The idea of trying yoga can be both thrilling and overwhelming, with the various yoga styles that are popular today. While trial and error is a necessary step in discovering one’s preference and resonance, it can take a bit of patience to find a routine that is a close manifestation of your intention! Hence, you do not have to set the bar too high right off the bat. A few accessible yoga asanas are enough to make you stronger, flexible, and confident.
This article entails 8 essential, beginner friendly asanas to help you take the first step in building your yoga practice.
Important note: Yoga does not only mean forcing your body into fancy positions. The practice must encourage one to move consciously and find a sense of centredness within the position, breath and the mind.
1. Tadasana (Mountain Pose)
This is one of the most basic, yet a standard yoga asana that builds a strong foundation of alignment and awareness of the body.
Stand with feet hip width apart. Tuck the pelvis under. Rest the arms firmly on either side of the body, with the shoulders relaxed. Gaze at a fixed point on the floor. Breathe evenly for 5-10 breaths.
You can start your practice with Tadasana to build balance, stability and awareness.
Pro tip: If you want an extra challenge, try to keep your eyes closed while maintain the stability of the body.
2. Balasana (Child’s Pose)
Balasana is the go to pose for a full system reset. Whether you have woken up with a stiff lower back or had an exhausting day, balasana feels like a gentle hug to yourself!
Get into a kneeling position and set your hips down to your feet (do not push) while folding your upper body forward. Extend your arms over the head, and gently rest the forehead on the floor. Breathe deeply and allow the stretch to sink in for a few minutes.
Pro tip: Use a bolster or a cushion under the chest to ease any tension in the glutes or knees.
3. Marjaryasana-Bitilasana (Cat-Cow Pose)
Cat-Cow is perhaps the best spinal mobility movement across all styles of yoga. It mobilises the entirety of the spine, releases stiffness, and corrects posture.
Get into a table top position with your palms and knees on the floor. Stack your shoulders over the wrists, and your hips over your knees. With a stable foundation, begin to inhale and arch your back. When you’re ready to exhale, begin to round the spine. Repeat this for 10-15 rounds at the start of your routine to warm up the system and prepare the spine.
Pro tip: It is recommended you move slower to synchronise the breath with movement.
4. Adho Mukha Svanasana (Downward Facing Dog Pose)
Downward facing dog is among the most popular yoga postures, and rightfully so! It strengthens the arms, shoulders, and legs and stretches the hamstrings and calves.
Get into a plank, and push your hips high until you get into the shape of a mountain. Keep pushing the palms away from the floor to reach the hips higher. Keep the feet firmly planted on the floor. Hold this pose for 5-10 mindful breaths.
Pro tip: If the legs feel too stiff, keep the knees bent and the heels off the floor.
5. Bhujangasana (Cobra Pose)
Bhujangasana is a gentle backbend that can be practiced by beginners. It releases thoracic stiffness, opens the chest and shoulders, and strengthens the back.
Start by lying down on your stomach. Place your palms next to the ribs, and with an inhale, lift the chest off the floor. Keep the elbows softly bent to help reduce strain on the lower back. Focus on extended inhalations and hold for a few comfortable breaths.
Pro tip: If you experience any lower back discomfort in this asana, keep your feet open mat width apart and hold for only a few breaths.
6. Trikonasana (Triangle Pose)
Triangle Pose is a beginner friendly standing posture that builds leg strength and stability. The gentle side bend releases spine and shoulder stiffness.
Stand with arms open wide sideways, stacking the ankles under the wrists. Rotate one foot outward and gently bend down to reach towards the toes.
Pro tip: Use a block under the palm to lessen the intensity of the pose.
7. Sukhasana (Easy Pose)
The ultimate goal of yoga is to be fully comfortable in stillness. The cornerstone of the stillness is sukhasana. Essential for the higher limbs of yoga, such as pranayama and dhyana, this asana is a must to be mastered. It requires good hip and spine mobility as well as lower body flexibility. Practice for a few minutes daily until longer sitting is achieved.
Sit cross-legged with your spine naturally upright and your shoulders relaxed. Keep your eyes closed and practice pranayama or meditation. This pose is ideal for both at the beginning and end of yoga class.
Pro tip: You can sit on a cushion or folded blanket if your hips or knees feel uncomfortable.
8. Savasana (Corpse Pose)
Savasana is usually practiced at the end of a yoga session. This resting posture gives the body and mind time to integrate the effects of your practice. Learning to remain still and relaxed can be just as valuable as practicing the physical postures, so do not skip this asana!
Lie comfortably on your back, open your arms and legs wide at a comfortable stance. Let your whole body relax, inviting ease into your mind.
Pro tip: Place a bolster under your knees to support the lower back.
Yoga is an ever evolving process, and not a performance. Show up consistently instead of prioritising intensity and perfection. A daily 30 minute practice is more effective than pushing the body beyond its limits. You should not experience sharp or chronic pain as a result of your practice. A safe practice energises the body, and calms the mind.
Begin your journey today with these 8 asanas, and slowly evolve in your yogic path.
