Yoga, a longtime practice in Eastern culture, is growing in popularity in Western culture as well. This method of stretching and exercise can be as easy or as difficult as you want to make it. If you can’t attend classes where an instructor would teach you poses, you can teach yourself a few beginner poses to get started. Try out these four beginner poses for yourself to see how you like doing yoga.

  1. Mountain Pose

You may not realize it, but you’ve probably done a variation of this pose just getting out of bed in the morning. Begin by standing straight with your feet together and your weight distributed evenly on both feet. Relax your shoulders, and put your arms at your sides. While taking a deep breath, raise your hands over your head with your palms facing each other until your arms are straight up. Stretch the length of your body by reaching toward the sky with your fingertips.
mountain pose

  1. Downward Dog

This is a popular pose often associated with perceptions of yoga and yoga classes. Begin on your hands and knees with your hands situated directly below your shoulders and your knees beneath your hips. Walk your hands forward a few inches, and spread your fingers wide. While keeping your feet hip-width apart, slowly raise your hips toward the ceiling, making your body into an inverted V shape. Slide your shoulders down your back, away from your neck. Breathe deeply through your nose while holding this pose.

downward dog

  1. Tree Pose

This pose requires a bit more balancing than some of the other beginning yoga poses, but once you get your balance straight, this ends up being an easy pose as well. Begin with your arms at your sides. While putting your weight on your left leg, raise the sole of your right foot, and rest it against the inside of your left thigh (or as high as you’re comfortable), all the while keeping your hips facing forward. After you are balanced on your feet, bring your hands together in front of you with your palms together. Hold this pose then repeat the while balancing on your right leg.

tree pose

  1. Cobra

Begin by lying face down on the floor with your hands aligned directly under your shoulders. Extend your legs straight behind you with the tops of your feet flat on the floor. While tightening your pelvic floor, tuck your hips downward, and squeeze your glutes. Use your arm strength to push yourself up to raise your chest.

cobra pose

If you’re ready to get into yoga, start out with these four beginner poses, and see if you enjoy this type of stretching and workout.


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