The Best Yoga Poses to Do Every Day for Beginners
Contents
Yoga is an excellent way to bring balance to the body, mind, and soul at the same time. One of the main benefits of yoga is that people of many ages and abilities can adapt it to their needs. As you start exploring yoga, it helps to learn a few key poses you can practice every day.
Research suggests yoga may help with stress, sleep, balance, and some kinds of pain, such as neck pain and knee osteoarthritis, according to the NIH's National Center for Complementary and Integrative Health.
How to Practice the Top 3 Daily Yoga Poses for Beginners
Downward-Facing Dog Pose (Adho Mukha Svanasana)
Downward-Facing Dog Pose is one of the most popular and foundational yoga poses. This pose is a gentle inversion that also stretches the calves and strengthens the shoulders.
Steps:
- Begin in a tabletop position with your hands underneath your shoulders, and your toes tucked behind you.
- Slowly lift your hips upward and straighten your legs as you press your heels down towards the ground.
- Bring your body into a comfortable upside-down V-shape: keep your arms straight, press your chest gently towards your thighs, gaze towards the middle of your mat, lift your hips towards the ceiling, and let your heels reach towards the ground. It is fine to keep your knees bent.
- To exit the pose, drop your knees back down onto the ground in a tabletop position.
Because your head is below your heart, check with your clinician first if you have glaucoma or severe high blood pressure.
Warrior 2 Pose (Virabhadrasana II)
Warrior 2 Pose is a strengthening and grounding yoga pose that works the thighs, arms, core, and feet. Many people also find it builds focus and confidence.
Steps:
- Begin by getting into a wide-legged position with your feet approximately 3-feet apart.
- Turn your back right foot in so it is roughly parallel to the back of your mat, and turn your left foot so your left toes point towards the front of your mat. Your left heel should line up with the middle of the arch of your right foot.
- Bend your left knee into a lunge, keeping the knee over your ankle and your hips and chest open towards the side.
- Raise your arms in line with your shoulders and gaze towards your left fingertips.
- To exit the pose, slowly straighten your left leg and turn your left foot back in. Then repeat the pose on the opposite side.
Butterfly Pose (Baddha Konasana)
Butterfly Pose is a deep hip opener that can also be more restorative when done in a reclined position. This pose stretches the inner thighs and groin.
Steps:
- Begin in a seated position on your mat, and then place the bottoms of your feet against each other with your knees pointing out to the sides.
- Shift your feet as close as is comfortable towards your pelvis to deepen the stretch as you relax your knees down towards the ground. Do not force your knees down.
- To exit the pose, release your legs back straight out in front of you.
Practice Safely
Yoga is generally safe for healthy people when practiced properly with a qualified instructor. Sprains and strains are the most common injuries.
Older adults, pregnant people, and anyone with knee or hip injuries, back problems, severe high blood pressure, balance problems or glaucoma should talk with their clinician and instructor about modifications. Never push into pain.
Start Your Yoga Practice Today!
Yoga is a wonderful way to improve your health, both physically and mentally. The CDC also recommends 150 minutes of moderate aerobic activity a week, so pair yoga with walking or other cardio.
Before practicing yoga, it is also essential to have comfortable clothing, such as women’s activewear leggings, to prevent your clothes from getting in the way during your practice.
Once you have comfortable clothes and a supportive yoga mat, you have everything you need to enjoy the many benefits of yoga in your life. So, what are you waiting for? Get started on your daily yoga practice today with these key poses!
HP Thoughts: If you want to level up your physical exertion, then you might want to try this routine: Assisted Pullups.
Sources
- Yoga: Effectiveness and Safety, NIH National Center for Complementary and Integrative Health
- Adult Activity: An Overview, CDC
