Yoga poses for beginners

 

Yoga poses for beginners

Are you ready to start yoga classes and learn basic yoga poses? ZdraviJa brings 12 useful poses for beginners but also for all those who like to get back to basics.

The Dog Looking Down / Adho Mukha Svanasana

 Start with your hands and knees on the ground, place your hands just below your shoulders and your knees below your hips.

     Spread your palms, keep your feet on the floor, straighten your legs and lift your buttocks up. Straighten your legs as best you can and lightly press the floor with your heels.

     Your head should be between your arms, turned so that it is facing your knees, and your back should be straight.

     Hold 5-10 sighs and exhales.

Mountain pose / Tadasana

    Stand with your legs and feet together.

    Spread your toes and distribute the weight evenly on both feet.

    Relax your shoulders and then inhale and raise your arms above your head (also with your fingers outstretched) as you press the ground with your feet.

    Take a long, slow and deep breath and exhale.

    Hold 3-5 sighs and exhales.

Iskorak / Utthita Ashwa Sanchalanasana

    Take a big step forward with your left foot.

    Bend the knee of the leg you stepped on and keep your back straight and taut back. During this time, lift the heel of the foot behind from the floor. Keep your thighs parallel to the floor.

    Raise your hands to the ceiling, gather your palms and stretch.

    Hold 5 sighs and exhale and repeat with the other leg.

    To move to the Lower Step / Anjaneyasana, simply lower the knee of the leg left behind.

Warrior II / Virabhadrasana II

    Take a big step forward with your left foot.

    Spread your arms so that they are parallel to the floor.

    Bend the left knee so that it is at an angle of 90 degrees, keeping the thigh parallel to the floor, keeping the right leg straight.

At the same time, turn your torso to the right so that your left hip is facing in the same direction as your left arm and leg, and your right hip is facing back. Your left arm and head should be facing in the same direction, and your right arm should follow your right leg.

    Also hold 5 sighs and exhales.

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Triangle / Trikonasana

    Start in Warrior II.

    Straighten the front leg. Then point your left hand toward the ground. Tilt your torso forward and turn it to the right.

    Rotate your arms at 6 and 12 p.m. Leave your left hand on the floor if you can, and extend the fingers of your upper hand and point them toward the ceiling.

    Hold 5-10 sighs and exhales, then change sides.

Plank pose / Kumbhakasana

    Start “on all fours,” with your knees under your hips and your arms straightened on the floor directly below your shoulders.

    Lift your knees off the floor and pull your legs behind you. You should now be on your toes and palms.

    Keep your neck and spine in a neutral position by looking slightly forward.

    Hold this position for 3-5 sighs and exhales. 

Low Plank / Chaturanga Dandasana

    Start with a plank with your palms on the floor, with your arms shoulder-width apart.

    Slowly lower yourself into the low plank by bending your elbows, keeping them close to your body, until 90-degree angles form.

    Hold for a few seconds and don’t forget to breathe.

Dog with raised head / Urdhva Mukha Svanasana

    From the low plank, lower your hips down to the floor and turn your feet so that your upper legs touch the floor.

    Tighten your torso and straighten your arms to push your chest. Pull your shoulders back, squeeze and direct your head toward the ceiling.

Wood / Vrksasana

    Start in a mountainous position.

    Bring your right foot to the inner thigh of your left foot. The knee of the right leg should be straightened and the thigh and lower leg should be turned towards the ground at an angle of 45 degrees.

    When you find balance, raise your hands to the prayer position in front of your body.

    Keep your gaze fixed on the fixed point in front of you to stay in balance.

    Hold 5-10 sighs, then change sides.

Dance pose / Natarajasana

    Stand with your legs together.

    Bend your left knee and bring your left foot towards your buttocks. Grab the left foot with your left hand and slowly lift it toward the ceiling. At the same time, straighten your right arm forward and slightly upward toward the ceiling.

    Hold 5-10 sighs, then change sides.

Dove pose / Ardha Kapotasana

    Lie on your stomach, pull your left leg high towards you, then bring it under your body and place it next to you.

    Stretch your right leg directly behind you.

    Keep your left leg bent and your arms next to your body at 90 degrees. Keep your head facing the floor.

    Repeat on the other leg.

Sitting back / Paschimottanasana

    Sit on the floor with your legs outstretched in front of you. Bend your feet forward.

    Bending away from your hips and keeping your back straight, bend your upper body over your lower body.

    If you can, grab the outside of your feet or ankles.

    Hold 5-10 sighs. 

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