What Are the Top Easy Yoga Poses for Beginners: 6 Experts Share Their Experiences?
One of the biggest challenges that yoga beginners
face is trying to do yoga poses at home without a yoga constructor.
Today’s post will show you the best easy yoga poses for beginners that help improve your flexibility and balance.
Table of Contents
What is the 5 easiest yoga poses that mentioned many times by the experts?
1. Cat/cow pose
How to practise cow pose?
Start on your hands and knees and make sure the knees are precisely below the hips and wrists. Besides, the elbows and shoulders are in line and perpendicular to the floor. Finally, Center your head in a neutral position and soften your gaze downward.
Lift the sitting bones and chest towards the ceiling. Drop the belly towards the floor. And lift the head to gaze forward.
Setting back to the beginning position when you exhale. Repeat ten times to twenty times.
2. Child pose
How to do child's pose in yoga
Child Pose: Step-by-Step Instructions:
Begin on your hands and knees. Focus your breath, and begin to let your thoughts relax down. Turn your awareness inward.
Exhale and lay your body down between your legs. Open your knees wide apart while holding your big toes touching. Rest your buttocks on your heels.
Stay your upper back broaden. Relax and rest your lower back. Allow all tension in your shoulders, arms, and neck to drain away.
Keep your gaze drawn inward with your eyes closed and hold for a minute. When release the pose, gently use your hands to walk your torso upright to sit back on your heels.
3. Warrior II
How to do Warrior II pose?
Warrior II Pose: Step-by-Step Instructions:
Stand in Mountain Pose. With an exhalation, turn the right toes to the right wall and bend the right knee directly over the right ankle.
Expand your legs three to four feet apart to stand in a straddle pose with your hands at your thighs.
Stretch your arms out to the sides, equal to the floor and palm-down.
Turn your feet to the right, and make sure the left foot turns 45 degrees toward the right side of the yoga mat.
Bend your right knee at a 90 angle, so your shin is perpendicular to the floor and centred across your foot. And look toward your right hand.
4. Mountain pose
How to do Mountain pose?
Stand tall and upright with your feet hip-width apart and parallel. Distribute your weight evenly between your feet.
Aligned the hips directly over your legs, which should be aligned directly over your feet.
Lay your tailbone, and lengthen your lower back. Make sure the weight of your upper body transferring through your pelvis into the hip joints.
Centre your shoulders in a neutral position. Make sure the upper back relaxed and free of any unwanted tension.
Breathe normally, and hold this pose for few minutes as you want.
5. Tree pose
How to do Mountain pose?
Mountain Pose: Step-by-Step Instructions:
Standing in Mountain Pose and with your arms at your sides. Distribute your weight equally through your inner ankles, outer ankles, big toes, and baby toes.
Shift your weight to your left foot and bend your right knee, then reach down and clasp your right inner ankle. Use your hand to draw your right foot alongside your inner left thigh.
Hold your hands on your hips and lengthen your tailbone toward the floor.
Drawdown through your left foot. Hold your right foot into your left thigh, while pressing your leg equally against your foot.
Inhale as you reach your arms overhead and turn your palms inward to face each other. Hold up for a minute.
Check what the experts say
1. Expert from altyogavibe – Val Minos
Val Minos found out that the “best” poses for beginners depend on the person. Some beginners come to yoga from a sedentary lifestyle, so are very stiff and don’t have a high awareness of his/her body.
Val recommends 7 easy yoga poses for beginners:
- Mountain Pose (Tadasana)
- Standing Forward Fold (Uttanasana)
- Standing Crescent Moon (Ashta Chandrasana)
- Modified Lunge or Crescent Lunge (Anjaneyasana)
- Seated Forward Fold (Paschimottansana)
- Bound Angle Pose (Badhakonasana)
- Bridge Pose (Setu Bandha)
Introduction of Val Minos, the founder of altyogavibe
Val is a San Diego based yoga instructor specializing in building strength and flexibility through yoga. And she’s good to create an empowered body and mind with yoga.
