Are you a beginner? Want to learn more Yoga Poses? Here are 6 positions for beginners.
Practicing yoga means taking care of your body and mind: some positions are difficult to perform and can give you a feeling of imbalance, at first it is normal. You must seek relaxation in maintaining your positions. And it’s a time-consuming job.
Goal to achieve for beginners: work on aligning the body and focus on the breath. The goal is to develop flexibility, strength, and balance through movement,
1 – The tree (Vrksasana)
yoga poses for beginners: tree
Start standing with your arms along your body, legs slightly apart, and feet parallel. Close your eyes to find concentration and balance.
Open your eyes and shift your weight to your right foot. Flex the left knee and bring the sole into contact with the right knee. Join your hands in front of your chest in the prayer position.
Raise your arms above your head while keeping your hands together. Fixed gaze on a point in front of you. Stay in the position for as long as you can, breathing regularly.
Repeat with the other leg. This position stimulates balance and improves the ability to concentrate.
Precautions: be careful if you suffer from migraines or high blood pressure. If you have problems with your balance, you can do the pose against the wall.
2 – Half Moon (Ardha Chandrasana)
crescent yoga positions
Start standing with arms extended along the body, legs slightly apart with feet parallel. Close your eyes for the time necessary to seek concentration and balance.
Bring your left arm up. Inhale, then exhale perform a lateral bend of the torso to the right, sliding the right arm along the leg. Keep your hips parallel.
With deep, rhythmic breaths, try to stretch your left arm and hip. At first, hold for a few seconds, then gradually increase the times according to your abilities. Inhale, then exhale slowly return to the starting position.
Perform the same movement on the other side, always maintaining rhythmic and deep breathing.
Precautions: This pose should be performed with caution if you suffer from migraines or low blood pressure.
3 – The seated forceps (Pascimottanâsana)
caliper yoga positions
Sit on the mat with your legs together and extended forward. Keep your back straight so you feel good to support on the buttocks. Breathe in.
Bring your arms up and exhale. Maintain the stretch for a few seconds and inhale. As you exhale, bring your torso forward and grab your ankles or toes with both hands. Hold the position for a few breaths.
Bring your back as far as you can towards your legs, keeping your spine straight and your gaze forward. Lower your head until your forehead rests on your legs. Hold for 5 or 6 breaths, then loosen the pose.
Precautions: if you suffer from back pain and/or have a herniated disc, you can only do this position in the presence of a teacher.
4 – Twisting (Ardha-matsyendrasana)
Beginner Yoga Positions: Twisting
Sitting on the mat, back straight, shoulders straight, and legs straight with hammertoes. Breathing in, lean on the 2 iliac bones to always keep your back in a stretch.
Exhale and, inhaling, bend the right leg crossing it over the left and place the foot on the ground at the level of the left knee. Exhale.
Breathing in, rotate your torso to the right placing your right hand on the ground behind your pelvis and placing your left elbow on the outside of your right knee. Always keep your back straight, but relax your shoulders.
Slightly push your hand to the ground to exert slight pressure to maintain alignment, while the left elbow pushes the right knee inwards and exhales. Breathing in lengthens the column and with the exhalation, it intensifies the twist.
Hold the position for 5/6 breaths and repeat on the other side.
Precautions: to be avoided after the third month of pregnancy, ask an expert for advice in case of hernia or sciatica problems.
5 – Cobra (Bhujangasana)
Beginner Yoga Positions: Cobra
Lie on the mat on your stomach and place your palms on the ground, not beyond the line of the shoulders.
Bend your forearms and bring your elbows up. Keep your forehead on the ground, legs straight and relaxed, slightly apart. Inhale and lift your forehead, chin, shoulders, and chest off the ground.
Maintain the arch for 5 or 6 breaths. As you inhale, extend your back fully, always within the limits of your ability, bringing your arms fully extended.
Look forward or up: if you are flexible enough, you can arch your head backward, involving the cervical vertebrae.
To protect your back muscles, contract your glutes. Hold the position for 5 or 6 breathing cycles, initially, then gradually increase the times. Inhale deeply and, exhaling, slowly loosen the arch, bringing the forehead back to the mat.
Precautions: To be avoided during pregnancy and if you have lower back or shoulder and elbow problems.
6 – Arch (Dhanurasana)
bow yoga positions
Prone position with the forehead resting on the mat. Open your legs about 20 centimeters. bend your knees towards your buttocks and grab your ankles with your hands.
