Before you begin any workout, make sure you are capable of performing the exercise. Consult with your doctor if you are uncertain about your physical capabilities, especially if you have a health condition. Warm up, stretch, listen to your body, and stop exercising if you feel any pain. Yoga works best with meditation and learning the basic moves. Learn to breathe properly, through the nose and belly, then you’ll master the foundation of yoga. Start with basic postures, which are the building blocks for more advanced poses. You can adjust yoga to any level or intensity by holding the pose longer, executing more advanced movements and moving quicker between yoga moves.
These poses are safe for a beginner
Seated EasyPose is a restful basic yoga pose executed for strengthening the spine. The fitness goal of the seated easy pose is for health and versatility. These poses can be executed with no exercise equipment.
Seated Easy Pose
2. Rest your hands on your knees with your palms facing up or down.
3. Press the hip bones down into the floor or mat and lift the crown of your head held high
while lengthening your spine.
4. Drop your shoulders down and back, while pressing your chest toward the front of your
5. Relax and breathe deeply through your nose into the diaphragm. Hold and release until you
If your hips feel tight, place a folded blanket under one or both knees for comfort. If you've had
recent or chronic knee or hip injury or inflammation, keep your legs straight and don't execute
Downward Dog Pose
Credit: wikimedia commons
The Downward dog pose is used to stretch and strengthen your arms and legs. The fitness goal
and benefit for using this exercise is to tone, strengthen and gain flexibility in your body.
How to execute
1. Transition your body from the table pose (on your hands and knees), press into your hands
and lift your hips up toward the ceiling.
2. Press out through your fingers and edges of your hands while keeping palms shoulder width
3. Straight your arms but don’t lock them at the same time press your hips up and back. Try to
reach the chest towards the thighs as much as you can. Lift up through your tailbone keeping
the spine straight and long.
4. Hold your feet hip-width apart, while pressing your heels into the floor.You should feel the
stretch in the back of the legs. You can keep your legs straight or have a small bend in your
knees. It's important to to keep your back flat.
5. Let your head and neck hang freely from your shoulders while releasing your tension.
Breathe in, hold and release at least four times.
6. Bend your knees while lowering back to the table position.
If you’ve had recent or chronic injury to your arms, shoulders, back or hips you should skip
Additional Beginner Yoga Poses and Benefits
Table PoseCredit: table pose
Benefits of Table Pose
The table pose is one of the easier Yoga postures. It streghtes on various different parts and muscle groups of the body.Strengthens wrists, arms and shoulderStrengthens the hamstringsStretches and loosens backbone and spinal musclesStretches the chest, hips and abdomen
This posture should not be practices by those with recent arm, ankle and wrist injuries. Those with problems of the upper back and spine.
Benefits of Cobra Pose
The cobra move is a core exercise that opens the chest and strengthens the core body. There are many benefits in the execution of the Cobra Pose. Stretches muscles in the shoulders, chest and abdominals. Increases Flexibility, elevates moods, an streghtens arms and shoulers.This yoga move firms an tones the buttocks, an stimulates the organs in the abomen, like the kidneys.Decreases stiffness of the lower back, streghtens the spine and soothes sciatica. Stimulates the heart muscle. Improves circulation of blood and oxygen, especially throughout the spinal and pelvic region. Helps to ease symptoms of asthma and improves digestion.
Basic Warrior Pose I
Benefits of the Warrior Pose
This pose tones the body, strengthens the wrists, and opens the shoulders and hips. Do not attempt this exercise if you've had recent or chronic injury to the arms, hips, ankles or shoulders.
Modifications: Place a folded blanket under the knees and place the hands on the bent knee for comfort.
Standing Forward Fold
Credit: wikimedia commons
Benefits of the Forward Fold
Helps reduce fatigue, anxiety and helps stress and mild depression. The forward fold stretches the hamstrings, calves and hips. This yoga pose is therapeutic for many ailments and conditions. A few of these are high blood pressure, infertility and symptoms of menopause.
Half Locust PoseCredit: halflocust
Benefits of the Half Locust Pose
Half Locust pose strongly strengthens the core body and the low back muscles. Locust stimulates the endocrine, nervous and reproductive systems.
This exercise is not recommended if you've had recent or chronic injury to the back, legs, pregnancy or recent abdominal surgery.