When joining a yoga class for the first time, it is okay for you to feel the lesser when compared to the yogis who warm up with handstands before the main session. Before everything you saw kills the momentum, you need to know that everyone needs to start from somewhere. You don’t need to master anything before joining the gurus since you are there to learn.
So, day 1 of your exercise requires nothing much from you except some form-fitting clothing to make sure that you have a better view of your body. After that, you will get familiar with the following:
- Beginner yoga poses
- Yoga poses for kids
- Partner Yoga Poses
You might not see all or get to know more than what we are going to discuss, but this guide will help you get started and progress to more intense poses that you never thought to try.
It is time to grab a mat and follow up what you are going to read below.
Table of Contents
- 12 Beginner Yoga Poses as A Start
- 8 Yoga Poses for Kids That Will Freshen Them Up
- 7 Partner Yoga Poses to Extend the Yoga Practice
12 Beginner Yoga Poses as A Start
Being a newbie means that you need specific postures that are vital when commencing the yoga journey and they will help you get comfortable while in class or when having a private practice. There are more than 300 positions to try out in the physical yoga, but the following are basic yoga poses that will help you get forward in the right direction.
An excellent yoga program arises when you do each of the following poses below and have 5-10 breaths for every pose. It is crucial for you to note that you don’t have to do them as prescribed. Listen to your body. Do not overdo it and adjust depending on how you feel.
Here is the video about yoya poses as a start.
1. Mountain Pose
It might look easy but it is the basis of all yoga poses that you are going to encounter. Also known as Tadasana, the two-footed stance is the root of many positions that will demand your awareness and balance. This pose helps you to align and have the right shape when encountering additional movements.
- Stand up with arms at your side and feet together.
- Make sure your feet are grounded by pressing all four corners to the ground.
- Straighten your legs, followed by tucking your tailbone in as your thigh muscles stretch.
- Now inhale as you extend your torso and arms up, then stop.
- Exhale and get shoulder blades away from the head, towards your waist behind and as you take your hands back to the side.
2. Plank Pose
You will learn how to balance using your hands while using the whole body as support. During practice, you will strengthen the abdominals and master the art of breathing when engaging in more challenging poses.
- Using both hands and legs, lift your legs up from the mat after tucking under your toes.
- In that position, slowly move your heels back until your body feels like a straight line from head to toe.
- Involve the lower part of the abdomen, move your shoulders downwards and away from your ears.
- Move both sides of your ribs towards the center and have 8-10 breaths.
3. Child Pose
Also known as Balasana, it is an exercise that you can use to reset. You can have this easy pose to cool the nervous system and also a great move when taking a breather during class. One thing though, lower with extra care if you have knee problems.
- Switch to a kneeling position. Make sure your toes are tucked under for firmness.
- Lower your butt to seem as if sitting on your heels and stretch your body down and forward, with arms stretched too.
- Your stomach rests on the thighs, and the forehead should touch the mat.
4. Cat/Cow Pose
Also known as Marjaryasana to Bitilasana, it is a great way to stretch your back and even get ready for the downward-facing dog. It relieves the back pain if you address the desk jobs every other day. You can work your core out without having to feel the pinch on your wrists and shoulders – something you might encounter when posing for the down dog.
- Place your hands and knees on the floor
- Your spine should be in a neutral position and engage your abs.
- Inhale deeply, then exhale as you round the spine to move up towards the ceiling and the chin tucking towards the chest.
- During the next inhale, keep your back up and release the abs. move your head and tailbone up being careful not to pressure the neck by having a deep or quick move.
5. Downward facing dog
It is used in man yoga practices to stretch and strengthen your whole body.
- Using all fours, move up with your shoulders on top of wrists and hips on top of knees.
- Tucking under your toes, move your hips up and draw them so that they seem as if going back from the heels.
- Try to keep your legs straight and the hips back. You can slightly bend them if your hamstrings are feeling tight.
- When you need to, move your hands forward in a walking gesture.
- Press down firmly using your palms and rotate your inner elbows inwards.
- Core out the abdominals and keep the legs involved so that the torso moves back in the thighs direction.
- Stay in the position for 5-8 breaths before resting your hands and knees.
Here is a posture to help you tune your body by stretching your sides, opening the lungs, make your legs stronger.
- Stand with your feet apart the length of one leg.
- Open up your arms and to stretch as you move them to the sides at shoulder height.
- Move your right foot 90 degrees out and the left toes about 45 degrees inwards.
- Move as if hinging to the sides over the right leg and engage your abdominals and quadriceps.
- Move your right hand down on your knee, shin or ankle and move the left arm up towards the ceiling.
- Turn your head to look up at the top hand. Take 5-8 breaths holding in that position.
- Stand up by lifting up and repeat the procedure on the other side.
7. Warrior I
The Virabhadrasana I is the first part of the warrior series, and it builds your legs’ strength and opens up your chest and hips as you stretch the arms and legs. As you hold, your level of concentration and balance increases which is much need during the whole exercise.
- Start by posing the mountain.
- As you breathe out, move the left foot, about a meter backward. You should be in a forward thrust position (lunge) such that your right leg’s ankle is above the same leg’s knee.
