Top 10 Yoga Poses for Beginners

By Antonia Posted Wednesday, November 6, 2013 at 02:06pm EST Key ords: be!inner, do n ard do!, poses, r"nners, top 10, to $ose arti,$e

arrior, yo!a ant orries be,a"se in t'is

So yo"#re $oo%in! to start yo!a & Per'aps yo" need to (E)stress, or it 'o$ds yo"r interest, yo" ei!'t or maybe yo"r *riend is dra!!in! yo" to 'er st"dio+ We$$ no

e i$$ dis,"ss t'e top 10 poses *or be!inner yo!is+ T'ese poses 'ave been rated on t'eir

"sa!e) t'ey tend to be t'e b"i$din! b$o,% o* most yo!a sty$es, pra,ti,es and poses+ As t'ey ,an easi$y be ad-"sted and positioned so yo" start on t'e ri!'t *oot+

e$$ as t'is

Yoga poses for beginners 1. Downward Dog (Adho Mukha Svanasana

W'et'er yo"#ve been to a yo!a ,$ass or not .#m s"re yo"#ve 'eard o* t'e very pop"$ar pose) t'e do n ard do!+ T'is pose is a ma-or pose t'at be!inners m"st immediate$y add to t'eir repertoire be,a"se it#s "sed a $ot in a *$o or vinyasa /set o* poses a$so %no n as s"n sa$"tation0 and is "sed as t'e basis o* ot'er poses s",' as t'e Pi!eon pose+ T'is is a$so a restin! pose yo" ,an move into a*ter a vi!oro"s series o* more ,'a$$en!in! poses+ T'e do n ard do! is essentia$$y an "pside do n 123 t'at yo"r body ma%es+ To do t'e pose start by standin! it' yo"r $e!s 'ip idt' apart t'en 'in!e at t'e ere doin! a p"s')"p, aist p$antin! yo"r 'ands into yo"r mat+ e dis,"ssed+ T'en $o er yo"r $e!s as i* yo" 'en t'ey are *ina$$y t'ere $ast$y p"s' "p yo"r

'ips so t'at yo"r body ma%es t'e "pside do n 123 s'ape

!. "obra Pose (Bhu#angasana

T'is asana is anot'er pose "sed a $ot in 2inyasa /and s"n sa$"tation0 many times be*ore or a*ter t'e do n ard do!+ .t ,an be re$a4in! as yo" ar,' yo"r ba,% to re$ease stress and t'e di**i,"$ty $eve$ is $o + .n order to do t'e ,obra start by $ayin! *a,e do n yo"r *in!ers ,ei$in!+ it' pa$ms p$a,ed dire,t$y beside s'o"$ders spread

'i$e p"s'in! yo"r ,'est a ay *rom t'e *$oor+ Strai!'ten yo"r arms as m",' as possib$e

%eepin! *eet and $e!s on t'e *$oor t'en s$o $y $i*t yo"r ,'in "p ards and ti$t yo"r ,'est to ards t'e

$. P%ank Pose (&igh "ha'uranga

T'is pose yo"#ve probab$y done be*ore in yo"r 'i!' s,'oo$ !ym ,$ass or yo" are at $east *ami$iar it'+ .t is "sed a $ot o"tside yo!a as a ,ore e4er,ise to stren!t'en t'e abdomina$+ .t tends to be one o* t'e tri,%iest poses d"e to t'e *a,t t'at it $oo%s easy and isn#t 'ard to !et into b"t rea$$y stren!t'ens and ,'a$$en!es t'e stoma,'+ T'is pose is "sed be*ore t'e $o *o$$o in! a s"n sa$"tation se5"en,e+ ,'at"ran!a t'at yo" i$$ move into

To do p$an% pose press yo"r 'ands into t'e *$oor

it' $e!s o"t be'ind yo" distan,in! t'em a $itt$e

more in ards t'en 'ip distan,e+ T'en ,reate a strai!'t even $ine *rom t'e top o* yo"r 'ead do n to yo"r *eet+ T'e strai!'ter yo" are t'e more m"s,$e and *$e4ibi$ity yo" are ,reatin!+

(. "hi%d)s Pose (Ba%asana

T'is pose is one o* t'e most re$a4in! and m",' $i%e do n ard do! "sed a*ter a series o* 5"i,% vinyasa to stret,' o"t m"s,$es and "n ind+ 6o" may *ind prob$ems "ti$i7e a yo!a b$o,% to $essen t'e stress+ To do t'is pose %nee$ on t'e *$oor t'en spreadin! yo"r %nees 'ip do n is to stret,' yo"r arms dire,t$y beside yo" or in *ront o* yo"+ idt' apart+ T'en $ay yo"r torso it' yo"r 'ead to",'in! t'e *$oor in bet een yo"r %nees e4'a$in! into t'e pose+ T'e $ast step it' t'is pose i* yo"r 'ave bad %nees, i* in a st"dio settin! as% yo"r instr",tor to 'e$p yo" *ind a variation *or t'e pose and per'aps

