Yoga For Beginners Best Poses and Sequences
Hello and welcome, friend. If you’re reading this, it’s possible that you have been thinking about yoga or maybe even tried it a few times.
Maybe you found a class or a video online and were confused with the number of poses and the strange terms.
I understand, since yoga has a reputation of being somewhat scary at first. But, here’s the thing: yoga is for everyone. Yes, even you. It doesn’t matter how old you are, how flexible or inflexible you are, or if you have ever stepped on a yoga mat and used it before.
Yoga is not reserved for people who are fit or especially flexible – it is open for anyone willing to take the first step, even if that first step is simply setting the mat on the floor and focusing on breathing.
The focus will be on some of the simplest yoga poses that you can combine into routines or sequences that will develop your strength, flexibility, and indeed, relaxation.
My favorite part - it’s going to be simple and easy to follow along. Yoga beginners, are you ready for this journey with me?
Getting Started: What You Need to Know
Prior to going through the different beginner yoga poses, let’s look into some of the basics.
You do not need to spend a lot of money on fancy equipment or paying hundreds for classes (and if you do, no judgement here!). You are not alone in having no idea how to start, and trust me, you don’t need much at all.
The first and most important thing is having a supportive and comfortable mat.
Now, of course, you can get a fancy yoga mat, but at the end of the day, almost any mat will do as long as it has some form of support and grip.
A mat is a form of investment and marks the commitment, no matter how small or big it is. I remember when I started, my ‘mat’ was just a towel I placed over the carpet. It wasn’t ideal, but it was a good starting point.
Fitting apparel are also essentials. You don’t need anything too detailed or too extravagant.
You just need clothing that make you feel free and comfortable. For me personally, I just had a pair of sweat pants and a t-shirt. After all, yoga isn’t really about how you look, but more about how you feel.
A Quiet Space is one more must-have with yoga. To put things into perspective, without a calming atmosphere, yoga becomes something completely different.
Remember, yoga is just like any other sport; you need to calm your mind and stretch your body. It can be any peaceful spot in your house like a window or in your garden, something that aids you in relaxing while helping you shift your focus to your practice and not the external world.
Think of Breathing and Mindfulness as extremely important.
Once you dive more into yoga, like anything else, you'll understand that there is more than just going through the motions—it’s connecting with breaths. The breath that is the most deepest and has intention behind it gives room to your movements, so your body and mind have to balance.
The Yoga Mindset: A Key to Success
Yoga encompasses more than just a workout; it’s the process of active listening to both your body and mind.
The beauty of yoga is that there is no rush, womb like also helpless. Poses are sculptural works of individual intention rather than competitions to display unbelievable physical contortions. In this way, movement and mindfulness become paramount. With practice, you understand that layer upon layer of well-being is enhanced by every breath taken, every stretch, and every moment spent on the mat.
Only few of people can recall me being very new to yoga; I was so inflexible that even reaching for my toes was a great challenge. That did not make me give up. One step at a time – for me, the first step was getting my heels down to the mat in Downward Dog.
The Best Yoga Poses for Beginners
Having laid down the right mindset, now let’s look at some easy foundational poses to begin practicing yoga with. For a beginner, these poses can be worked on to develop strength, flexibility, and balance. Providing a good starting point, these poses are basic for all beginners.
1. Mountain Pose (Tadasana)
To come clean, Mountain Pose looks a lot simpler than it actually is. You’re probably thinking, “I just stand here?” But that is far from the reality.
This pose works on how well you can ground yourself and stand with full awareness. It allows you to engage your legs, lengthen the spine, and find your center.
As you step into Mountain Pose, notice the feeling of the ground beneath your feet. Wetthether you are standing on a mat or not, the feet should feel glued to the floor.
Become aware of how your body lifts through the base of your spine and how your chest feels open. This pose actually teaches you to stand tall and centered, which is the basis of all other standing poses.
2. Downward Dog (Adho Mukha Svanasana)
Now let’s talk about Downward Dog. This does tend to be a little challenging initially, but once you get it, it’s absolute magic for your body.
It works almost every muscle group, including but not limited to: your shoulders, hamstrings, calves and even feet. And did I mention it’s a wonderful way to relieve tension in the back?
Commence by getting on all fours, then raising your hips towards the ceiling.
Throughout, make sure you are pressing your hands down into the mat, and that your body is forming an inverted Vog “V” shape. Maintain your core tight, and try to extend the spine rather than collapsing towards the chest. It's perfectly fine if your heels don’t touch the floor; simply keep taking deep breaths and stretching.
3. Child’s Pose (Balasana)
Child's Pose is a gentler posture that can aid the body during calming sequences, or whenever one feels a little overwhelmed. It’s a treatment for the body’s back and hip areas whilst clearing the mind.
To practice this posture, bring yourself to kneel on your mat, and gently fold forward till your forehead is on the mat. You have the option of extending your arms straight in front of you or placing them beside you. Moreover, you can also change the position as per your comfort. This posture helps the breath slow down thus further aiding relaxation.
4. Cat-Cow Pose (Marjaryasana-Bitilasana)
Cat-Cow is a combination of two poses that works great as a gentle way to warm up the spine and get the body moving as one. This dynamic stretch improves the mobility of your back while also helping with posture. It gently wakes the body up, which is helpful in the morning.
Begin in tabletop and make sure your hands are properly aligned beneath your shoulders. As you inhale, arch your back and lift your chest. Exhale, rounding the spine and bringing chin to the chest. Flow in this manner, synchronizing your breath and movement.
Crafting Your First Yoga Sequence
At this point, you might be asking yourself, “I have learned a few poses. How do I fit them all together?” Creating a sequencing in yoga should not be that hard. In reality, it can be as easy as linking a few poses that you are already familiar with. Let me share with you a simple sequence you can try:
Mountain Pose as a centering pose.
Forward Fold as a hamstring stretch.
Halfway Lift as a spine lengthener.
Downward Dog as a full body lengthening stretch that also strengthens.
Child’s Pose as a resting pose to reset.
You can practice this set 2 to 3 times while paying attention to your breath and your body as you ease into each pose. You can start with adding more poses or trying longer sequences as you build confidence.
Staying Committed to Your Practice
Consistency is one of the hardest challenges with yoga. The good news is: It does not have to be consistent. Your practice can be just a few minutes every day, and that still counts. What truly matters is whenever you commit to self, even if it is just 10 minutes of stretching, you put in the effort.
I always tell myself that yoga is not about “getting it right,” but rather about listening to my body and honoring where I am at that time. Some days, I am able to practice for a full hour, and other days, all I can manage is gentle stretches.
My Opinion | Your Yoga Journey is Just Beginning
To end I would like to say that I hope you remember that yoga is a lifelong journey. There will be days where the practice feels amazing and other days where it feels like there is no progress. And that’s okay! The focus should be on remaining consistent. Framework of yoga, flexibility, strength, and even mindfulness is cultivated with every step taken on the mat.
So tell me, what do you think? This very moment— is it the right one for you to kickstart your yoga practice? Starting is often the hardest part, but once begun, there is no end to the reasons arising in its praise.
I am here to encourage you and with that breath in, I say let’s do this together. Roll out your mats and get into action!
