Ten easy exercises if you're just starting yoga.
- Ainola Terzopoulou
- Nov 9, 2024
- 4 min read
Updated: Mar 31
You don't need any previous experience to start yoga. These ten simple exercises and poses, suitable for beginners, will help you take your first steps.
There is a misconception that yoga is only for those who are flexible and can perform acrobatic-like exercises. In fact, yoga is for everyone. Because yoga is a journey of discovery of the body and mind, where through postures, its practice encourages self-awareness and awareness and promotes relaxation by relieving stress. Each lesson can be easily adapted to meet any level of the practitioner. If you are a beginner, start with the 10 basic postures that we recommend, which will gradually evolve as your body strengthens and your flexibility improves.
1. Butterfly Pose
Sit on the ground with your legs in a squat position. Then, bring your legs toward your body until the soles of your feet touch. Grasp both ends with your hands and bring your heels as close to your perineum as possible. Lengthen your spine upward by pressing your sitting bones into the floor. If it is difficult to maintain a straight posture, use a pillow to sit higher. Pressing your elbows into the inner thighs, bend forward, feeling your hips open. Hold for 30 seconds.
2. Cat-Cow Pose
This is an excellent exercise for mobilizing the spine. You come to a four-legged support (table) with your wrists perpendicular to your shoulders, your knees under your hips and your feet at the opening of your pelvis. Activating your center, with the inhalation you extend your spine and with the exhalation you round your back upwards by bending. The head follows the movement of the spine. Alternate the movement with the breath for 30-60 seconds.
3. Child's pose with arms stretched out in front
This is a variation of the classic pose because it opens the shoulders and chest. From the previous pose, open your knees and with your big toes together, bring your body back so that you sit on your heels. Your forehead touches the ground and your arms remain in front and stretched. Focus on your breathing, inhaling and exhaling slowly.
4. Mountain Station
It is the basic standing pose that invites you to stand tall and majestic. Stand tall with your feet together or slightly apart and your hands next to your hips. Press your feet into the floor, feel your body weight evenly distributed and your spine lengthen. Take a few deep breaths. Then, as you inhale, open your arms to the side and bring them toward the ceiling, palms together. Fingers point upward.
5. Forward bend
As you exhale, open your arms out to the side and bring them toward the floor in a deep forward bend. Try to touch your fingers or palms to the floor. If you can't, bend your knees slightly.
6. Half lift
From a deep forward bend, inhale and place your palms on your shins so that your back is straight, forming a 90-degree angle with your hips. Your shoulders are back and your gaze is forward. Exhale and return to a deep forward bend.
7. Return to Mountain location
From the forward bend, take a deep breath and, bringing your arms out to your sides, with your knees straight or slightly bent, raise your torso and come back to a standing position. Raise your arms up and, joining your palms together, lower them to the front, in the center of your chest.
8. Warrior Stance 1
From Mountain Pose, bring your legs into a wide stretch. Turn your left foot outward and bend your right knee to 90 degrees and in line with your ankle. Your pelvis and chest face forward. As you inhale, open your arms to the sides and raise them above your head, joining your palms. Your gaze is upward. Stay for a few breaths, focusing on balance as your weight is evenly distributed. Return to the starting position and repeat with the other leg.
9. Downward Dog Pose
This pose resembles a dog stretching. If you can't do it on the ground (yet), stand in front of a table or wall. Place your palms on the surface and walk your feet back. With your feet slightly apart and your knees slightly bent, lower your torso, keeping your back straight, so that your body forms the letter "gamma." Stay in this position for five slow breaths.
10. Sphinx Pose
A great pose for stretching the spine. Lie face down on the floor. Extend both arms forward with palms facing the floor and fingers open. Feel your clients' backs pressing into the ground. Inhale and as you lift your head, slide your arms back toward your body, bending your elbows so they are under your shoulders. Your shoulders are down and your shoulder blades are inward as you extend your spine. Press your forearms and palms evenly into the floor. Stay for 3-5 breaths.
And one more thing: Remember that the secret to success is frequent practice. Do the movements slowly, breathe calmly, and relax not only the muscles of the body during the poses, but also of the face.
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