Whether you are taking your first class or still learning the ropes, foundational yoga poses for beginners can seem a little daunting at first. Every one of us has been a beginner. Although it may seem that you will never be able to bend your way fluidly throughout a class, in time, your body will begin to learn and adapt.
The amazing part about yoga is that one is always a student of the practice and the magic part is the journey itself. Each step on this journey helps you expand your mind, body, and soul. Rather than trying to rush the process, it helps to focus on perfecting a few foundational yoga poses and moving on from there.
Foundation Yoga Poses for Beginners
These yoga poses for beginners are designed for those who are new to their practice. They will teach you the basics of yoga and help prepare your body for more challenging poses. Here are some of the core poses practised in yoga classes.
1/ Mountain Pose (Tadasana)
As the name implies, you stand tall, like a mountain. Your hands are positioned at your sides, with your palms facing forward in a gesture of openness and receptivity.It is essential to keep your spine straight and your arms and legs engaged. Make sure that you do not slouch or let your arms dangle loosely. Keep your knees straight but not locked.
2/ Downward-Facing Dog (Adho Mukha Svanasana)
One of the most recognised poses, Downward-Facing Dog is an inversion (i.e. your heart is above your head). In this pose, both hands and feet are on the ground and the body forms an upside-down ‘V’ shape. Stand with your legs hip-distance apart or a bit further to the edges of your mat. Your hands are flat, with your shoulders pushed back. Don’t worry about whether your heels touch the mat. You can keep your legs bent until your body adjusts.
3/ Cobra (Bhujangasana)
This heart-opening pose is done on your tummy, with legs stretched backwards and tops of the feet, thighs and pubis firmly pressing into the floor. Your chest is lifted, with your lower belly and pelvis just touching the ground. Your arms are kept strong and engaged in front of you, with palms flat to the ground. You can also do a Baby Cobra – a variation of Cobra with bent arms, hands on the ground underneath the shoulders.
4/ Child’s Pose (Balasana)
This deeply relaxing and restorative pose is designed to help you let go and unwind. It is done with knees wide or close together, the body bent forward towards the mat, and the hands straight out in front of you, palms down. Other variations include arms turned back towards your seat or arms bent at the elbow with hands behind your head in prayer position.
These are just a few of the poses that you will learn in our Yoga for Absolute Beginners class and in our beginner-friendly classes. If you’re keen to begin your yoga journey or focus on foundations, book yourself a spot in one of our beginners classes. Get started today.