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Six Yoga Poses for Beginners

07 Feb 2021

If you’re a green hand in yoga, you may feel intimidated by the die-hard yoga poses. It is normal. Everyone is grown up from a newbie and will get start somewhere. You can practice some simple poses as the basis and help you to practice advanced posed easily.

Here are six poses for beginners to warm up soon. They will help you get started and make you feel comfortable when learning any yoga practice.

  • Mountain pose

Mountain pose

It is the basic pose for all standing yoga postures and full inversions. Once you understand the proper form of Mountain pose, it will be easier to gain and maintain the alignment for all other standing poses and inversions.


Stand with feet together and arms at your side. Ground your feet, making sure to press all four corners down into the ground. Next, straighten your legs, then tuck your tailbone in as you engage your thigh muscles. As you inhale, elongate through your torso and extend your arms up, then out. Exhale and release your shoulder blades away from your head, toward the back of your waist as you release your arms back to your sides.

  • Child's pose

Child's pose

This easy pose relaxes your nervous system and is a great place to take a breather.


Start in a kneeling position with toes tucked under. Lower your butt towards your feet as you stretch your upper body forward and down with arms extended. Your stomach should be comfortably resting on your thighs, with your forehead touching the mat.

  • Cat pose

Cat pose

It is a pose to improve posture and balance — ideal for those with back pain. The benefits of this synchronized breath movement will also help you relax and ease some of the day's stress.


Begin with hands and knees on the floor, spine neutral and abs engaged. Take a big inhale, then, as you exhale, round your spine up towards the ceiling and tuck your chin towards your chest, releasing your neck. On the next inhale, arch your back and relax your abs. Lift your head and tailbone upwards, being careful not to place any pressure on your neck by moving too quickly or deeply.

  • Side plank

Side plank

This pose helps us organize muscles of the side waist and outer hip, and forces us to recruit core, chest, back, and leg muscles to retain our balance.


Support your body by using your left hand from the ground and put your right hand rested on the hips to keep balance. Remember to keep the upper arm is 90 degrees from the lower arm. Keeping your core muscles and legs engaged, roll both your heels to the right. Stack your left foot on top of the right. Draw your legs together and push them out through the feet.

  • Prone backbends

Prone backbends

This posture strengthens the muscles of the posterior shoulder, spine, buttocks, and legs and avoids your head and shoulders falling forward.


The tops of the thighbones are grounded and the legs lengthen backward and upward as the spine moves forward. Use the arms to help seize the legs.

Take care to stay relaxed at the base of the skull, emphasizing the forward rather than the upward movement in the backbend. Take care to stay relaxed at the base of the skull, emphasizing the forward rather than the upward movement in the backbend.

  • Meditation


Meditation helps to reduce anxiety, stress, and perceive pain.


Get comfortable and prepare to sit still for a few minutes. After you stop reading this, you’re going to simply focus on your own natural inhaling and exhaling of breath.

Focus on your breath. Where do you feel your breath most? In your belly? In your nose? Try to keep your attention on your inhale and exhale.

Follow your breath for two minutes. Take a deep inhale, expanding your belly, and then exhale slowly, elongating the out-breath as your belly contracts.

After learning six fundamental poses for yoga beginners, the advanced poses will be easier for you. Feel free to bend your back and feel the stretch of your body, pick up your yoga gear and enjoy your time in yoga.

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