Yoga for Beginners: 5 Basic Poses to Start Your Journey

Introduction

Yoga is an ancient practice that connects the mind, body, and spirit. You don't need to be flexible to start yoga; you do yoga to become flexible.

1. Mountain Pose (Tadasana)

The foundation of all standing poses.

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• Stand tall with feet together.
• Relax shoulders, arms at sides.
• Breathe deeply.

2. Downward-Facing Dog (Adho Mukha Svanasana)

Stretches the entire body.

• Start on hands and knees.
• Lift hips up and back to form an inverted V-shape.
• Keep spine straight.

3. Warrior I (Virabhadrasana I)

Builds strength and focus.

• Step one foot back.
• Bend the front knee.
• Raise arms overhead.

4. Tree Pose (Vrksasana)

Improves balance.

• Stand on one leg.
• Place the other foot on the inner thigh or calf (avoid the knee).
• Bring hands to prayer position.

5. Child's Pose (Balasana)

A resting pose.

• Kneel and sit on your heels.
• Fold forward, resting forehead on the mat.
• Extend arms forward.

Conclusion

Practice these poses daily for 10-15 minutes. Listen to your body and breathe.