- Move your arms up so that they are straight above your head and biceps beside your ears.
- Move your left heel to align perpendicularly with the right heel.
- Pull your shoulders backward and expand the chest, then move down slowly towards the floor with arms lifted up.
- Your hips should be aligned with the front as you breathe.
8. Warrior II
Virabhadrasana II is the next one in the warrior series, and it varies slightly from the Warrior I. The upper body is tilted to the side instead of forward-facing. Apart from reaping the benefits of part one, you also get a chance to open the hip flexor muscles.
- Start with mountain pose.
- Then breathe out and step with your left foot about four feet backward. Align the heels.
- Turn your foot so that it is perpendicular to the front one.
- Raise your arms to reach shoulder height, and they should be parallel to the floor, right arm in front and the left one behind.
- Bend the front knee to make it be directly above the ankle and move your hips lower so that the front thigh is parallel to the floor.
- Your face should look straight, and the eyes in line with the front-facing arm.
9. Warrior III
The last one in the series.
- Bring yourself into a lunge position. Place your right foot forward with the knee bent, and the left foot back and straight.
- Bend forward from the hips so that your torso is almost parallel to the floor. At the same time, move the left leg up to match the hip-height. You will be forming a straight line from your toes to the top of your head.
- Position your hands to be at heart center, move the belly button towards the spine and face a few inches in front.
- For each side, hold for 1o breaths.
10. Seated forward bend
This pose provides a seamless fold for you to start opening up the body and learn to breathe when feeling uncomfortable especially in the awkward poses.
It is vital for you to back off if there is any sharp pain during posing the seated forward bend. However, if you fold and be able to breathe, you are in a position to loosen and let it go slowly. You can also bend the knees a little if you can’t go straight.
- Sit and keep your legs together. Your feet should be firmly flexed and do not turn them in or out. Place your hands beside the hips.
- Lift the chest and start hinging forward using your waist.
- Involve your lower abdominals as the belly button moves towards the thighs top.
- Upon reaching the maximum, stop at that point and have 8-10 breaths. Your head, neck, and shoulders should be released.
11. Bridge Pose
Here is a starting point for the back bend in which you will stretch the front body and strengthen the back.
- Lie down facing up and move your feet apart, the length of your hip.
- Using your feet to press down, lift your butt up from the mat.
- Interlock your hands and use them to press down to the floor and you let your chest to open up.
- Engage the hamstrings by imagining dragging the heels towards shoulders direction.
- Stay in the position and take 8-10 breaths. Lower your hips and then do it again.
12. Corpse Pose
Laying around for the Shavasana (the corpse pose) may make no sense, but it gives you a chance to meditate when in the yoga practice. It will calm your mind, and make you feel relaxed.
- Lie down using your back and let feet go sideways.
- Place your arms separated but alongside your torso with arms facing upwards.
- Relax your entire body, from head to toe.
- This is the last thing you will probably do in a class for the next 5 minutes or so.
- If there is an instructor for those of us in class, he or she will direct you to awaken and get seated.
8 Yoga Poses for Kids That Will Freshen Them Up
Teaching your kids yoga practices is an excellent way to nurture them for a lifelong practice that benefits their bodies, minds, and souls.
Engaging children in easy yoga poses means that you need to make the event lively. Unlike adults who go to seek peace and relax their mind, children are driven by the fun in it. Before they graduate to the some strenuous poses, here are breathing and meditation exercises that will bring the yoga into your child.
1. Sunrise/Sunset Pose
If we did not mention this above, yoga is all about movement and breathing. That is why for example, we inhale when stretching and exhale as we relax. So, the first part of sunrise/sunset will warm up the kids for activities ahead.
- Stand up tall and firm and take 3-5 deep breaths.
- During the next inhale, move your arms up above the head.
- Press your feet firmly on the ground and stretch the waist and spine upwards.
2. Sunrise/Sunset Part 2
- When exhaling, hinge the upper half of your body at the waist down towards your legs.
- To avoid feeling the pinch at the back, bend your legs a little bit.
- When inhaling again, move your arms as if wide open and stand slowly, stretching the arms upwards.
- Do this for 7-10 times.
When inhaling, tell the kids to think about the sunrise. As they exhale, let them remember the sunset.
3. Puppy Pose
It is a child’s pose variant in which the tailbone is raised higher than the heels. It stretches the back and shoulders, and it also opens up an opportunity for self-contemplation. When looking down and not being distracted, it makes it easier for the kids to go inwards and settle.
4. Airplane Pose
This is the warrior III that has which we have discussed in the previous section. It is a challenging pose to the kids since they use their muscles in the body to remain steady.
Balance on one leg, the other one kicking behind and extending the arms wide makes them imagine that they are flying high.
5. Side Stretch, first part
- Stand up with legs wide apart.
- Breathe in deeply and stretch the arms towards the sides at shoulder length.
- Breathe out. Relax arms and shoulders but keep them raised at the same height.
- Turn your feet towards the right. Breathe in and hinge at the right knee as you exhale.
- Place the right hand on the floor next to the foot and reach the left arm beside your ear as if raising a hand.
