Yoga Positions for Beginners

If you’re just starting Yoga, you need to have a few positions mastered before moving to more challenging routines and positions. Yoga positions must be performed correctly to avoid injury and issues with your yoga practice. In this article, we take you through our favourite yoga positions for beginners, how to do them, and their purpose. This article will set you up with the basics needed for a beginner's yoga class. 

Child's pose

Child’s pose is a resting pose performed in many beginner yoga classes and more advanced classes. You should kneel on the floor for this pose, tucking your toes under your body. Lean forward towards the floor and lower your body to touch your feet. Your hands should be outstretched in front and your chin on the mat. Your chest should be brushing your knees, which are on the floor. This pose should provide comfort and rest when you need it during your yoga practice. If you’re feeling overwhelmed, take yourself back to this position and breathe deeply to reset. Many yoga practices end in this position as a way to relax and relieve any remaining tension from the body. 

Downward facing dog

Even if you are a beginner yogi, you would have most likely heard of this pose. This position helps stretch out your back, arms, and shoulders, providing relief from any tension held in these areas. To start, you should get down to the ground on all fours. Slowly lift your knees so that you are in a triangle position on the mat, keeping your hands on the floor. Try to keep the back of your feet on the ground and your back straight. Your bum should be the highest point. This pose might be challenging at first, but you can stretch and breathe into the pose; each deep breath will allow you to push that little bit further to achieve the perfect downward facing dog. Don’t worry if it’s not achievable on the first try; give yourself a rest and come back to the position later in the session or another day. 

Mountain Pose

This position might seem simple, but it’s where many yogis begin their practice; you don't need any specific yoga clothing for this pose or even a mat. It can be practised almost anywhere, but don't be fooled; there is more to the mountain pose than you might first think. Mountain pose is a standing pose; keep your feet hip-width apart and facing forward, parallel to each other. Start by moving your toes off the floor slightly and rocking back and forth on your feet. Reduce the movement and come to a still position. Let your energy draw up from your feet, slowly and peacefully. As it reaches your chest, allow the centre to be lifted without moving forward. Your shoulders should then relax, and the blades draw together away from your head. Feel your energy lifting your head upwards, and breathe. Your arms should remain by your sides, palms open and relaxed. Your body should stay parallel with your head facing forward and your jaw relaxed. This is a great starting position for many other poses; in this position, you shouldn't feel stiff but, instead, empowered and tall, akin to that of a mountain ready to take on the world. 

These are three core poses we recommend practising at home between attending yoga classes with a trained professional. You can also follow online yoga videos or sign up for an app which takes you through each pose in more detail. When starting as a beginner yogi, remember to stay focused on your body, listen to its cues and don't push too hard; you want to avoid getting injured. The correct yoga clothing should also be worn; choose breathable fabrics and clothing that won't limit your movement. Another core aspect of yoga practice is breathing; keep breathing deeply throughout your practice. Deep breathing will allow you to extend your body into the poses. Yoga requires you to stretch and move your body in ways you might not be used to; if you have any concerns, always speak to your doctor or a professional yoga instructor before you begin.