For an added challenge, try clasping your hands together underneath your elevated back to increase the stretch and really open up your back.
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Tree Pose
This balancing pose is centering and calming. Stand tall, with both feet on the floor at first. Place your hands in a prayer position in front of you, and slowly bring one foot up to the side of the opposite shin. You can really challenge yourself by trying to bring the foot all the way up to your thigh once you master this pose with your foot on your shin.
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Cobra
Lie facedown on the floor, and place your palms down onto the floor under your shoulders. Inhale and press up so that your upper body is off the floor while your hips and legs remain flat behind you. Keep your shoulders down and pressing away from your ears so you don’t strain your back.
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Downward Facing Dog
This pose is a great way to stretch out your whole body. Not only does it work your back and arm muscles, but your legs get a nice stretch as well. Starting in table top position, with your knees directly below your hips and your hands below your shoulders, on an exhale push up until your body forms an inverted “V” shape. At first, this may be difficult, so you can make your feet wider if you would like to make it easier. Bend your knees slowly one at a time in a walking motion to deepen the stretch.
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All of these poses can be done in the morning for energy, or at night as a way to wind down from the day. Complete as many repetitions of each pose as you want, and hold them for as long as you feel comfortable. Yoga is about connecting your breath and moving through the poses using your breath, so make sure to do this with all the poses. Namaste!
Feature Photo via We Heart It