Val is specialized in core and whole-body strengthening Vinyasa Yoga and Yin Yoga.
Finally, Val is excited about helping you find a sustainable wellness practice as well as leading you toward your health goals through any of her offerings.
2. Expert from YogaBasics - Timothy Burgin
Timothy shows us the 8 basics yoga poses for beginners:
- Mountain Pose/Tadasana
- Child’s Pose/Balasana
- Cat/Cow Pose/Marjaryasana to Bitilasana
- High Lunge/Utthita Ashwa Sanchalanasana
- Downward Facing Dog/Adho Mukha Svanansana
- Warrior II/Virabhadrasana II
- Seated Spinal Twist/Ardha Matsyendrasana
- Corpse Pose/Shavasana
Introduction of Timothy Burgin, the founder of YogaBasics
Timothy Burgin is a Kripalu & Pranakriya trained yoga instructor living and teaching in Asheville, NC.
Additionally, Timothy has completed a 500-hour Advanced Pranakriya Yoga training.
So, Timothy has been serving as the Executive Director of YogaBasics.com since 2000.
Further, he has authored two yoga books and has written over 500 articles on the practice and philosophy of yoga.
What’s more, Timothy is also the creator of Japa Mala Beads and has been designing and importing mala beads since 2004.
3. Expert from yogawithrona – Rona
Introduction of Rona, the founder of Yoga with Rona
Rona was running for many years, and she wanted to try other ways in gentle on the body.
So, she started practising yoga by herself. Eventually, her practice grew, and she enjoyed the yoga.
Because yoga taught her to slow down, to breathe mindfully, and with ease. Besides, she also started going to studios but found them expensive.
So, why choose this yogawithrona.com?
The more Rona study yoga, meditation and tantra, the more connections she finds between the three of them.
Rona wants to find and share all the practical ways to avoid taking expensive classes and then coming home exhausted.
4. Expert from Half Moon Yoga And Art – Hannah
Half Moon Yoga Andart recommends starting with the following 3 postures:
- Half Sun Salutations
- Puppy Dog to Downward Facing Dog
- Legs Up the Wall (Viparita Karani)
Why Hannah recommends above three postures?
Below are the exact words from Hannah:
I blindly believed that I wasn’t flexible enough to do yoga and didn’t have the patience to sit still in a pose for very long.
However, as the door to yoga started opening in my life, I began to notice that yoga is a gradual process. It’s a practice to help us become strong, balanced, and more flexible, while finding a spaciousness and deeper connection with our body.
Meditation and breathing techniques are weaved into the physical practice to reach an inner peace and connect the mind, body, and spirit.
If you are interested in feeling younger, more vibrant, and at peace by beginning a yoga practice, I recommend starting with the following postures.
1. Half Sun Salutations
Ardha Surya Namaskar is the ancient Sanskrit phrase for this sun welcoming exercise.
The simple standing flow, from the Vinyasa tradition, is an excellent way to start connecting with and extending the breath.
To begin, stand tall in mountain pose with feet parallel on the outer edges.
As you inhale slowly through your nose, sweep your arms wide and up to the sky, honoring the rising sun.
As you slowly exhale through your nose, lean forward with your heart (arms spread like wings), slightly bend in your knees, and release your arms, torso and crown of the head towards the earth, like the sunset.
On your next inhale, sweep your arms wide and back up to the sky; exhale hands down and together at the heart’s center in Anjali mudra.
Repeat 3, 5, 7, 10, or as many times as you’d like, adding on to the Full Sun Salutations someday when you’re ready.
2. Puppy Dog to Downward Facing Dog
Adho Mukha Svanasana is my “go to” inversion and what I believe to be the most well-rounded yoga posture for strength, stretching, and resetting the nervous system.
This Hatha Yoga pose targets your upper and lower body at the same time, so you’ll feel it in your hands, arms, shoulders, back, calves, hamstrings and even the arches of your feet.
