Yoga postures for beginners

Downward facing dog posture

There downward facing dog posture is surely one of the most famous yoga postures. It is beneficial for alleviate back pain. During a yoga session, the name “downward facing dog” is an exercise in “asanas” (this is what the different postures are called in yoga).

Face towards the earth, feet and hands flat on the ground, raise your buttocks to the sky to form a triangle with your body.

This is the posture in which it is entirely possible to rest and with which you can start the next pose. In the Sun Salutation (the sequence of poses that constitutes a classic yoga warm-up), the downward facing dog pose is always performed.

The weight of the body rests mainly on the hands, arms and shoulders. If downward facing dog is done incorrectly, it could cause injury in the long term. This is why it is important to learn how to do it correctly. Get help during practice! Done well, it is one of the yoga postures that soothe the back and soften the legs.

Warrior pose

There are three ways to perform warrior pose. This posture is perfect for yoga for beginners  and is one of the yoga poses on chair.

Warrior 1

One leg is stretched back, the foot is straight and flat. The hips are forward. The front knee is aligned with the foot and forms a right angle. Stretch your arms toward the sky and keep your shoulders away from your ears. Calm down !

Move your ribcage forward. Focus your gaze on your thumbs. Breathe deeply for three minutes.

Warrior 2

For this variation of the pose, one leg is extended back and the flat foot is turned outward at 90 degrees. Hips face outward (not forward like Warrior 1). The front knee is aligned with the foot and forms a right angle. The upper body is straight and turned to the side. The shoulders are tense and the arms are drawn to each side forming a line. The gaze is in the same direction as the front hand. A determined warrior !

Warrior 3

This is the challenging variant, because it requires a lot of balance. If you are starting out, it is best to have support so you can get corrected.

The supporting leg is straight and well stretched. Lean your torso forward to form a right angle with your body, then lift one leg to extend it backwards. Your raised leg and your torso form a single, beautiful line. The forearms are close to the body with the palms together and the shoulders are away from the ears.

The Yoga-Mudra posture

In a seated position, straighten one leg and place the flat of the foot of your second leg on the outstretched thigh. Take a deep breath and lean on your outstretched leg. With your hands, reach far in front of you. With each exhale, try to go as far as possible. Hold the position for 30 seconds, inhaling and exhaling deeply. This posture stimulates the abdomen, the intestines and strengthens the lower back.

Child's posture

Child's posture is so called because it is the ideal posture to calm children, in fact it calms the nervous system and slows the heart rate. This is the posture of rest: opt for this at any time to take a break from your practice.

To perform child's pose, kneel with your buttocks on your heels. Gently place your forehead on the ground in front of you and bring your arms alongside your body or forward. Close your eyes and breathe deeply for 3 to 5 minutes. The benefits of child's posture are numerous, it stretch your back, there neck and the shoulders, releases abdominal tension et dorsal et fights fatigue and stress.

To know the benefits of yoga on stress, check out our article!

Cat pose

This yoga posture is ideal if you suffer from back pain. Cat pose massages the spine, works the abdominals. As you inhale, release your stomach towards the ground and raise your head, which hollows your back. As you exhale, hold your navel to your spine and relax your head, which rounds your back. Perform these cat pose movements ten times while inhaling and exhaling deeply.

Seated twist posture

Sit on your yoga mat and bend one leg to bring your foot to your buttocks. Come and place the other foot in front of the bent knee. If it is your right leg that is bent in front, place your left hand on the knee.

Conversely, if it is your left leg that is bent in front, place your right hand on the knee. Place the other hand flat on the floor behind you. Align your shoulders with your legs, rotate your hips while looking behind you while keeping your back straight. Thanks to this posture, you massage your spine.

Upward facing dog posture

This yoga posture is a classic, because it is part of the rite of salutation to the sun. Start with your body and face lying on the ground and your arms folded under your ribcage.

Exhale deeply while stretching your chest toward the sky and stretch your head while keeping your legs still on the ground. Tilt your head upwards and hold the posture while breathing for a few minutes, then slowly bring your body back to the floor. This posture will stretch your back and stimulate your digestive organs.

Tree pose

It is a posture allowing work on concentration and balance all in strengthening the body. Place the sole of the foot flat, place the foot of the other leg on the thigh of the outstretched leg, keep the hips straight, open the lungs while breathing gently. Fix a point to keep your balance. Hold the posture for three minutes and repeat with the other leg.

Plank pose

Start by getting into a push-up position, place your forearms on the floor and so that your elbows are parallel to your shoulders. Keep your body straight, avoiding lifting your glutes. If you feel any discomfort, it is entirely possible to place your knees on the ground. Hold the position for 30 seconds and slowly return to all fours position at the end. The board has many benefits, it is one of the yoga postures that work the whole body.

