If you’re new to yoga, it’s best to start with the basics. Before challenging yourself with complex postures, get on the yoga mat and learn the simple ones! Here, we explore some of the easiest yoga poses and teach you how to practice them.
Cat/Cow Pose
The first pose on the list is Cat/Cow. This posture stretches the back and abdomen to release built-up tension. Additionally, it can benefit your digestion by alternately compressing and stretching the intestines. To practice the asana, begin on all fours with your hands directly underneath your shoulders and your knees underneath your hips. Next, slowly dome your back, drawing your belly button towards the ceiling. You are in Cat Pose. After a couple of seconds bring your belly button down towards the mat, bending your back in the opposite direction. You are in Cow Pose. Continue switching between the two for a couple of minutes, remembering to breathe deeply throughout.
Bridge Pose
Bridge Pose is another easy pose to learn. Like Cat/Cow, this posture stretches the back to relieve built-up tension. Additionally, the pose can improve your digestion and relieve fatigue. To practice Bridge Pose, begin lying on your back with your knees bent. The soles of your feet should remain on the floor. Next, relax your arms and let them drop to the sides of your body. Tuck your chin into your chest as you lift your bottom and back off the mat to create a bridge. You are in Bridge Pose. Hold the asana for 30 seconds before lowering your back and bottom back down to the mat.
Child’s Pose
Restorative in nature, Child’s Pose relieves stress and tension from the body. Additionally, the posture can relieve bloating, gas, and relax the mind. To practice the asana, start by kneeling on your mat. As you inhale, sit back on your heels and lengthen your spine. As you exhale, walk your hands out in front of you until your chest is touching the mat. Finally, rest your forehead on the ground and place your arms by your sides. You are in Child’s Pose. Hold the asana for around 1 minute or as long as you feel comfortable.
Downward Dog
Downward Dog is a favourite of many yogis. Boasting a number of great benefits, it’s not hard to see why! When practised regularly, the posture can strengthen the arms and release tension from the back and legs. To practice the asana, stand tall with your feet directly under your hips. Hinge at the waist and slowly lower your torso down towards the mat. Your hands and feet should now be on the mat and your body should form a triangle. If your muscles feel too tight for the pose, bend your knees slightly to ease things up. Finally, spread your fingers for additional balance and move your head in-between your upper arms. You are in Downward Dog. Hold the asana for 30 seconds whilst breathing deeply. For a deeper stretch, extend your tailbone up and back.
Tree Pose
Tree Pose is an easy asana that can help you to focus. To practice the posture, stand tall with your feet together. Bring your big toes together, leaving a small gap in-between your heels. Next, move your hands into a prayer position in front of your chest and engage your core. Shift your weight onto your right foot and root it down by pressing firmly through the ball of your heel. Next, slowly lift your left foot off the floor and bend your knee. Once you’ve found your balance, place your left foot on the inside of your right thigh. You are in Tree Pose. Hold the asana for 30 seconds before repeating on the other side.
Cobra Pose
Cobra Pose is another easy asana for beginners. For best results, anchor your pelvis into the floor throughout the posture. To practice the asana, begin lying flat on your stomach. Extend your legs whilst keeping the tops of your feet on the mat. Next, place your hands underneath your shoulders and draw your elbows back into your body. Press your thighs into the mat and straighten your arms to lift your chest. Finally, push through your tailbone and engage your bottom. You are in Cobra Pose. Hold the asana for 30 seconds before releasing the backbend. To deepen the stretch, draw your shoulder blades down and back and distribute the stretch evenly throughout your spine.
Corpse Pose
Arguably the easiest yoga pose of all time, Corpse Pose is highly effective and simple to practice. Encouraging the body to completely relax, the pose is often used at the end of a yoga class. To practice, all you need to do is lie down on your back. Finally, relax your arms by your sides and keep both your legs stretched out. You are in Corpse Pose. Use this time to concentrate on your breathing for as long as you feel comfortable. Taking a few minutes to relax and recharge will allow you to absorb the benefits of the class. If you’re feeling tired, don’t panic about falling asleep. Many yogis choose to nap during this time, so your instructor won’t be surprised if they need to gently wake you up.
In Summary
Before using complex asanas, it’s best to perfect the basics. If you want to learn some of the easiest yoga poses, follow the routine above. Before long, you’ll be ready to move onto something more complicated! Before practising any type of posture, it’s important to have the right equipment. With spring fast approaching, you may want to take your practice outside. If you do this, remember to wear a yoga cap and some sunblock to protect your skin from the UV rays.