Top 5 Yoga Poses for Beginners

June 13, 2019

If you are new to yoga, there are a number of basic yoga poses to get familiar with.

During your first yoga class, you’ll probably be looking around to see if everyone else can get into their postures. This is completely fine as you acquaint yourself with this new exercise. However, for you to feel more confident in class, we suggest you learn a handful of beginner yoga poses.

These poses allow you to build on them, getting you into more advanced sequences. To boost your confidence in your first yoga class, here are the top 10 yoga poses for beginners to try.

1. Downward Facing Dog 

The downward-facing dog places weight on your arms and shoulders. It is great to build upper body strength and conserve your bone density. This is the best pose that can bring back lost energy after you do hard activities.

1. Come to all fours. Spread your hands wide on the mat.
2. Lift your hips and press your butt back.
3. Straighten your legs or keep your knees slightly bent until you feel more comfortable.

2. Cobra or Upward Facing Dog

In Sanskrit, it’s called “Bhujangasana” which means serpent or snake, thus in English, it’s called the cobra pose or upward-facing dog. Bhujangasana stretches muscles in the shoulders, chest, and abdomen. it increases your body’s flexibility and mood, and relieves stress.

1. Start with a low plank.
2. Drop your hips down.
3. Make sure the top of your feet touches the floor.
4. Push your chest up, straighten your arms, and pull your shoulders back.
5. Your head should be tilted toward the ceiling.

3. Tree Pose with Friend

The tree pose is the most famous yoga pose for yogis. Apparently, it is easy to do, but then you will find out that it is a little challenging to keep your balance while doing this pose. You can do tree pose alone, or also with your partner or friend.

1. Stand on both of your feet.
2. Place your right foot on your inner left thigh (or otherwise)
3. Put your hands together in a prayer pose.
4. Keep your core engaged and shoulders relaxed.

4. Crescent Lunge

The crescent moon pose stretches hip flexors & quadriceps. This is good for you who sit so much during the day. If you are a beginner and want to do this pose, it’s recommended to do it with a professional yoga instructor just to make sure you do it right.

1. Drop your back knee to the mat.
2. Bring your hands onto your right knee and your right knee directly over your right ankle.
3. Raise your arms above your head

5. Warrior 2

Warrior 2 strengthens our legs, hips, shoulders, arms, and back muscles. It also can develop our balance, and concentration, improve respiration, and energize the entire body. It really works to give you new energy when you do this pose in the morning.

1. Use your right foot to step forward. With your left leg, reach back as far as you can behind you.
2. Bend your right knee at a 90-degree angle.
3. Keep your left leg straight behind you.
4. Point out your left toes outwards.
5. Stretch your arms forward and backward (left arm over left leg, right arm over right leg). Look over your right arm.

Familiarize yourself with these basic yoga poses. Sign up for your first yoga class and learn the correct postures from our professional and experienced yoga instructors at Uptown Yoga.