Top 5 Yoga Poses for Beginners
Cat, child, half-bridge, Savasana, legs on the wall... postures to start yoga .
Are you starting to practice yoga alone at home, without an online yoga application, for financial or schedule reasons? It is sometimes difficult to know how to start this discipline when you don't have a teacher by your side. And even more so which postures to perform. Often, you set the bar too high and the injury occurs. Indeed, to begin, prefer simple asanas that require less flexibility and are less demanding. Of course, if you lack flexibility, use yoga accessories such as a brick or a yoga strap. In this article, discover the 5 best beginner yoga postures as well as their benefits to begin the art of asanas safely. Ask your doctor's advice before practicing this physical activity, especially if you are pregnant.
Basic Asanas: Cat Pose - Marjarasana
The cat pose is inspired by the same animal. First, you just have to get into a 4-legged position, so far nothing difficult. However, if you have pain in your knees, place a yoga blanket folded under your joints. As you inhale, you will hollow your back, raise your head and bring out your sternum. Then, exhale by rounding your back while relaxing the neck. Repeat this movement 5 times, remembering to follow your breathing. This asana helps stretch your spine and massage organs like kidneys and intestines.
Easy Yoga Poses: Child's Pose - Balasana
Among the basic yoga postures , you find the child's asana. To do this, simply kneel on your yoga mat , with your buttocks on your heels, then stretch your arms out in front while placing your forehead on the ground. If placing your forehead on the ground is not possible for you, use a yoga brick to help you. Stay here for 5 deep breaths. This asana aims to calm the mind and relax the lower back, shoulders and neck.
Beginner yoga: Half-bridge pose – Ardha setu bandhasana
To reproduce the half-bridge posture, lie down on your yoga mat . Bend your knees, soles of your feet on the ground, near your buttocks. Your feet are spaced hip-width apart. As for your arms, they are along your body, palms on the ground. While inhaling, lift your pelvis off the mat then your back up to your shoulders, vertebra by vertebra. Stay for 5 deep breaths and place your back back on the ground on an exhalation. This asana is perfect when you have digestion problems, because abdominal breathing will massage the internal organs. But also, it promotes the opening of the chest/shoulders and therefore improves breathing.
Beginner Asanas: Legs-up-the-Wall Pose – Viparita karani
The legs-up-the-wall pose is ideal in the evening when you have been standing for a long time during the day or when you have blood circulation problems (the famous heavy legs!). Indeed, this inverted position causes venous and lymphatic return. But it also promotes stretching of the back of the body. To perform this pose, place yourself on your soul mat in the Apanasana asana, buttocks against the wall. Then, stretch your legs vertically against the wall. You can also bend them slightly if you lack flexibility. Stay here for 5 to 10 deep breaths.
Yoga Beginner Pose: Corpse Pose - Savasana
Corpse pose... this name may sound scary, but it's not. It's just about lying on your yoga mat , on your back. And why not cover yourself with a blanket? Close your eyes and relax every part of your body from your feet to your head. Stay in this position for about 10 minutes. At the end of the yoga session, Savasana allows you to integrate the benefits of the class.