6. Side stretch, second part
- Stretch from the left foot all the way to the fingertips of your left hand.
- Inhale and exhale slowly and try to stretch the body a little more with each breath taken.
- Breathe in as you resume the normal standing position.
- Try for the other side too.
Kids can imagine painting a color as they breathe in and out. They can imagine painting one side of the body as they stretch.
- Sit down on the mat and join your soles together. Place your hands on the ankles or feet and allow the knees go down towards the floor.
- Sit up with your spine straight.
- Imagine a flying butterfly with wings attached and stretching from the spine and antennae raised from the head.
- Stand up and widen your legs.
- Hinge forward at the waist. You can bend your knees a little.
- Let the arms hang as you swing the upper part of your body back and forth, like a gorilla.
- One can also hang forward over the legs without having to swing.
Ideas include walking back and forth, side to side with massive feet as a gorilla does. Inhale deeply and stand up. When leaning back, beat the chest with your fists and make the loud noise!
7 Partner Yoga Poses to Extend the Yoga Practice
When we want to move the next step in our asana (yoga) practice, it is normal to feel that you need someone by your side to help you do it. Being a duo will allow you to combine your abilities and engage in advanced yoga poses that you would not be able to do when alone.
Teaming up with a friend or loved one means extending the practice boundaries and help strengthen the bond between the two of you. There is also motivation and inspiration in the air. Furthermore, yoga is all about uniting.
1. Breathing Pose
It is a great way to connect with your loved one and open up the heart.
- Sit down with your legs crossed at the shin or ankle level and your backs resting against each other.
- Place the hands on knees or thighs and allow yourself to connect with your partner.
- As you breathe in and out, notice the feeling at the back side of the rib cage when against your partner.
- Start alternating your breaths so that as you inhale, he exhales. Do it for the next 3-5 minutes.
2. Temple Pose
It is an excellent way to open up the chest and shoulders.
- Face each other as you stand.
- With your feet in line with the hips, inhale and extend your arms above the head. Begin to slowly bend forward using the hips until your hands meet with the partner’s hands.
- Slowly fold forward, to bring the elbows, hands, and forearms against each other and rest there.
- Make sure the weights resting against each other are equal as you release the belly and chest downwards.
- Stay there for the next 5-7 breaths, then start ambling towards each other. The torso goes upright as you release the arms.
3. Partner twist pose
It assists you and your partner in detoxification. It is also a way to initiate some playful nature.
- Sit down, cross your legs at the shin or ankle level. Your back should rest against each other.
- Place your hands on thighs or knees. Allow yourself to connect with your partner.
- As you inhale, reach for arms overhead, and make sure to lengthen the spine as you stretch to reach.
- Breathe out and twist towards the right. Your right hand should move to the inside of your partner’s left knee and left one to the outer side of the right thigh or knee. You partner should copy the move too.
- Hold for 5-10 breaths, then exhale and perform the same for the opposite side.
4. Double down dog
Here is an inversion that lengthens the spine.
- Start in a tabletop position, and one of you should be in front of the other. Move your knees and feet about six inches back and tuck the toes under to gain firmness.
- During exhale, lift your butt upwards so that the body takes a V-shape. You will both be starting on the traditional downward facing dog pose.
- Slowly move your hands and feet until you reach the lower back of your partner. Find the back part of the hips until you are both stable in that position.
- Communication at this point is vital as you make the transitions.
- Hold for 5-7 breaths then have your partner lowering the knees level to resemble a table top. Then the child pose as you drop your feet to the floor. Then switch positions and let your partner do the same.
5. Twin Trees Pose
During balance, it will encourage both of you to focus and gently open up your hip bones.
- Start by standing and facing the same direction, next to each other.
- Move a few feet apart, make your palms to contact each other with arms bent to a T-shape. The palms and elbows should be in contact.
- Start shifting weight to your right foot. Your partner should do the same for the left foot.
- Move the opposite leg by bending the knee and placing the foot on the ankle or inner thigh part of the standing leg.
- Have 5-7 breaths, release, turn around and face the opposite direction to do it with the other leg standing.
6. Buddy boat Pose
This one is a challenging yoga pose that gently works the core. It also encourages laughter as you do it.
- Find a comfortable position to sit and face each other. Your knees should be bent, and your toes touching each other. Hold your partner’s wrists in a close-fitting way.
- Walk the soles together, while your knees move towards the chest.
- As you hold, move the chests towards each other to straighten the spine.
- Keep it that way and then slowly straighten the legs. You could try one leg at a time since such a position is challenging.
- Hold for 5-7 breaths and then release as you slowly move your feet back to the floor.
7. Forward fold Pose
This one will stretch the hamstrings and calm the nervous system.
- Sit down and face each other. Move your legs wide to a V-shape with kneecaps facing up and soles touching.
- Hold hands by positioning your palm to the forearm, and it should be tight.
- Breathe in and stretch your spine.
- Breathe out, and as you hinge from the hips, your partner will be remaining straight but seated.
- Relax in the bent position and stay there for 5-7 breaths.
- When coming out, release the arms and make the torso upright. Repeat the procedure this time with your partner folding forward.