12 Essential Yoga Poses For Beginners

12 Essential Yoga Poses For Beginners: In the first four or five yoga sessions I took, I spent most of my time frantically looking around. I have not tried to compare myself to them, I just want to know what happened. I am not familiar with the names of the British or Sanskrit poses. To be honest, even if I know what I should do, I do not know if I’m doing the right thing.
It is useful to get some clues from the most advanced yogis around me, but I really hope that before taking my first class, I have practiced some yoga postures for beginners. If you are new to yoga and have had a similar experience, or still doubt if you enter the studio and learn about your mat, some of the poses that appear in the classroom are a good way to increase your confidence. Test it.

Yoga is now a very popular part of my exercise routine, so I am very happy to feel uncomfortable at first. To help you do the same, I shared with CorePower certified yoga instructor and Yoga director, Heather Peterson, what she thought was the best yoga pose for beginners. The next action “is a blueprint gesture that allows you to develop your practice and move on to more advanced poses and sequences,” Peterson said. (Quick Description: We specialize in vinyasa yoga or “vinyasa flow” yoga posture, which is very popular in the US)

Peterson said that if you’re not familiar with yoga, it’s also important to let go. “Usually, we make comparisons or ideas that should already be good to lead to unrealistic expectations, I’m willing to let this mind stop and pause, and I realize that everyone starts somewhere.” It gives beginners another advice: if there is any damage, stop doing this. “Some poses can cause discomfort, some feel very good, but you always want to avoid the pain,” he said. In this regard, it is also a good idea to talk to your doctor before starting a new form of exercise to make sure it is safe for you.
Of course, remember that the exercises have progressed. Peterson said: “The more you practice yoga, the stronger your body awareness will be.” “As a beginner, the most important thing is to start, and then be consistent with your practice.”

Ready to start? There are 12 yoga poses useful for beginners. The action is Daven Stewart, yoga and doula instructor of sexual and reproductive health in Harlem.

1 .Dog down / Adho Mukha Svanasana
Begin with the hands and knees, hands below the shoulders and knees below the hips.
Stretch your hands and press the mat with your index and thumb fingers.
Lift the coccyx, press the hips up and back and pull the hips towards the ceiling. Stretch your legs as much as possible and gently press your heels against the floor.
Your head should be between your arms, facing your knees, and your back should be flat.
Hold 5-10 breaths.
Peterson said that your focus should be to keep the spine long, if that means you need to bend your knees, that’s fine. To help maintain pressure on the wrist, “stretch your fingers, hold the mat with the tips of your fingers and place more weight on the mat, inserting the first finger and thumb into the palm of your hand.”

2.Mountain / Tadasana
Stand a little apart from the toes and heels.
Apply the toes and place the feet evenly. Join your core and squeeze your hips so that your coccyx points to the ground. Relax your shoulders and roll up.
Inhale and extend your arm while pressing your foot. You can also put your hands in the prayer position on your chest, or put them to the sides: these are common variants, and your tutor can specifically suggest one or give you an option.
Take a long, slow and deep breath in your nose for example this pool pump.
Keep breathing 3-5 times.
Peterson said: “Keep your arms parallel to your ears.” “If you need it, you can expand your arms.”

3. Crescent Lunge / Utthita Ashwa Sanchalanasana
Take a big step forward with your left foot, starting in a staggered position with your feet almost separated.
Bend the front knees, keep the back legs straight and lift the heels off the ground. Try to bend the front legs so that the thighs are parallel to the ground. Point your hips in front.
Extend the arms to the ceiling on both sides of the head and stretch them while pressing the mat and feel the hips stretch.
Hold 5 breaths and repeat on the other side.
To enter Low Lunge / Anjaneyasana, simply place the knee of the back on the floor, keep the legs straight and place the carpet on the mat.
4 .Guerrero II / Virabhadrasana II
Take a big step forward with your left foot, starting in a staggered position with your feet almost separated.
Stretch the arms so they are parallel to the floor.
Bend the left knee so that it is about 90 degrees or close to it and your thighs are parallel to the ground while keeping the right right leg.
Aim your left foot forward and turn your right foot to the right to make it perpendicular to the left foot. Your left heel should be aligned with the arch of your right foot.
At the same time, turn the torso to the right, with the left hip facing the front of the room and the right hip towards the back. Your left arm and head should point to the front and the right arm to the back.
Keep breathing 1-5 times.
Peterson pointed out that you must make sure that your left knee has not moved on your ankle. If this is the case, please reduce the depth of the lungs slightly.
Straighten your front legs. Then, stretch forward with your left hand. Tilt the torso forward and turn it to the right to open it.
Turn your arms to the 6 o’clock and 12 o’clock positions. If possible, place your left hand on the cheekbones or the floor and extend the upper arm toward the ceiling.
Hold 5-10 breaths and switch sides.
Peterson said: “It is more important to keep the spine longer than the legs or the floor.” “Use a square on the bottom to increase the stability of this position.”

6. Starting at the extremities,
the knees are placed below the hips and the hands are placed flat on the floor under the shoulders.
Lift your knees off the floor and place your legs behind you. Now you should have a long line on your fingers and your hands.
Keep the palms of the hands resting on the floor, the hands that separate the shoulders, the shoulders piled directly on the wrist and the nuclei joined. Look down on the top of the pad and keep the neck and spine in a neutral position.
Hold this position 3-5 breaths.

7.Low Plank / Chaturanga Dandasana
Starting with Plank Pose, the palms are placed flat on the floor, the hands are separated from the shoulders, the shoulders are piled directly on the wrists, the legs are stretched and the core is hooked.
Slowly lower your elbows towards the lower slats and keep them close to the sides of the body until they form a 90 degree angle.
Keep breathing for 1 time.
Usually, this posture is followed by the dog that looks up, which is the next pose on this list.
Peterson said that his shoulder should not be lower than the height of the elbow. If it helps you maintain the proper form, then moving on your knees is shameless.

If your tutor asks you to do “Chaturanga push-ups”, you will go back from Plan Plank to Plank Pose and repeat this action several times (basically doing triceps push-ups).

8.Ascending dog / Urdhva Mukha Svanasana
From Low Plank / Chaturanga, place your hips down on the floor and turn your toes so that the top of your foot touches the floor.
Squeeze your core, straighten your arms and push your chest. Pull the shoulders, squeeze the shoulder blades, tilt the head towards the ceiling and open the chest.
Peterson said: “You can lower the knees to reduce the tension in the waist, or jump the dog and then hold the board high.”

9.Tree / Vrksasana
Start the mountain with your toes and heels slightly apart.
Bring your right foot inside the thigh of your left leg. Squeeze your feet and the inside of your thighs. The knee of the right leg should be turned outward and the right thigh is facing the floor at a 45 degree angle.
Once you have found the balance, raise your hands to the prayer position on your chest (as shown) or, if you feel better, raise your head.
Let your eyes concentrate on the fixed points in front of you to help maintain balance.
Hold 5-10 breaths and switch sides.
Peterson said that if you have difficulty keeping your balance, you can try placing the right foot on the left side of the cheekbones instead of the thighs.

10.Dancer pose / Natarajasana
Stand with your feet together.
Bend the left knee and lift the left foot towards the hips. Grab the left inner arch with your left hand and slowly lift your foot towards the ceiling. Also, extend your right arm forward and up toward the ceiling.
When you begin to open the chest and lift the raised leg, use the entire right foot to actively push down on the floor. Keep your chest up.
Hold 5-10 breaths on one side and switch sides.
Peterson points out that