7 Yoga Poses for Beginners to Ace Your First Class

7 Yoga Poses for Beginners to Ace Your First Class

If you are a beginner in yoga, it is perfectly normal to feel intimidated by inveterate yogis who warm up for classes with handshakes. Yes, handstand. But remember, everyone needs to start somewhere. “Theoretically, there are no poses you need to know before a class — you go there to learn,” says Mandy Ingber, Yogalosophy bestselling author of the New York Times: 28 Days before the ultimate body-mind makeover, not to mention Jennifer Aniston’s wife, who is responsible for the yoga addiction (and the hard abs).

Even if it’s the first day of your training trip, your task is simple: put on tight-fitting clothes (you can see the position of your body better – and avoid a wardrobe malfunction), and then familiarize yourself with these seven basic positions. Although you may not see them all in every class, they help you get started and feel more comfortable when you enter the studio. So take a mat and read on as Ingber and fellow yogi Tanya Boulton, a New York-based teacher and designer of her own sportswear line, unveil the most important yoga poses for beginners that you’ll want to learn to include any yoga practice.

7 basic yoga positions for beginners

1. Represents The Mountain (Tadasana)

What you need to know: “the mother of all yoga poses,” says Ingber, ” does not look easy.”This two-legged posture is the basis for many other positions that require awareness and balance. “This pose allows us to find the right orientation and shape for additional movements,” she says.

How to do it: stand with your feet and arms by your side. Put your feet on the floor and press all four corners into the floor. Then straighten your legs, then lay your coccyx, while addressing your thigh muscles. When you inhale, straighten your upper body and stretch your arms up, and then out. Exhale, leaving your shoulder blades from the head to the waist, while leaving your arms at the sides.

2. Pose of the child (Balasana)

What you should know: consider this exercise your reset moment. Simple in its design, this simple pose relaxes your nervous system and is a great place to take a break during class when you need it. Do you have knee problems? Be sure to lower in this position with special care.

How to do it: start in a kneeling position with your toes under it. Lower your butt to your feet as you stretch your torso forward and down with your arms outstretched. Your stomach should rest comfortably on your thighs, with your forehead touching the carpet.

3. Cat/Cow Pose (Marjaryasana in Bitilasana)

What you need to know: Cat / cow is a great way to warm up your back, explains Ingber, preparing your body for the dog down. It also helps to respond to mobility (hello, office jobs) and work your core without the extra strain on your wrists and shoulders that you might feel during a dog move.

How to do it: start with hands and knees on the floor, neutral spine and abdomen engaged. Take a large breath, then, as you exhale, round your spine to the ceiling and stick your chin to your chest, release your neck. The next time you inhale, bend your back and relax your abdominal muscles. Raise your head and tailbone up, being careful not to put pressure on your neck by moving too fast or too low.

4. Top-down dog (ADHO showrooms Svanansana)

What you should know: one of the most famous poses of the group, Down Dog, is a great way to stretch your back, shoulders, arms, thighs and almost anything. And that also brings you calm and centered.

How to do it: Get on your hands and knees with your palms just behind your shoulder, fingers pointing forward. Knees should be hidden under the hips and toes. Lift your hips and push them into a V-shaped position with your body.the feet should be hip-width apart. Remember, it’s okay if you don’t have your feet on the floor (your thighs might be too tight). Spread the 10 fingers and toes, moving your chest to your legs.

5. Warrior I (Virabhadrasana I)

What you should know: this pose, the first of the Warrior series, strengthens your legs and opens your hips and chest while stretching your arms and legs. As you perform this exercise, you will notice an increase in your concentration and balance-two essential qualities to practice yoga.

How to do it: start in the mountain pose. When you exhale, step back with your left foot about four feet so that you are in a split position with your right ankle above the right knee. Raise your arms above your head, biceps above your ears and turn your left foot 90 degrees to point to the left wall. Align your left heel perpendicular to the right heel. Expand your chest and pull your shoulders back, then lower yourself to the floor by raising your arms. Make sure your hips stay square forward while you continue to breathe.

6. Warrior II (Virabhadrasana II)

What you need to know: like Warrior I, Warrior II offers only a slight variation where the torso is turned to the side rather than forward. You’ll always get the same quad-strengthening benefits from Warrior I, but you’ll also open your hip flexor muscles for more flexibility.

How to do it: start in the mountain pose. Exhale and step back with your left foot about four feet to make sure the heels are aligned. Turn your back foot 90 degrees so that it is now perpendicular to the front. Raise your arms at shoulder level, parallel to the floor, the right arm in front of you and the left arm behind you. Bend your front knee so that it is just above the ankle and lower the hips low until the front thigh is parallel to the floor. Look straight ahead,eyes with your arm facing forward.

7. Position Of The Dead (Shavasana Gives)

What you need to know: hanging around may seem unnecessary, but it is one of the most meditative moments of any yoga practice. Posture calms the mind, relieves stress and induces a relaxed state. (Why do you think yogis are so cold?)

How to do it: lie on your back and drop your feet to the side. Bring your arms to the sky next to your torso, but slightly separated with your palms. Relax the whole body-your face included. Usually the last pose in a class, stay in this pose anywhere from 30 seconds to five or ten minutes. Your teacher will tell you when to wake your thoughts slowly and return to a sitting position.

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