Beginner's Guide to Yoga: Ten Yoga Poses for Beginners and How to Practice Them

• Sanskrit name: Tadasana
  
• Type of pose: Standing posture

• Reasons to practice: As the basis for all standing poses, the mountain pose helps improve posture and balance.

• Specific steps: 

1. Stand with your feet together and toes spread out.
2. Balance your weight on your feet, using your legs without straining them too much.
3. Keep your back straight and shoulders relaxed and down.
4. Keep your hands down or over your head, palms facing each other.
5. Look ahead and keep breathing evenly.

2. Downward-Facing Dog

• Sanskrit name: Adho Mukha Svanasana
• Type of pose: Handstand position

• Reasons to practice: Strengthen your arm and leg muscles while stretching your back and shoulders.

• Specific steps: 

1. Land on all fours, hands and feet shoulder-width apart.
2. Inhale and lift your hips into an inverted V shape.
3. Open your fingers and press firmly on the floor with both hands.
4. Press your heels down as far as possible and keep your legs straight but not strained.
5. Relax your head and keep your eyes on your feet.

3. Cat-Cow Pose

• Sanskrit name: Marjaryasana/Bitilasana
• Type of pose: Dynamic posture

• Reasons to practice: Softens the spine and promotes blood circulation in the spine.

• Specific steps: 

1. Get on all fours, hands and knees shoulder-width apart.
2. Inhale, drop belly, raise head and hips (bull pose).
3. Exhale, arch back, head and hips down (cat pose).
4. Repeat several times with your breathing.

4. The tree pose

• Sanskrit name: Vrksasana
• Type of pose: Balance position

• Reasons to practice: Improves balance and concentration, strengthens legs and core.

• Specific steps: 

1. Stand with your feet together.
2. Bend your right knee and place the sole of your right foot on the inside of your left thigh.
3. Keep your balance with your hands folded in front of you or over your head.
4. Look ahead, hold for a few breaths, then switch legs.

5. Warrior pose

• Sanskrit name: Virabhadrasana I
• Type of pose: Standing posture

• Reasons to practice: Strengthen your legs, hips, and core while stretching your chest and shoulders.

• Specific steps: 

1. Stand with your feet about a leg apart.
2. Turn your right foot out 90 degrees and tuck your left foot in slightly.
3. Bend your right knee so that your thigh is parallel to the floor.
4. Raise your arms, palms facing or touching.
5. Hold for a few breaths and then switch legs.

6. Plank Pose

• Sanskrit name: Phalakasana
• Type of pose: Supporting position

• Reasons to practice: Strengthens core and upper body strength and improves overall body stability.

• Specific steps: 

1. Land on all fours, hands and feet shoulder-width apart.
2. Inhale and lift your body so that it forms a straight line, from head to toe.
3. Arms straight, shoulders relaxed, eyes ahead.
4. Hold for a few breaths, keeping the core tight.

7. Supine girdle pose

• Sanskrit name: Supta Baddha Konasana
• Type of pose: Resting position

• Reasons to practice: Relax the body and mind, relieve tension and fatigue, especially suitable for female menstrual exercises.

• Specific steps: 

1. Lie on your back with knees bent and feet facing each other.
2. Drop your knees to your sides and keep your hands at your sides.
3. Take a deep breath and relax your body completely.

8. Cobra pose

• Sanskrit name: Bhujangasana
• Type of pose: Backbend position

• Reasons to practice: Stretch the spine, strengthen the back and improve posture.

• Specific steps: 

1. Lie on your stomach with your hands under your shoulders.
2. Inhale and lift your head and chest, stretching your spine as far as you can.
3. Keep your arms straight or slightly bent and your shoulders relaxed and down.
4. Look ahead or tilt your head slightly.

9. Child's Pose

• Sanskrit name: Balasana
• Type of pose: Resting position

• Reasons to practice: Relax the body and mind, relieve tension and fatigue, and provide deep relaxation of the whole body.

• Specific steps: 

1. Sit on your knees with your knees hip-width apart.
2. Bend forward with your forehead touching the floor and your hands extended forward or at your sides.
3. Take a deep breath and relax your body completely.

10. Seated Angle pose

• Sanskrit name: Upavistha Konasana
• Type of pose: Sitting forward bend.

• Reasons to practice: Stretch leg and back muscles to increase hip flexibility.

• Specific steps: 

1. Sit on the ground with your legs as wide apart as possible.
2. Inhale to extend your spine and keep your back straight.
3. Exhale, bend forward and try to grab your feet or toes with your hands.
4. Hold for a few breaths and try to relax your leg and back muscles.

Conclusion

As a new yoga, it is very important to choose the right posture. These 10 yoga poses are not only easy to learn, but also can effectively improve the body's flexibility, strength and balance. Before starting your practice, it is recommended that you use a high-quality yoga mat and related equipment for a better practice experience. You can start your yoga journey by visiting our website Sportive Lives to find the right yoga mat and accessories for you. Hopefully this article will help you get started with yoga practice and enjoy the physical and mental benefits that yoga brings.

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