I was a beginner not so long ago. It can be a little overwhelming, to say the least! It definitely took me a while to learn the basics, but giving up was not an option for me! The day I started off, I felt good, genuinely good, light and relaxing! These are the basics that a beginner should know, try these each for 15 minutes using a timer, and you will have the exact same feeling like I do everytime I am done with a session. Here are 6 poses that are great when you’re just starting out:
• Easy Pose (Sukhasana)
This one is just like how kids sit on the floor in school. It is often called “criss-cross applesauce”. Be sure to sit up straight and even on those sitting bones. A pillow or folded blanket can be helpful with this pose. This is a great stretch for the knees and ankles and helps open the hips.
• Marichi’s Pose (Marichyasana III)
Start sitting straight with legs out in front of you, then bend one knee and cross over the other straight leg. Twist toward your bent knee and use your opposite bent arm to help you twist it out. Great for strengthening and stretching the spine.
• Half Pigeon Pose (a variation of Eka Pada Rajakapotasana)
A wonderful hip opener that can also help stretch the psoas muscle. Start in downward facing dog pose, go into a low lunge and lower your back leg to the ground. Then lower your front knee down and turn it in. Put your hands down in front, sit up straight, and make sure your hips are pointed forward. This is a great pose to try a block or folded blanket if extra support is needed.
• Cobra Pose (Bhujangasana)
If you’re looking to stretch the abdomen, shoulders, and strengthen the spinal column, this pose is for you. All you need to do is lay on the floor on your belly, make sure the tops of your feet are pressing against the floor, put your hands under your shoulders, and bring your elbows into your sides as you push up.
• Downward Facing Dog (Adho Mukha Svanasana)
A great stretch for your hands, shoulders, calves, and hamstrings. It also helps to strengthen arms and legs. For this pose, start on your hands and knees, push your knees off the floor and then send your thighs back, bottom up, and stretch your feet down to the ground.
• Triangle Pose ( Trikonasana)
The triangle pose stretches hips, knees, spine, shoulders, thighs, and more. It can help build strength in ankles, knees, thighs, and core muscles. Start standing with your feet somewhat apart and arms out wide. Turn one toe out slightly and the other faces front. Bend down toward the out-turned toe and at the same time, push the opposite hip out. Slide your hand down toward your feet and the other will be pointing up. It is ok if your hand does not reach the ground, having it on a comfortable spot on your leg is just fine.
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