Yoga for beginners – 3 basic yoga poses you need to know

child pose

If you are new to yoga or curious about starting yoga, these 3 basic yoga poses are a great starting point.

Here you will find out how to do each of these poses, the benefits of these poses and the different ways to do each pose to make it more accessible for you.

  1. Child’s pose

This pose is one of my favourites because it’s a calming, relaxing pose that is great for stress relief and lower back pain. It is a pose that is generally accessible for most people and is often offered as your go-to pose to come to if any other pose throughout the class is not working for you.

However, if child’s pose is not working for you either, there a few tips and tricks you can try to make it more accessible:

  • Keep your big toes together, but take your knees wide to the edges of your mat to create more space
  • Make fists with your hands and place them one on top of the other on the mat to rest your forehead on
  • Place a blanket under your knees if you have sensitive knees
child pose yoga

2. Downward facing dog pose

This is the classic yoga pose that is most widely recognised and most commonly associated with a yoga practice. It is also a pose that can be quite challenging if modifications are not applied. Sometimes, the most challenging part of this pose is your eagerness to reach your heels towards the mat and straighten out your legs when your body just isn’t built to do the pose like that.

You will still get the same stretch and can also prevent injury by applying these modifications:

  • Bend your knees slightly so that your spine straightens with more ease
  • Come down onto your forearms into dolphin pose to relieve pressure on your wrists
  • Place a chair in front of you and place your hands on seat of the chair and do the pose from the chair
downward dog pose

3. Savasana pose

Another favourite yoga pose, that on the outside may look like a socially acceptable excuse to day nap. However, it is actually a real yoga pose that happens to involve lying down on your back, closing your eyes and relaxing with awareness. It may seem like a really easy pose, but it can actually be the most challenging pose, especially for those who find it difficult to relax or for those who have been through a tough time recently.

If this is the first time that day or week (or maybe year) when you’ve completely allowed yourself to stop and just be, you might be surprised with the thoughts and feelings that begin to surface in those quiet moments.

Here are a few ways you can make this pose more comfortable:

  • Firstly, you do not have to close your eyes. For some, closing your eyes can be triggering, so looking down towards your nose might be best
  • Place a pillow under your knees to help with lower back pain
  • If your mind is so busy you find it hard to relax, repeat the words ‘inhale’ and ‘exhale’ in your mind as you focus on your breath
savasana pose yoga

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