The vast majority of people in the world wish to practice yoga but they do not know how they should begin. The reason is that initially, yoga is a little challenging for you, as many styles are there. Everyone can mold into any yoga poses; some of them include harder ones. You can start with some basic positions newly and work on to more challenging ones If you would like to teach yoga in the future, you can avail of 200-hour yoga teacher training in Rishikesh, India or 300-hour yoga teacher training in Rishikesh, India. Now let us check out 7 beginner-friendly yoga positions given below.
7 Yoga Poses to Get Inner Peace
Start your yoga journey with the basic poses given below that are great for beginners.
Easy Pose (Sukhasana)
Easy Pose is a foundational seated yoga position, but it may not be easy for everyone due to differences in hip joints. Try Lightning Bolt Pose (Vajrasana) if you find it difficult. Sit comfortably on your mat with your legs crossed to perform Easy Pose. Sit on a folded blanket if your back starts to hurt. Ensure your pelvis is relaxed and, your knees lower than your hips. In Lightning Bolt Pose, use support under hips if back rounds. Tilt pelvis forward, lengthen spine, relax shoulders, and stretch neck. Breathe deeply and stay relaxed.
Mountain Pose (Tadasana)
The Mountain position is a basic yoga position that you should not skip, especially if you are newly starting out. It serves as the basis for many other poses. To do Mountain Pose, stand at the top of your mat with your feet together or hip-distance apart.
Press firmly into the corners of your feet and spread your toes for stability. Engage your leg muscles and gently draw them toward each other while hugging your waistline. Lean your spine upward by digging into your feet. Breathe in deeply and relax your arms and shoulders. Let the good feelings of this pose flow through you.
Standing Forward Bend Pose (Uttanasana)
Standing Forward Bend is a very easy yoga pose. It helps your body to get loosen for other yoga bends. You should try this as a beginner. Begin in Mountain Pose. Let your knees loosen up and keep your hands on your hips. By extending your spine, breathe in. Release your breath by lowering your body over your legs by bending at the hips and leading with your chest.
You can allow your hands to hang down, use props, or keep them on your hips. Bend your knees as needed. Make the weight of your upper body relaxed and release the tension in your head and neck. Hold the position for a few gentle breaths before slowly releasing it.
Cat/Cow (Marjaryasana/Bitilasana)
These gentle poses are ideal for beginners as they counterpose each other and help mobilize the back body. Start in Tabletop Pose, aligning your shoulders over wrists and hips over knees. Extend your back slowly from your head to your tailbone. Breathe in, open your chest, make your belly down to the floor, raise your head, and stretch your shoulder blades.
Breathe out by pressing your palms into your tummy, wrapping your back, lifting your shoulders apart, and looking at your belly button. Flow between these poses with your breath for 5 to 10 rounds before resting.
Child’s Pose (Balasana)
In a beginner's yoga practice, you might sometimes feel overwhelmed. Child's Pose will always make you calm down and relax. Get started with all fours by taking your shoulders over your wrists and your hips over your knees.
Sit back on your heels and tuck your chest toward the floor after bringing your knees apart and your feet together. Rest your forehead on a prop or your legs. You can keep your knees wide or closer together, and your arms can reach forward or rest by your sides. As long as it helps you relax, remain in this position.
Cobra Pose (Bhujangasana)
Cobra Pose is an excellent basic backbend pose for those who are just to start. Begin by placing your hands below your shoulders and bend your elbows when you lie on your stomach. Press the tips of your feet into the ground while keeping your toes out of the way.
Lift your kneecaps and press your pelvis down. Pull your shoulder blades together and slide your hands back. Inhale as you lift your chest, bringing your heart forward and up. Relax your shoulders and hold for a deep breath. Slowly lower back down and repeat a few times.
Corpse Pose (Savasana)
Corpse Pose is a basic yoga pose that is taught to all students, including beginners. To do that pose, lie on your back, legs extended and arms relaxed at your sides with palms up. You can also widen your feet and let them relax outward.
Try to keep a blanket by rolling up or a pillow under your knees if you have lower back pain. Relax your shoulders, stretch your neck, and close your eyes. Stay in this position to get the benefits.
What is the Best Yoga for Beginners?
You can practice yoga at home. Having a teacher helps you learn poses properly and prevents injuries. Easy yoga poses consist of the Child's Pose, Corpse Pose, and Cobra Pose. Choose 200 hour yoga teacher training in Rishikesh, India or 300 hour yoga teacher training in Rishikesh, India to have an amazing yoga career.
What to Wear to Yoga Class for Beginners?
Do not worry too much about fashion. When you are a beginner, you should focus on your practice. You can wear clothes that are comfortable for you. It is fine to not be super fashionable in yoga class. Instead, focus on being dedicated to your practice.
Women - Sports bra, comfortable cotton t-shirt, yoga pants
You can prefer to wear a sports bra as it makes you feel comfortable throughout the practice. It might be costlier, but it is worthy to invest in it for your comfort and confidence.
A sports bra keeps things comfortable during yoga. It might be a little bit costlier, but it is totally worth to buy.
Men - comfortable cotton t-shirt, yoga pants/trousers
If you find yoga pants strange, do not worry. Just wear any comfortable pants that will let you do a deep squat.
Conclusion
Yoga is a great way to find peace especially for beginners. When you start with simple poses like Easy Pose, Mountain Pose, and Standing Forward Bend Pose, it helps you build a strong foundation. Gentle poses like Cat/Cow and Child's Pose can be easy for you in practice but Cobra Pose and Corpse Pose offer deeper relaxation and backbending benefits. Remember, it is okay to not be fashion-forward in yoga class. No matter you practice at home or in a class, yoga can offer you an amazing experience.
