5 *must know* beginner yoga poses to practice

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Yoga is everywhere. Originating thousand of years ago in Northern India, it’s managed to not only grow into the modern world but across the world. It’s a great way to focus on your physical wellness whilst stretching your body and focusing on your breath.

Not only that, but yoga is a great and easy way to practice mindfulness. By emphasizing a focus on your body and breath, it can create a calm and act as a relief for stress and/or anxiety.

It even boasts an abundance of benefits for the yogi. Regular practice can relieve chronic stress patterns, improve flexibility and strength, and give a boost in energy and moods, among many other benefits.

Yet, the world of yoga is vast and can seem scary when just starting.

The best part, though, is that you don’t need expensive equipment, or any equipment at all to start. Just a willingness to practice and these five easy yoga poses to get you started.


1. tadasana: mountain pose

Stand with your feet together, arms by your side with your palms facing outward. Inhale, lifting your arms up above your head. Stretch tall, like a mountain. Exhale, slowly return them to your side. Repeat and focus on your breath.

Keep your chin parallel to the floor, shoulders back and relaxed. Engage your core with your tailbone slightly tucked, drawing your stomach to your spine.

tadasana: mountain pose

Feel free to stand shoulder width apart to modify for balance.


2. virabhadrasana: warrior pose

Exhale as you stretch one leg back into a lunge position. Keep your front leg at a 90 degree angle, in line with your ankle, and your back foot turned out. Your hips should face forward.

Stand tall. You can raise your arms to stretch up, or hold them out horizontally for balance.

Don’t be afraid to keep a chair or have a table nearby for balance.

virabhadrasana: warrior pose

3. adho mukha svanasana: downward dog

Targeting your hamstrings and calves, bend forward into a V-shape. You can also start this pose from the floor. Lift your shoulders to your ears and push back on your heels. Keep your hips in the air.

Don’t be afraid to bend your knees a bit to accommodate your needs.

You can also use a pillow or yoga block for your hands.

adho mukha svanasana: downward dog

4. urdhva mukha svanasana: upward dog

Lying on your stomach, align your body in a straight line, keeping your feet shoulder width apart, and push your stomach off the floor, following through with your thighs and knees. Keep your shoulders tall and back, head high, and exhale.

Not ready to lift your body yet? Keep your thighs and knees down. Focus on stretching your upper body to the sky.

urdhva mukha svanasana:
upward dog

5. balasna: child’s pose

Inhale, bringing your belly to rest on your knees tucked under you. Stretch your arms out as far as you can reach as exhale. You’ll be curled into a ball – such as a child. Rest your head on the floor.

For a modification and/or a deeper stretch, spread your knees apart and rest your belly between your thighs. This is especially important if you’re pregnant.

Shoulder injury? Stretch your arms at your side.

balasna: child’s pose

As time goes on, and throughout regular practice, you’ll gain not only flexibility, but a peace of mind. 

While starting to practice yoga, you don’t need equipement. A simple blanket or towel can suffice as a yoga mat. Pillows can replace yoga blocks.

If turning this into a regular mindful practice, a yoga mat and yoga blocks are good ideas to purchase.

Happy flows!

hi, i’m jade madison!

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