Starting with yoga poses for beginners not only ensures a safer practice but also builds a strong foundation, enabling you to explore more advanced poses with confidence over time. Cat and Cow is a gentle flow between two poses that warms the spine and prepares the body for activity. 3. Exhale, round your spine up, tucking your chin to your chest (Cat). Lie on your back with your knees drawn into your chest. Lie on your back with your hands either resting at your sides, placed on your belly, or set one hand on your heart and the other on your stomach. 1. Lie face-down, hands under your shoulders, elbows close to your body. Keep your back straight, close your eyes as long as it does not affect your balance, and rest here. Keep a slight bend in your knees if your hamstrings are tight. If your hamstrings feel tight, allow a slight bend in your knees or move further from the wall. Sitting on your heels, bend forward. This can be as simple as sitting quietly for five minutes, or practicing deep breathing when you feel the stress piling up.

This gentle twist detoxifies the body and can soothe stress and anxiety by focusing on deep, rhythmic breathing. Even the simplest yoga pose can calm your mind and relax your body. Āsana is one of the eight limbs of classical yoga, which states that poses should be steady and comfortable, firm yet relaxed, helping a practitioner to become more aware of their body, mind and environment. In the late afternoon or before going to bed, practice these 4 simple yoga poses to shift your body and mind into a calm and relaxing state. In addition to promoting mental awareness, it opens and stretches the shoulders, works out your lower body, and challenges both the mind and body at the same time. While your body is motionless, your mind will try to take over and "restore the busyness," so to speak. Look for online studios that allow participants to take one or more classes for free. Beginner and intermediate yoga classes last about 60 minutes, while classes for certain styles may take up to 90 minutes. Biologically, our energy levels start decreasing in the afternoon, in order to get ready for the last stretch of the day before we go to sleep.

Just start exploring some basic yoga poses and grow from there. 1. Start on hands and knees in a tabletop position. Lay on the bed or on a yoga mat pressing the bottoms of the feet together and allowing the knees to fall to the sides. With these 4 yoga poses, you’re allowing your body to restore and rejuvenate itself after a long day, and prepare it for bedtime to enjoy a good nights sleep. When you’re just starting off, it’s best to keep things basic. This is a meditative type of yoga pose, so it is best if you practice it in the morning. Halasana is little-advanced type yoga pose for beginners as it can cause a great deal of muscle trauma if it is not performed correctly. It is used for stress, anxiety, and fatigue, and when your students aren’t listening you can let out a big sigh and drop over into this pose. Bring the soles of your feet together, then gently let your knees fall away from each other. Lying on your back, bring the feet close to you bending both the knees. 2. Close your eyes and breathe deeply, relaxing each part of your body in turn.

As you might have experienced, getting started is often the hardest part of any discipline. Remember, every yogi and yogini started somewhere, and this beginning is your own unique story of self-discovery and connection. They are stepping stones to understanding your body’s capabilities and limits, fostering a deeper connection between mind, body, and spirit. 5. Walk your hands out in front of you until your arms are straight. 2. Inhale, sweep your arms out to the sides and up overhead, palms touching. Standing tall with hands on the sides, sweep the arms up overhead palms touching. Stand tall with your feet together and firmly planted on the floor. Feet together, bring your knees towards your chest. Cobra Pose is a gentle backbend that strengthens the spine, opens the chest and shoulders, and improves flexibility. Stimulates immune system. Opens upper respiratory muscles. It tones the muscles of the hips, thighs and calf muscles. This resting pose stretches the back, hips, and thighs while encouraging mental tranquility and relieving stress. Spread your feet out hip distance apart, point your toes slightly outward, and bend your knees while dropping your bottom straight down.