4 Beginner yoga poses you can do at home

4 Beginner yoga poses you can do at home

Fitness
beginner yoga poses

People around you always buzzing about the benefits of yoga exercise, stress deducing, muscle toning and better body balance. Thanks to its breathing practice, yoga not only helps you to achieve physical fitness, but it also improves your mental health. Many people found that they sleep better after practicing yoga exercise for a period of time, it also supported by scientific research. Can’t wait to sign up a membership for Yoga? Why not try these 4 beginner yoga poses at home first!

# Beginner yoga poses 1 - Child’s Pose

Benefits:

Child’s pose is easy for everybody, and it helps you to stretch your lower body. You may find it helps you to relieve back and neck pain. Mental wise, it calms your stress and anxiety.

Instruction:

Step 1:  Place your hands and feet on the yoga mat

Step 2:  Spread your knee as wide as the mat

Step 3:  Exhale and lay your torso down between your thighs

Step 4:  Lay your hands on the floor alongside your torso, palms up, and release the fronts of your shoulders toward the floor.

Side view of woman meditating in yoga child pose. Female practicing yoga at home. Female sitting on exercise mat and bending forward with arms outstretched in front.

# Beginner yoga poses 2 - Seated twist

Benefits:

As beginner yoga poses, seated twist is not difficult to do but brings you many benefits both physically and mentally. It helps you to stretch the spine, shoulder and hips. Combining with the breathing exercise, it helps you to relieve stress. This pose is good for people who suffer from digestive issues as it can improve you digestion health.

Instruction:

Step 1:  Sit on the mat with your legs straight out in front of you

Step 2:  Shift over onto your right buttock, bend your knees, and swing your legs to the left.

Step 3:  Lay your feet on the floor outside your left hip, with the left ankle resting in the right arch.

Step 4:  Inhale and lift through the top of the sternum to lengthen the front torso

Step 5: Then exhale and twist your torso to the right, keeping the left buttock on or very close to the floor.

Young sporty woman practicing yoga, doing Revolved Easy exercise, Parivrtta Sukhasana pose, working out, wearing sportswear, black pants and top, indoor full length, gray wall, yoga studio

# Beginner yoga poses 3 - Cobra

Benefits:

Cobra is similar with child’s pose, it is focus on your upper body. By practicing Cobra pose, it helps you to strengthen your spine, open your heart and lungs. More importantly, it helps relieve stress and fatigue.

Instruction:

Step 1:  Lie prone on the mat. Stretch your legs back, tops of the feet on the mat.

Step 2:  Spread your hands on the mat under your shoulders

Step 3:  Press the tops of the feet and thighs and the pubis firmly into the mat.

Step 4:  Inhale and begin to straighten the arms to lift the chest off the mat.

Step 5: Firm the shoulder blades against the back, puffing the side ribs forward.

Young  sporty woman practicing yoga, lying in Cobra pose, doing Bhujangasana exercise, attractive girl in grey sportswear, leggings and bra working out at home or in modern yoga studio

# Beginner yoga poses 4 - Pigeon Pose

Benefits:

There are many variations of pigeon pose. As a beginner, you may start from the basic one first. It is especially popular among office ladies since this pose helps you to open shoulders and chest.

Instruction:

Step 1:  Bend your right knee and bring that leg forward as if you were going to step into a lunge.

Step 2:  Release your left knee to the mat

Step 3:  Square your hips toward the front of the mat.

Step 4:  Take padding (a folded blanket works well) under the right side of your hip as necessary to make the pose more comfortable.

Step 5:  Bring your torso down into a forward bend over your right leg.

Step 6:  Let the weight of your body rest on your right leg. Place your forehead on the floor.

Young woman practicing yoga, doing Single Pigeon, Eka Pada Raja Kapotasana exercise, One Legged King Pigeon pose, working out, wearing sportswear, indoor full length, gray wall in yoga studio