As you inhale, raise your forehead, shoulders, and chest. Arch your back and lift your knees as well. Hold for 2-3 full breaths. Breathing out deeply, release the position.
Precautions: Do not perform this pose after meals. Furthermore, it is not recommended for pregnant women, those with back problems and in the presence of an abdominal hernia.
6 yoga positions: intermediate level
Intermediate goal: to achieve a degree of familiarity with postures and to develop endurance and strength.
1 – Warrior (Virabhadrasana)
Intermediate warrior yoga positions
Start standing with arms extended along the body, legs apart, and feet parallel. Rotate the toe of the right foot outwards.
Bend your right knee slightly by opening and straightening your arms. Keep your hands aligned at shoulder height.
Turn your head to the right and keep your gaze straight forward. Hold the position for a few seconds while breathing deeply. Then, exhaling, release the position.
Precautions: Better to avoid this position or do it with a teacher if you suffer from:
- high pressure
- heart problems
- shoulder joint problems.
2 – Triangle (Trikonasana)
intermediate yoga positions: triangle
Open your legs and bring the toe of the right foot outwards. Extend your arms outstretched while keeping your hands at shoulder height. Breathe in.
As you exhale, bend your torso to the right until you bring your right hand to your ankle. Keep both arms extended. Turn your head to the left looking up towards the left hand with the palm facing inwards.
- Try to keep your shoulders, arms and hips aligned and not flex your legs.
- Hold the position for 2 or 3 breath cycles, maintaining rhythmic and regular breathing.
- Return to the starting position. Repeat the push-up on the left side.
- Precautions: Avoid if you have balance problems or back or knee problems.
3 – Downward facing dog (Adho Mukha Svanasana)
intermediate level yoga positions: upside-down dog
Breathing in, get on all fours with the knees at the width of the pelvis, the head in the extension of the vertebral column, the gaze to the ground so as not to contract the cervicals. Exhale.
Hold the position and inhale deeply, exhaling bring the buttocks towards the heels keeping the hands on the ground, and extending the arms. Exhale.
Breathing in, push on the palms of your hands and bring your pelvis upwards, keeping your legs bent and resting on your toes.
Hold the position for 5 or 6 breathing cycles. Breathing in, straighten your legs, put your heels on the ground and push your pelvis up, stretching your back.
Distribute your body weight evenly on the palms of your hands and soles of your feet. Maintain the position and take deep breaths, working in this way on the stretching of the back, arms, and back of the legs.
If you are unable to touch the ground with your heels, you can bend your knees and help yourself by using the supports on which to rest your hands. Hold the individual positions for a few minutes.
Precautions: this position is not recommended for pregnant women, those suffering from high blood pressure, and those with shoulder and back pain.
4 – Semi upside down (Viparita Karani)
intermediate yoga positions: half upside down
Inhaling, lie on your back with your legs together and your arms along your body. As you exhale, bring your legs towards the ceiling while supporting your back with your hands. Keep your legs straight and relaxed: your ankles must be at eye level.
He rests his back on his hands. Hold the position with slow, deep breaths. The position should be maintained for 3 to 6 complete cycles of breaths, gradually increasing the duration up to 5 minutes.
To loosen the position, bring your feet over your head, legs outstretched, arms on the mat, and slowly rest your back, vertebra by vertebra, and finally your legs.
Precautions: this position is not recommended for those suffering from hypertension, aneurysm, and cases of arteriosclerosis.
5 – Fish Pose (Matsyasana)
yoga positions of the fish
Lie on your back, with your legs together and your arms along your body. Bring your arms behind your back. Keep them stretched out, with your hands under your thighs, close together. Inhale and pivot on your forearms look forward.
Lift your back, keeping your legs and buttocks on the ground, then arch it and leave your head between your shoulders back, so that the top touches the mat.
Precautions: If you suffer from vertigo, shoulder, or neck problems, it is recommended to avoid this yoga position.
6 – Half-bridge (Setu Bandhasana)
intermediate yoga positions: half-bridge
Starting position: lying on your back, with your feet on the ground open to pelvis width, your arms along your body, and your palms resting on the ground.
As you inhale, lift your pelvis by contracting your buttocks and holding the position. Your knees must be in line with your hips and you must try to lift your chest as high as you can.
Don’t arch your back. The body must be straight like aboard. Hold the position for 5 or 6 breathing cycles, initially, then gradually increase the times.
