Five Yoga Poses for Beginners
March 21st, 2025
Introduction
Embarking on a yoga journey can initially seem overwhelming, but worry not, we’ve got you!
Yoga Mara is committed to making yoga both accessible and enjoyable for everyone. This comprehensive guide introduces you to yoga stretches ideal for those just starting out.
The Importance of Yoga
Yoga transcends the intricate poses often showcased on social media. Yoga is a holistic practice, it is the union of mind body and soul fusing physical postures (Asana), breathing exercises (Pranayama), and meditation (Dhyāna). The gentle yoga poses and stretching promote is a cornerstone that enhances flexibility, mitigates muscle tension, and induces relaxation. As you progress, these foundational poses prepare you for the more intricate yoga poses.
Top 5 Yoga Postures for Beginners
1. Child’s Pose (Balasana)
Child’s Pose is a go-to restorative pose in numerous yoga routines. It elongates the hips, thighs, and ankles while diffusing stress and tension.
How to do it:
- Start on your hands and knees (tabletop position) – shoulders above wrists, hips aligned above knees, knees hip width distance.
- Bring both of your big toes together and move your knees out toward either edge of the yoga mat (as far as your hips will allow)
- Sit back on to your heels
- Extend your arms and hands forward towards the top of the mat
- Rest your forehead on the ground, breathe deep, surrender to the mat and let go of all stress
📺 Watch Child’s Pose Tutorial
Pro Tip:
Incorporate deep belly breaths into this pose to heighten its calming effects.
2. Downward Dog (Adho Mukha Svanasana)
This emblematic yoga pose elongates the entire back portion of your body, from your heels right up to your head.
How to do it:
- Commence on your hands and knees
- Tuck your toes under and start to lift the knees off the mat as you send your chest back to thighs
- Elevate your hips skyward creating an upside down V shape
- Straighten your arms and legs
- Gently push your heels toward the mat
📺 Watch Downward Dog Tutorial
Pro Tip:
If your hamstrings are stiff, a slight knee bend is perfectly fine and also try to peddle to feet out (bending and straightening each leg)
3. Triangle Pose (Trikonasana)
Triangle Pose excels at stretching the sides of your waist, aerating the lungs, and fine-tuning balance.
How to do it:
- Stand facing the long side of your mat with your feet about a leg distance apart.
- Turn your right foot out so your toes are pointing to the short edge of the mat and turn your left toes in, about 45 degrees. You are looking for stability through both legs.
- Lengthen through both sides of the waist, draw your lower belly in and up and lift your arms parallel to the floor.
- Inhale as you reach to the right extending your body over your right leg, shifting your hips towards the back of the mat. Exhale as you bring your right arm down, placing your hand either on the leg, the floor or a block. Rotate your ribs towards the ceiling.
- Point the left arm straight up to the ceiling, hand in line with your shoulder, palm facing forwards
- Lengthen through the sides of the neck, keeping your neck in line with your spine. Look straight ahead, or tuck the chin slightly and turn to look up towards your left hand.
📺 Watch Triangle Pose Tutorial
Pro Tip:
Maintaining an upward gaze further challenges your balance.
4. Seated Forward Bend (Paschimottanasana)
This straightforward yet potent pose stretches the spine, shoulders, and hamstrings.
How to do it:
- Begin seated with your legs outstretched and your spine long.
- Flex your feet to engage your legs.
- Inhale and lift your arms overhead.
- On an exhalation, begin your forward fold. Remember to tip your pelvis forward to initiate your movement.
- Lengthen your spine on your inhales and deepen your fold on your exhales.
- Hold onto your toes, feet, ankles, or legs. Use that traction to pull yourself a little deeper.
- Once you’ve come down as far as possible, hold the position with a straight spine for a few breaths.
- Sit back up on an inhalation
📺 Watch Seated Forward Bend Tutorial
Pro Tip:
Can’t touch your feet? A yoga strap or towel can offer some much-needed assistance or feel free to keep the knees bent and bring your chest towards thighs.
5. Cat-Cow Stretch (Marjaiasana-Bitilasana)
This dual pose is ideal for activating the spine and stretching the back, chest, and abdomen.
How to do it:
- Begin on your hands and knees (tabletop – see above)
- Arch your back, send your belly to the mat and tailbone to the ceiling as you lift your gaze upwards for Cow Pose
- Round your spine, separate your shoulder blades, tuck your chin and draw your gaze back towards your thighs for the Cat Pose
📺 Watch Cat-Cow Stretch Tutorial
Pro Tip:
Ensure a smooth transition between the poses, coordinating your motions with your breathing.
Conclusion
Initiating your yoga journey needn’t be a daunting experience. These beginner-centric poses are an excellent start. Consistency is your ally in making progress. So roll out that yoga mat and let your yoga journey commence!
Want to start your yoga journey online with us? Why not sign up for our 7 Day Intro to Yoga for only €7.99.
See you on the mat,
Hannah & Rachel x