Side angle posture

Start by getting into warrior position 2. Instead of putting your arms in a straight line, come and place your right hand next to your right foot. Then stretch your left hand toward the sky so that it forms a straight line with your left hand.

Standing pincer posture

In a standing position, bring your legs together and place your head as far as possible on them, grabbing your feet with your hands. For greater convenience, you can place your hands behind your knees. Hold the pose for 30 seconds. This pose is perfect for stretching the entire back and thighs. Keep your back straight to avoid discomfort.

Cobra pose

Start in plank position, bring your hands along your waist and lift your chest while keeping your elbows at your sides, hold the posture for a few minutes and gently release.

If you feel discomfort, bend your elbows. This posture strengthens the spine, stimulates the abdominal organs et stretch the shoulders, the abdomen, lungs et Chest. It also helps to reduce fatigue et the stress et relieves sciatica. This posture stretches your back and spine and stimulates the digestive organs.

THE yoga helps reduce fatigue, we'll tell you more on the subject!

Pigeon pose

This posture seems simple, but the hip muscles are often less flexible. With the pigeon posture, a conscious placement of all joints is particularly important.

Start in a kneeling position and stretch one leg back and bring the other leg toward your hips.

It is important to always place your legs correctly, to be stable, that the weight is equally distributed on both legs, that the hips are straight and pointing forward. If the hips are not straight, the lower back will not be straight as well. If you are not careful, this can have consequences on the spine.

The more the front leg is bent, the easier it is to stretch the hips. It is more important to be straight than to bring the shin of the front leg parallel to the edge of the mat.

Are your hips not touching the ground? No problem. Simply slide a blanket or block under your glutes, on the front leg side. From there, it is possible to gradually work on elevating the upper body, lengthening the lower back and opening the chest.

Mountain posture

Knowing how to stand up straight is essential for the well-being of the human body. In this posture, stand up straight and tall, place your arms at an equal distance from your hips (it is not necessary to keep them horizontal) move your ears away from the shoulders, stretch your spine and slightly tilt the glutes towards the floor to gently tilt the pelvis. Breathe deeply and hold the position for 3 to 5 minutes. This posture is also present in theyoga urban planning. 

Bridge posture

Lie on your back, bring your knees toward your thighs and raise your hips toward the sky, lifting your entire body up to your shoulders. Bridge posture stretches the front and back of the body, activates blood circulation et the digestion, helps release stress et open the lungs et thyroid.

The bow pose

Lie on your stomach on the mat, bring your knees towards your butt, lift your thighs off the floor, arch your back and grab your ankles. Hold the posture for 30 seconds. This posture stretches the back and front of the body all in improving spinal flexibility.

Boat posture

Sit on the floor, bend your knees and lean back. Raise your feet until your shins are parallel to the floor. Place your hands under your knees and pull your legs toward you until your body forms a V. This posture helps with digestion, has stimulate the kidneys, the intestines et tones the thighs et lower back.

The posture of releasing the winds

Lie on your back and bring your knees to your chest. Using your arms, hold your knees against your chest and raise your head, neck and chest. Hold this position for 30 seconds. She improves digestion et releases toxic gases from the system, She stretches the lower back et lengthens the spine.

Half straight leg flexion

Position yourself on your knees then extend one of your legs in front of you, heel on the ground, foot flexed. Lean on the outstretched leg to place your chin on the knee of the outstretched leg.

Breathe while stretching your chest forward and look at the ground to straighten your neck and avoid any discomfort.

Inhale and exhale deeply. Hold the position for three minutes before switching legs.

Lotus pose

Sitting on your hamstrings with your knees bent in a cross-legged position, bring your hands together, palms facing in. Then place your elbows on your knees, palms facing the sky. Keep your spine straight, close your eyes, clear your mind, focus on your breathing and take 15 to 20 long breaths. 

Participating in beginner-level yoga classes three times a week is a good way to improve your health and breathing.

Practicing yoga helps muscle strengthening and spiritual and bodily balance. The benefits are felt at the end of a course and after around ten courses for the long term. Through the practice of yoga, you will achieve a certain inner peace all in you gently muscling, but surely.

Yoga requires a yoga mat which is often provided if you are practicing yoga in a studio, bring exercise clothing that you feel comfortable in and will allow you to move easily and a bottle of water.

At the house of Studio POSES, our sessions last 50 minutes and are designed to be accessible to all levels. We provide all the equipment you need to fully enjoy the benefits of yoga. Our coaches are there to support and guide you. So don't hesitate any longer, go to POSES at 21 Rue des Filles du Calvaire in the third arrondissement!