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5 Yoga Poses for Beginners

The photos of yogis holding some challenging poses on Instagram may create an impression as if yoga is only for physically strong and very flexible people. But we know yoga is for everybody. Today we’ll talk about the poses that beginner yogis can benefit from starting with their first yoga class.

How to: Stand up straight, bend your right leg and put your right foot on the inner side of your left hip, above or below the knee (not on the knee). Place your hands in front of your chest in prayer position. Fix your gaze on a motionless object — it will be easier to keep balance. Hold for 5 deep breaths on each leg.

Benefits: This pose benefits both your mind by improving concentration and your body by strengthening legs and spine, and, obviously, by improving balance. Avoid Tree pose when you are suffering from insomnia, headache or low blood pressure.

Cat/Cow Pose


How to: Stand on all fours, align the hips over knees and the shoulders over wrists. Inhale and on the exhale round the back and drop the head (Cat Pose). Inhale and lift your head, pelvis, and chest toward the floor (Cow Pose). Do the sequence for about 10 breaths.

Benefits: This sequence gently stretches the spine and can help with a mild backache at the end of the day.

Bridge Pose

How To: Lie on your back, arms parallel to the body, hands facing downwards. Bend your legs and put your feet a hip length apart, heels close to the sitting bones, knees in line with your heels. On the exhale, slowly lift your hips and pelvis up until about parallel to the mat while pressing your upper arms and feet into the floor. You can either leave your hands on the floor or clasp them under your back. Start with staying in the pose for 5—8 breaths. When exiting the pose, exhale and slowly lower your back one vertebra at a time.

Benefits: Perfect pose for those spending large parts of their days sitting at desks: it relaxes and stretches your spine, washes the tension off your legs and strengthens them. And it calms you down. Skip the pose if you have problems with your neck.

Reclining Twist

How to: Lie on your back with your legs straight. Bend your right knee and put your right foot on your left knee. Put your left palm on your right knee. Helping with your hand, rotate your pelvis and backbone to the left putting your right knee over the left leg. Try to put your right knee on the floor, it’s OK if it doesn’t reach it now. Keep your right shoulders on the floor. Tilt your head to the right. Hold for about 5 breaths on each side.

Benefits: This pose lengthens and realigns the spine and massages the abdominal organs.

Child Pose

How to: Sit on your heels, lower your head and put your arms along your body. Stay for 1 minute or more.

Benefits: This is a restorative that stretches the shoulders, chest, and back and feels exceptionally good after a vigorous workout.


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