Best Yoga Positions for Beginners

Fitness fans looking to optimise their physical, mental and spiritual well-being in lock down have been told to try seven of the best yoga positions for beginners.

The team from voucher savings websites NetVoucherCodes.co.uk have researched and revealed the best poses to practice if you’ve tried never yoga before, which will help strengthen and tone the entire body.

Yoga is a body and mind practice with a 5,000-year history in ancient Indian philosophy, but in recent years it has become popular as a form of physical exercise.

Based upon poses that promote improved control of the mind and body, it focuses on strength, flexibility and breathing to boost physical and mental well-being.

A spokesperson for NetVoucherCodes.co.uk said: “Increased flexibility, muscle strength, respiration, energy and vitality are just some of the benefits of practising yoga regularly – all of which could provide a well needed boost to Brits stuck indoors whilst protecting from the Corona-virus.

“It can also help with weight loss, maintaining a balanced metabolism, and improving cardio and circulatory health.

“You don’t have to be super flexible or fit to start practising it either – these poses are pretty straight forward and fairly risk-free if they’re done properly.”

1. Mountain

The Mountain Pose is the base for all standing positions. It shows how to ground in to your feet and feel the earth below you. It might seem like you’re simply standing straight, but there’s lots going on.

Stand with your feet together and press down through all ten toes as you spread them open. Engage your quadriceps to lift your kneecaps and lift up through the inner thighs. Draw your abdominals in and up as you lift your chest and press the tops of the shoulders down. Feel your shoulder blades coming towards each other and open your chest; but keep your palms facing inwards towards the body. Imagine a string drawing the crown of the head up to the ceiling and breathe deeply in to the torso. Hold for 5-8 breaths.

2. Downward facing dog

Downward Dog is used in most yoga practices and yoga classes and it stretches the entire body. This pose strengthens the arms and shoulders, tones the core and waist, and brings blood flow to the brain.

Come on to all fours with your wrists under your shoulders and knees under your hips. Tuck under your toes and lift your hips up off the floor as you draw them up at back towards your heels. Keep your knees slightly bent if your hamstrings are tight, otherwise try and straighten out your legs while keeping your hips back. Walk your hands forward to give yourself more length if you need to. Press firmly through your palms and rotate the inner elbows towards each other. Hollow out the abdominals and keep engaging your legs to keep the torso moving back towards the thighs. Hold for 5-8 breaths before dropping back to hands and knees to rest.

3. Plank

Plank teaches you how to balance on your hands while using your entire body to support you. It’s a great way to strengthen to abdominals and learn to use breathing to help stay in a challenging pose.

From all fours, tuck under your toes and lift your legs up off the mat. Slide your heels back enough until you feel you are one straight line of energy from your head to your feet. Engage the lower abdominals, draw the shoulders down and away from the ears, pull your ribs together and breathe deeply for 8-10 breaths.

4. Triangle

The triangle is a great standing position to stretch the sides of the waist, open up the lungs, strengthen legs and tone the entire body.

Start standing with your feet one leg’s-length apart. Open and stretch your arms to the sides at shoulder height. Turn your right foot out 90 degrees and your left toes in about 45 degrees. Engage your quadriceps and abdominals as you hinge to the side over your right leg. Place your right hand down on your ankle, shin or knee (or a block if you have one) and lift your left arm up to the ceiling. Turn your gaze up to the top hand and hold for 5-8 breaths. Lift up to stand and repeat on the opposite side.

5. Tree

Tree can help improve your standing balance and ability to gain focus and clarity. It also helps you learn to breathe while standing.

Start with your feet together and place your right foot on your inner left upper thigh. Press your hands in prayer and find a spot in front of you that you can hold in a steady gaze.

Hold and breathe for 8-10 breaths then switch sides. Make sure you don’t lean in to the standing leg and keep your abdominals engaged and shoulders relaxed.

6. Warrior

The warrior pose strengthens the legs, opens the hips and chest, and stretches the arms and legs. It can help improve circulation and respiration, and energizes the entire body.

Stand with legs 3 to 4 feet apart, turning right foot out 90 degrees and left foot in slightly. Bring your hands to your hips and relax your shoulders, then extend arms out to the sides, palms down.

Bend right knee 90 degrees, keeping knee over ankle; gaze out over right hand. Stay for 1 minute. Switch sides and repeat.

7. Child’s pose

This position stretches the hips, thighs, and ankles while reducing stress and fatigue. It centres, calms and soothes the brain, making it a therapeutic posture for relieving stress. When performed with the head and torso supported, it can also help relieve back and beck pain!

Start on all fours then bring your knees and feet together as you sit your butt back to your heels and stretch your arms forward. Lower your forehead to the floor (or block or cushion or blanket) and let your entire body release. Hold for as long as you wish.

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