It is also one of the safest and most accessible ways to practice being upside down (blood recirculation) and lengthening your spine.
To get into the easier Puppy Dog variation, start in a tabletop position then reach your arms six to twelve inches in front of alignment with your shoulders.
Spread your fingers wide and point the index fingers forward. Press all areas of your hand into your mat or the earth- fingertips, knuckles, and palms.
Align your hips directly over your knees and release your heart and head down to the mat. A deeper shoulder stretch can be found by tapping your chin to the mat. Start with 5 to ten slow breaths and build up to a few minutes.
For the full hamstring and arm strengthening effect of Downward Facing Dog, slide your wrists to underneath your shoulders, tuck your toes and lift your hips.
Reach your inner thighs up to the sky and send your heart back towards your knees.
Descend through your heels only if you can keep a long spine.
3. Legs Up the Wall (Viparita Karani)
After a long day on my feet, the first thing I want to do is to rest them.
Whether I’m trekking 10-20 miles a day with a heavy backpack, teaching, or even sitting and writing, my body craves relaxing restoration.
My favorite pose to recover and heal from a long day is Legs-Up-The-Wall and it can be practiced almost anywhere that you have access to wall and enough space to lay your back down against the corner.
You can add blocks, blankets and bolsters to feel more supported and increase your energy through a back-bend, but the basic posture itself does miracles inside of our bodies.
The simplest most minimal way to practice this posture, if you are in an open space without any props or nearby wall, you can lay on your back and lift your legs straight up in the air, making a right angle with your body.
For more variations and information about Restorative Yoga, check out my blog post: Legs Up:Restorative Yoga as Peaceful Living.
5. Expert from Bad Yogi – Erin
Bad Yogi shows us the 5 easy yoga poses for beginners:
- Low tree (tree pose with foot at ankle or calf),
- Warrior 2,
- Child’s pose,
- Kneeling lunge ( with blocks if needed )
Introduction of Bad Yogi
Erin is the Co-Founder of Bad Yogi, representing Bad Yogis everywhere.
Erin has been teaching yoga for more than 13 years, and founded Bad Yogi after always felt like she didn’t fit in with the stereotypical yoga drones who all dressed, looked, and acted alike no matter what city she visited.
Erin hated the how the yoga community seemed to have endless “prerequisites” to fit in, otherwise faced with snobbery and judgment, and that’s exactly why she created Bad Yogi.
A space for yogis who don’t feel like they fit in. They fit in here.
6. Expert from sophiexsanders – Sophie
Sophie experienced that whether a pose is challenging or not, differs body to body and moment to moment. And personally to Sophie, as a beginner the poses that were easeful are:
- child’s pose,
- mountain pose,
- cat and cow, baby cobra,
- warrior 2,
- half pigeon,
- supine twist
Introduction of Sophie, the founder of sophiexsanders
Sophie Sanders is a Tier 2 certified Baptiste Yoga Educator and an Aspiring Writer.
Her life is for empowering overly busy people to live life with courage and loving kindness. She is passionate about integrating yoga methodology into everyday living. Her ideal world would be free of frogs and where hugs and smiles are in abundant supply.
7. Expert from Dope Yogi – Nicole Gheorghe
Dope Yogi recommends 9 easy yoga poses for beginners:
- Childs pose,
- downward facing dog,
- chair pose,
- tree pose,
- bridge pose,
- supine twist,
Introduction of Nicole, the founder of dopeyogi
Dope Yogi was created to inspire love and creativity. They hope to bring together like-minded individuals with an aspiration to make themselves and the world a better place.
Nicole & Jeremy Doering are creators of Dope Yogi. They are yoga teachers and lovers of life with a mission to spread positive vibes and yoga to anyone who wants it.
Now it’s your turn to comment:
Which the easy yoga poses for beginners are the best one?
If you have any questions about the post.
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