Strength, tone and stamina. Cardio health, flexibility, stress relief. You name the body-benefit, and the ancient practice of yoga provides it. Yet the gap between knowing its endless benefits and nailing your first downward dog can all feel rather intimidating.
If you’re taking your first tentative steps towards tackling your premier yoga session, you should first get to grips with some beginner-friendly founding poses.
Let’s make this easy. Here we walk you through 5 fabulous yoga poses that absolutely anyone can do.
5. The Mountain Pose – Tadasana (tah-DAHS-anna)
Establish firm roots with the foundation standing pose of yoga
Benefits of this yoga pose: Improves posture; steadies breathing; strengthens thighs, knees and ankles; reduces flat feet; bolsters power, strength and mobility in the hips, legs and feet.
Avoid if: You suffer from headaches, insomnia or low blood pressure, or have recently suffered chronic injury to the shoulders.
4. The Plank – Kumbhakasana (koom-bahk-AHS-uh-nuh)
The infamous core-shaking pose that acts as the ideal intro to the more challenging yoga balances to come
Benefits of this yoga pose: Strengthens core; improves balance; enhances bone and joint health; and increases muscle definition.
Avoid if: You suffer from high blood pressure or back pain.
3. The Warrior II – Virabhadrasana II (Veer-ah-bah-DRAHS-anna)
To begin to get into the Warrior vibe, yoga gurus recommend you picture yourself wielding a thousand clubs and wearing a tiger’s skin. Inspired by a warlike incarnation of Shiva, this pose is focused on channelling your inner strength and asserting your power. It’s ideal for building stamina, stability and spatial awareness.
Benefits of this yoga pose: Stretches and strengthens the ankles, legs, groin, chest and shoulders. It can help relieve backaches and improve endurance – and can even help aid digestion by stimulating the abdominal area.
Avoid if: You suffer from vertigo. If the pose feels too deep, try reducing the distance between your feet, ever so slightly.
2. The Triangle - Utthita Trikonasana (oo-TEE-tah tree-koh-NAH-suh-nuh)
Engage every part of your body, with Yoga’s classic standing pose that stretches the hamstrings, groins, and hips
Benefits of this yoga pose: Stretches legs, knee muscles, ankle joints, hips, hamstrings, calves, shoulders, chest and spine; improves digestion; alleviates back pain and releases stress.
Avoid if: Stretches legs, knee muscles, ankle joints, hips, hamstrings, calves, shoulders, chest and spine; improves digestion; alleviates back pain and releases stress.
1. The Tree – Trikonasana
Graceful balance and coordination (on one leg) – this position is for both body and mind stillness and strength
Benefits of this yoga pose: Physical and mental steadiness and poise; strengthens ankles and claves; remedies flat feet; therapeutic for sciatica sufferers.
Avoid if: You’re suffering from a migraine, diarrhoea, low or high blood pressure, or have recently injured your neck or back.
Step onto your Yoga Mat
A yoga mat quite unlike any other, this eco-friendly invention is created from premium latex - and phthalate-free NBR foam.
Made for yoga, but also ideal for gymnastics, stretching, abdominal exercises, many other workouts and oh-so perfect for Pilates.
Thick and comfy, this earth-loving yoga mat is quick and easy to roll up and go after your yoga session (you can thank the carry-handle strap for that).
As for the four corners in which your yoga-mastery will take place, here they are:
Dimensions: 183cm Length ¦ 60cm Width ¦ 1cm Height
Namaste, newbie yogi – welcome to the club.