My 5 Favorite Beginner Yoga Poses
These are 5 of my favorite beginner yoga poses! They show up often in my practice, and always help me to feel grounded and secure, as well as strong! If you are just starting out on your yoga journey, give these a try, and if you are a seasoned pro, remember to bring back the basics every once in a while! :)
- Mountain Pose: This pose may look incredibly simple. Probably because it it. BUT. It does involve more than what it seems. In this pose, you stand with your feet shoulder width apart. You engage every muscle in your legs, and lift your kneecaps up your leg. You press down into each area of your foot. You actively pull your shoulders down and away from your ears, engaging your entire arms down to your finger tips. With chin held high, and eyes closed, you focus on drawing every appendage away from your center line.
2. Tree Pose: This is a balance pose. You may try variations where your foot is not quite as high up on your leg, until you build the strength and balance to lift it higher. You can also lift your arms, when you feel grounded enough. For this one, you'll press into your base foot, and start to inch your other foot up off the floor as you focus on a point out in front of you (preferably a point that is stationary). I like to grab the ankle of my lifting foot, and place it up above my knee on my thigh, then settle into the pose. Never ever ever rest your lifting foot on your other knee. This places too much pressure on the joint, in a direction the joint does not bend, and can injure it.
3. Warrior 2: This pose is a full body workout. With one foot in the center of your mat, facing forward, take your other leg back into a wide lunge. Your back heel will be in line with your front foot. Your hips and chest will open to the side of your back foot, and your arms will raise to be parallel with the floor. You will gaze out over the arm that is over your front foot, with your shoulders down and away from your ears. To engage your legs, imagine each foot is on a ship, and you are trying to pull the ships together. Pull your belly button to your spine, and squeeze your shoulder blades together.
4. Pigeon: This is an amazing stretch for tight hip flexors. While sitting with your back leg extended, bend your front knee and roll onto your hip. If the stretch is too intense, bring your front foot farther into your body (closer to your crotch). It is almost like a "half-splits" pose. You can either push up and away with your arms, or lay down over your bent leg to enhance the stretch. If you're trying to get your splits, this is one of the best stretches to do.
5. Childs Pose: I love this pose. It is my go-to when my day has been rough, or I'm finished with my yoga flow or even in the middle of a flow when I just want to take a breather. While sitting on your knees, lean forward until you touch the ground with your forehead. You can take your arms up above your head and lay them on the mat as well. For a different stretch, spread your knees, and let your belly fall into the gap. Focus on your breathing and enjoy!
I hope you'll try out some of my favorite beginner yoga poses, and please send me pictures of you doing your favorites on Instagram! Use the hashtag #LifeasTiceYoga :) Happy Thursday, y'all!