*. +unner)s ,unge (Ardha Manda%asana

Anot'er one o* t'ose pop"$ar !ym ,$ass poses t'e r"nners $"n!e a,t"a$$y is "sed o*ten by r"nners be,a"se it 'as t'e abi$ity to stren!t'en t'e $e!s and re$ieve t'e ba,%+ T'is pose set yo" "p *or t'e arrior poses 'i,' e i$$ dis,"ss ne4t+ i$$ a$so be "sed to

To do r"nner#s $"n!e start it' bot' $e!s to!et'er and t'en s'oot one o* t'em ba,% so t'at yo"r $e! not ba,% yo" are $eanin! *or ard into+

6. -arrior 1 (.irabhadrasana /
T'e arrior pose is pro"d -"st $i%e its name and a$t'o"!' *o"ndationa$ its 'ard as yo" 'ave to move 'i$e p"s'in! do n on yo"r ba,% $e!+

yo"r arms and ,'est "p

8rom r"nner#s $"n!e stand ba,% "p p"ttin! one $e! be'ind yo" and pointin! t'at *oot to t'e ,orner o* t'e mat t'e $e! is /e4amp$e: ri!'t $e! ba,% point t'e toes on t'at $e! ri!'t0 t'en $"n!e *or ard yo"r ot'er $e! brin!in! yo"r arms and ,'est "p it' stren!t'+ it'

0. -arrior ! (.irabhadrasana //
Same mindset as arrior 1 b"t it' a variation on it+

To do t'is p$ant one $e! t'at

i$$ be yo"r ba,% $e! para$$e$ to t'e s'ort ed!e o* t'e mat and step o"t

it' yo"r ot'er $e! strai!'t+ T'en $i*t bot' yo"r arms para$$e$ to yo"r $e!s pa$ms *a,in! do n and $ean into yo"r *ront t'at /t'e one t'at isn#t para$$e$0

1. Moun'ain Pose (Tadasana

Stron! and ta$$ $i%e a mo"ntain+ T'is pose is t'e basis on,e a!ain o* many ot'er poses s",' as t'e transition into r"nners $"n!e, dan,er#s pose and many more+ T'is pose ,an be "sed to restren!t'en and steady breat'in! t'ro"!'o"t pra,tise+ Stand at t'e top o* yo"r mat re$a4 !ent$y at t'e sides it' yo"r bi! toes to!et'er and 'ee$s s$i!'t$y apart+ A$$o yo"r arms to

it' pa$ms *a,in! *or ard and s'o"$ders do n+

2. "orpse Pose (Shavasana

.t so"nds a bit s,ary b"t it i$$ probab$y ,ome to be one o* yo"r *avorite poses+ T'is pose is "sed a $ot in 'ot yo!a to a$$o stoma,' yo"r body to re$a4, !ettin! into a r'yt'm or breat'in! and ad-"st to t'e 'i!' temperat"res o* t'e room+ .t a$$o s a$$ parts o* yo"r body to be 'eavy and re$a4ed b"t be are yo"r i$$ probab$y !r"mb$e 9 it' yo"r arms by yo"r side and pa$ms "p, a$$o yo"r *eet to *a$$ 'eavy yo"r eye to

To do ,orpse pose $ay do n to t'e side it' $e!s 'ip

idt' apart+ :a%e any ad-"stments yo" need i* yo"r ne,% *ee$s sore move 'en yo" 'ave at $ast rea,'ed a b$iss*"$ p$a,e a$$o

yo"r 'ead and *i4 yo"r tai$ bone

!ent$y ,$ose and *o,"s on !ent$e breat'in! in and o"t o* yo"r nose+

10. Sea'ed Twis' (Ardha Ma's3endrasana

T'is is o"r *ina$ be!inner pose as ,omp$i,ated to e4p$ain b"t in+ Start by e4tendin! bot' $e!s *or ard 'i$e sittin! on yo"r b"m ,ross one $e! over t'e opposite $e! o"$d be p"s'ed do n into t'e *$oor beside e$$ as t'e *ina$ !ym ,$ass pose e i$$ be ta$%in! abo"t+ .t i$$ be

'en yo" !oo!$e it and see it in yo"r yo!a ,$ass it

i$$ a"tomati,a$$y ,$i,%

/so *or e4amp$e ,ross yo"r ri!'t $e! over yo"r $e*t $e!0 t'en position t'e arm o* t'e ,rossed $e! strai!'t beside t'e 'ips /so *or t'e e4amp$e t'e ri!'t arm t'e 'ips0 t'en ta%e t'e ot'er arm p$a,in! it on t'e ot'er side o* t'e ,rossed $e! and t ist yo"r spine /e4amp$e: t'e $e*t arm !oes on t'e ri!'t side o* t'e ri!'t $e!s t istin! yo"r ,ore0 in t'is pose ma%e s"re yo" are e4tendin! yo"r ba,%+

So test o"t t'ese poses and Namaste 9

'en yo" ma%e it to t'e st"dio yo"#$$ be !o$den+