Poses are everywhere!
If you have just begun your yoga journey, there's a good chance that you may be feeling a little overwhelmed. After all, there are over 300 yoga postures within the asana practice. As a beginner, you may need a few easy yoga poses to help get your practice off the ground.
You're likely the most familiar with the "Asana" limb of yoga, also known as the "physical" aspect of yoga. This limb is focused on all those poses you see in photos and classes. Many of the postures are advanced and intimidating. However, there are numerous poses that work great for most yoga newbies.
Keep in mind, everyone's body is different and not every pose will be easy for every student.
However, the below poses are generally considered easy yoga poses and should work well for most beginner yoga students. Remember to practice with caution and consult your doctor if you have any injuries before starting any exercise routine.
Downward Facing Dog may be the most recognizable yoga pose on the planet.
Although a beginner pose, this posture may provide a challenge for many students. Most beginners are surprised to learn that Down Dog is considered a resting pose. Despite its potential challenge, this pose is normally a great posture for new yogis.
The primary benefits of Downward Dog include providing a nice stretch for the shoulders, hamstrings and wrists. This pose is also a mild inversion, so it allows for creating reverse blood flow to and from our brain. Your spine will also get a stretch and be elongated, which can help provide better posture.
In the beginning, this pose may not seem restful, but it's a simple pose that is mostly unavoidable in many yoga classes.
Plank Pose Is another simple posture that may test your strength.
It's called Plank because the posture requires holding your body stiff like a plank of wood. Many use this pose outside yoga as an exercise to build strength and stamina. Sometimes this exercise is referred to as "planking". You may hear some yoga instructors call this pose, "top of a pushup" for obvious reasons.
Plank Pose offers benefits for almost the entire body; therefore it can be considered a full body yoga pose. Plank will help strengthen the arms, shoulders, back, core and wrists. The glutes can also be tightened by this pose.
Plank Pose should be avoided if you are experiencing any arm, wrist or shoulder injuries. Even though it's a simple pose, Plank can be strenuous and should be practiced with caution.
If you're looking for easy yoga poses, why not start with Easy Pose!
It's probably safe to say that the easiest yoga postures are seated poses. Although, some of them are much more difficult than they appear. Chances are as a child, you likely spent plenty of time in Easy Pose. As children, most of us sit on the floor cross-legged, and this is essentially Easy Pose. As adults, we probably find the pose much more challenging.
This pose is also referred to as "The Pose Of Happiness" and offers a healthy share of benefits. Some of the benefits include opening the hips, lengthening the spine and calming the mind. It's a common pose for meditation and seated Savasana.
It may look like just taking a seat, but Easy Pose might surprise you.
Some may consider this to be the easiest yoga pose!
Yes, Mountain Pose is simply standing in place. However, it's a little more complicated once you activate it. As a standing pose, Mountain is the foundation for all other standing yoga postures. Even though you're just standing, this pose is an active pose that can help with posture, lengthening the spine, and balance. Keep in mind, most of us rarely stand up straight, so Mountain Pose can be a stark reminder of how we slump.
One cool aspect of this pose it that you can practice it pretty much anywhere and at any time.
So, the next time you're waiting in line at the grocery store, strike a pose and improve that posture!
Tree Pose is another standing posture, but a bit more intense!
This pose certainly could be thought of as one of the easy yoga poses suited for beginners. It will require some balance and focus but it's totally doable for most students. Fortunately, there are numerous variations that can simplify the pose for true beginner yoga students or anyone who struggles with balance.
As mentioned, Tree Pose will help improve your balance, but it also strengthens your knees and ankles, and can help you find better posture. As with most balancing postures, this pose will also sharpen your mental focus.
If you're practicing Tree Pose, think of your legs as the trunk of the tree and your arms as the branches.
Bridge Pose is a simple beginner yoga backbend!
Although this posture is suitable for most beginners, it's a common preparatory pose for much deeper backbends like Wheel Pose. Interestingly, Bridge is also a minor inversion since your heart is positioned above your head during the posture. As a result, you'll get the benefits of an inversion along with the pose's other advantages.
Other benefits include opening the chest and shoulders and stretching the spine. If blocks are used for support, Bridge can also be practiced as a restorative pose during restorative style classes. This posture is a good pose to avoid if you have a neck injury.
Some yogis believe that Bridge Pose is good for firing up the libido, as the pelvic muscles are squeezed during the pose. If you're adventurous, the posture could also double as a sex position!
Stretch the hamstrings and increase your flexibility!
This is another simple beginner pose that will work well for someone in need of a few easy yoga poses. As a seated posture, this pose won't require incredible strength but may still present a challenge, especially if you struggle with tight hamstrings. Fortunately, the steady practice of this posture will help create flexibility.
Additional benefits include stretching the shoulders and spine. Improved digestion and reducing headaches are also believed to be potential benefits. Props like straps are commonly used to help students reach the feet if they lack the flexibility.
If you're ready, take a seat and prepare to work on touching your toes!