Beginner Yoga Poses.

 

1.    Mountain Pose (Tadasana) Stand tall with your feet together or hip-distance apart and arms at your sides. Inhale deeply, raise your arms overhead, and bring your palms together. Exhale and release your arms back down.

2.    Tree Pose (Vrikshasana) Stand firmly on one foot and lift the other foot to rest on your ankle or your thigh (avoid placing it on your knee). Bring your hands to your heart and hold the pose with steady, deep breaths.

3.    Downward-Facing Dog Pose (Adho Mukha Svanasana) Start on your hands and knees, with your hands shoulder-width apart. Tuck your toes, lift your hips, and press back into an inverted "V" shape. Straighten your arms and legs as much as possible and aim to keep your heels on the ground.

4.    Child’s Pose (Balasana) Start on your hands and knees, then lower your hips back onto your heels. Stretch your arms out in front of you and rest your forehead on the mat. Take deep breaths and feel the stretch in your lower back and hips.

5.    Cobra Pose (Bhujangasana) Lie on your stomach with your hands beside your shoulders. Inhale, press into your hands, and lift your chest off the ground. Keep your elbows close to your sides and gaze forward. Exhale and lower back down.

6.    Warrior II Pose (Virabhadrasana II) Stand with your feet hip-distance apart and step your right foot back. Bend your left knee while keeping your right leg straight. Stretch your arms out to either side and gaze over your left hand. Repeat on the other side.

7.    Seated Forward Bend Pose (Paschimottanasana) Sit with your legs straight out in front of you. Inhale and reach your arms overhead. Exhale and forward fold, reaching for your ankles, shins, or feet. Keep your spine long and your head relaxed.

8.    Garland Pose (Malasana) Squat down with your feet flat on the ground and your heels close to your body. Place your hands together at your heart and press your elbows against your inner thighs. Slowly straighten your legs to stand up.

9.    Triangle Pose (Trikonasana) Step your feet wide apart and turn your right foot out. Reach your right hand towards your right foot and stretch your left arm up towards the sky. Gaze up at your left hand. Repeat on the opposite side.

10.Corpse Pose (Savasana) Lie flat on your back with your arms at your sides, palms facing up. Relax your entire body and focus on deep, even breaths. Stay in the pose for several minutes to help calm the mind and promote relaxation.