Precautions: it is not recommended for those who are pregnant (from the second trimester onwards) and for those suffering from chronic or cervical low back pain.
6 yoga positions advanced level
Reaching an advanced level in yoga does not mean being able or not perform asanas but being aware of your body and listening to it. One must also develop a meditative state in which the mind focuses only on the posture and accept not being able to perform a full posture because it is not the time.
Advanced level goal: to reach the advanced level in yoga, you don’t necessarily need to do complicated positions! Instead, it is important to try to be stable and live in the present moment, not to judge yourself and feel the fluid breathing.
1 – Eagle (Garudasana)
yoga positions eagle
Departure in Tadasana, that is the position of the mountain, standing with legs slightly open and arms along the body. Inhale and, exhaling, bend your knees slightly and shift your body weight to the left.
Inhale and exhale, raise your right leg looking for balance. Cross the right leg behind the left at the calf. To maintain balance, focus on your breathing and fix a point in front of you.
The back must be straight. Inhaling and exhaling, fold your arms in front of your chest with your palms facing in front of you and interlace your hands until your palms are joined.
Keep your back straight, shoulders straight, and gaze straight ahead. Hold the position for 15 breaths or until you feel no difficulty in controlling the position. Return to the position of Tadasana and repeat on the other side.
2 – Pose of the dolphin (Ardha Pincha Mayurasana)
dolphin yoga positions
It resembles the position of the inverted V. Starting on all fours, place your elbows on the ground with your palms facing the mat. Inhale and exhale, raise your hips, legs straight, and place your toes on the ground to create a triangle. Maintain the dolphin pose for 5-10 breathing cycles.
Precautions: Avoid this position if you suffer from high blood pressure or have neck problems.
3 – Locust
yoga positions: advanced level
Lie on the mat on your stomach, with your palms on the ground at chest height. Bend your forearms and bring your elbows up. Keep your forehead on the ground and your legs straight and relaxed.
While inhaling, lift your forehead, chin, shoulders, and chest and, contracting your buttocks, take your legs off the ground at the same time with the toes straight.
Maintain arching for 5 complete breathing cycles. Exhaling, bring your arms stretched backward, parallel to the floor. Hold for 5-10 full breaths.
Practicing full locust pose offers amazing health benefits, some of which include:
- Stretches and strengthens the spine and back
- Strengthens the core
- Improves flexibility
- Improves digestion
- Tones abdominal organs
- Aids with sciatic conditions and slipped discs
- Relieves fatigue
Precautions: this position is not recommended for pregnant women and for those who have heart problems or suffer from abdominal or inguinal hernia.
4 – Plow (Halasana)
full-body stretch that positions your body upside down
Lie on the mat with your legs together and your arms along your body. As you exhale, get into a semi-inverted position by bringing your legs towards the ceiling and supporting your back with your hands. Inhale and exhale, bring your legs straight towards the mat with your torso perpendicular to 90 degrees.
Place your toes on the ground. Inhale and, exhaling, bring your arms forward with the palms of your hands on the ground. Hold the position for as long as you can looking for relaxation.
Return to the starting position slowly, applying force to your hands.
Precautions: it is not recommended for those with back problems and especially for those suffering from neck pain.
5 – Twist lunges (Parivrtta Anjaneyasana)
advanced yoga positions: lunges with a twist
Start in the downward-facing dog (anchor) position. Inhale and, exhaling, bring your right leg between your hands, flexing your right knee to 90 degrees. The knee is above the ankle, the left leg is stretched behind.
Bring your torso forward and rotate outwards. Inhale and exhale, bring the elbow towards the outside of the knee. Join your hands in the prayer position.
Very important: straighten your back, keep your shoulder open, and your body well aligned.
Hold for 5-10 breaths. Slowly return to the starting position and perform on the other side.
Precautions: position not recommended for those with knee and back pain.
6 – The position of the head towards the knee (Janu Sirsasana)
advanced yoga positions: head to knee
Sit on the mat with your legs extended forward and your back straight. Keep your arms extended along your body with your palms facing down.
Bend the left leg bringing the foot to the level of the right knee or groin if you can. Inhale and extend your arms upward. Exhale and inhale again trying to stretch upwards.
On the exhale, lean forward. Start the movement from your lower back and hips, keeping your spine straight. Grab the shin of the right leg with both hands or, if you can, the ankle or even better the foot.
Finish the asana by bringing the head forward towards the leg. Maintain the posture for 5 to 10 full breaths.