Yoga has so many benefits – from resetting your energy, increasing blood flow to the heart and lungs, and more. However, beginners might find some of the moves they’ve seen before intimidating.
Don’t let that stop you – so many yoga moves are easy for everyone to master. In fact, some people look at yoga as just another form of stretching. We’ll cover 10 yoga moves to get started with that are accessible to everyone.
1. Child’s Pose
During the child’s pose, place your shins on the ground and sit back on your sits bones. This is a popular position to rest or stretch the spine. Stretch your upper body toward the sky and lower to the ground; you’ll resemble a worshipper.
2. Cat/Cow
Cat/cow is another fabulous exercise that extends the back. Assume a tabletop position, hands, and knees on the floor, and draw your stomach to the ground while breathing in and lifting your head. That is the cat position.
For the cow, round your spine up, breathe out, and drop your head. Repeat these steps to stretch your spine and neck and release hip tension.
3. Downward Dog
Downward dog is a movement used to open the body and ease flow into other movements. Start in a tabletop position and extend your legs behind you into a plank position. Throw your hips into the air and move your head toward your navel. Feel your body elongate through your fingertips to your toes.
4. Upward-Facing Dog
The opposite of the previous position, the upward-facing dog, asks you to lay on your stomach, draw your palms to the sides, and push up your torso. Bring your thighs and stomach off the ground and feel the stretch through the abdomen and lower back.
5. Forward Fold
If you’re experiencing digestive issues, forward folds are your best friend. The pose speaks to the liver and kidneys while engaging the mind. Forward folds look different depending on flexibility level and capability. Either grab a block, the floor, or your legs to accentuate the posture. If you have tighter hamstrings or calves, add a slight bend to your knees.
6. Half-Forward Fold
A major foundational asset of yoga is elongating the spine and stretching neglected body parts. In this pose, begin in a forward fold and raise your body halfway. Ensure your head is aligned with your spine and gaze slightly forward. This stretch speaks to your calves and torso and elongates the spine.
7. Plank
Planks are a tad bit difficult if you have balance issues, but the position is adaptable for all body types and abilities. For starters, begin in a tabletop position and draw each of your feet behind your hips. Your back should align with your hips, and you should direct your gaze in front of you. Don’t arch your back too high or drop your hips too far below. Keep your posture maintained and balanced.
8. Mountain Pose
Like a mountain, the mountain pose urges you to establish a strong baseline. Plant your feet on the ground, draw your shoulders back, and open your chest and hands. Remain here for a few breaths. This position strengthens the legs, abs, and glutes and provides clarity.
9. Happy Baby
Happy baby encompasses everything the name suggests. Just like a happy baby, lay on your back, and grab the outsides of your feet. Happy baby opens up the groin and hip area while realigning the spine.
10. Shavasana
Shavasana is one of the final resting positions in a yoga session. Otherwise known as corpse pose, Shavasana consists of laying on the ground, hands over the heart or out to the sides, eyes closed, and mind present.
The yoga instructor allows a few moments for you to refocus your thoughts and center your being before returning to daily activities. Shavasana typically ends with wiggling the toes, moving the hands and legs, and returning to a revitalized body.
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