Yoga is an ancient, holistic practice that can help you achieve balance on a mental, physical
and spiritual level.

Although you may have been told that yoga is just for skinny people with
flexible bodies, this couldn’t be further from the truth.

Yoga is a practice that anyone can do regardless of age, size, or fitness level.

It’s especially beneficial to those who are beginners in the world of yoga.

If you are just starting out on your yoga journey.

Here’re 5 poses perfect for beginners.

1. Mountain Pose (Tadasana)

Mountain Pose is a great pose for beginners as it is one of the most basic poses in yoga.

This pose stretches the muscles around your ankles, thighs, and hips.

It also strengthens your back and improves posture.
To do Mountain Pose:

• Stand tall with toes together and feet slightly apart. You can place your hands on your hipsor by your side.
• Exhale and slowly bend at the waist, keeping your spine long and head up
• Breathe deeply and hold for 30 seconds
• Straighten yourself out
• Repeat three times.

2. Forward Fold (Uttanasana)

A forward fold is a perfect way to start stretching after sitting for a long time.

The simplicity of the pose makes it ideal for those who are just starting out on their yoga journey.

Start by kneeling on the ground with your hands spread out in front of you, palms facing
down and fingers spread wide.

Push your hips back and slowly bring your torso towards the ground until you feel a deep stretch in the hip and lower back muscles.

Now gently release your head down onto the ground and allow yourself to relax into this position.

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3. Plank Pose (Uttihita Chaturanga Dandasana)

The plank pose is a basic yoga pose that can help strengthen your core and upper body,
while also improving balance.

This pose is done by getting into a push-up position with your arms in line with your shoulders.

Make sure to spread your fingers wide and point them in the same direction as your toes.

Your weight should be on your toes with your heels off the ground.

Hold this position for 10 to 20 seconds before releasing.

4. Downward-Facing Dog (Adho Mukha Svanasana)

Downward-Facing Dog is a pose that does more than just stretch your hamstrings and
calves.

It strengthens and lengthens your spine and tones your buttocks, thighs, and belly.

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5. Child’s Pose (Balasana)

This pose is an excellent way to cool down after a heated yoga session.

In the Child’s Pose, you sit on your heels with your knees together and your feet spread wide.

You then gently put your head on the ground with your arms resting at both sides of the body.

A Child’s Pose is a resting pose, but it can also be a great way to prepare for deeper stretches as it opens up the hips and lengthens the spine.

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Amarjeet Nagrale

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