Unless you’ve been living under a rock for the last few years, you’ll know that yoga has become massively popular all over the world and more and more people are enjoying the benefits of regular practice.
In fact, yoga has become so popular that it’s actually become one of the top 15 words used in the UK in 2017.
However, if you haven’t practised yoga before, it may seem daunting if you don’t know what you’re doing. To help you put your first foot forward, here are five essential yoga poses that you need to know.
#1 – Child’s Pose
One of the most popular and the most essential poses you need to know is the Child’s pose. This is an optimal page because you can perform it anytime during a yoga session. Whether you’re practising at home or in a class, whenever you need a break, this is the pose that you’ll adopt.
All you need to do is the kneel down and then edge your knees out about hip-width apart. Ensure that your big toes are touching. On the exhale, lower your buttocks down, so they are touching your feet and rest your torso out on your mat. Rest your torso onto the yoga mat and breathe deeply.
#2 – Downward Dog
Perhaps the second most common yoga poses that you will perform in yoga, probably in every session. This is great for warming up your entire body, especially when it comes to stretching out your hamstrings.
Stand with your hands hip-width apart on your mat with your knees underneath your toes. Then, lift your hips back and push your chest towards your knees. If you need to, if this is new to you, you can bend your knees, but try to keep your legs as straight as you possibly can. Your entire body should be engaged.
Be sure to breathe deeply and shake your head from side to ensure your neck isn’t tense and your head is relaxed. While your aim is to keep your feet flat on the ground, they can be raised off the ground. It will get better in time.
#3 – Warrior 1
Start standing up on your yoga mat. Put your right foot forward and step your back foot towards the edge of the mat. This should create a long stance. Bend your right knee directly over your right ankle but not so far forward that they’re over your toes.
Now extend your arms outwards and upwards, making sure that you’re breathing deeply and steadily the entire time. Keep your hips facing forward and keep your feet steady.
#4 – The Cobra
A very simple pose that all beginners will need to learn for home practice, but you will almost definitely perform it in a class. All you need to do is lie flat on your stomach and place your hands underneath your shoulders, making sure that your elbows are no fraying out to the side.
Push on your hands and lift your stomach into the air, but only so your hips stay connected to the mat. Make sure that your chest is wide and keep your breathing deep and steady. Hold for several seconds before lowering yourself slowly back towards the ground.
#5 – The Tree Pose
The tree pose is a pose that will really test your balance, but it’s a great one to start early so you can bring your balance with you into the rest of your yoga session. Start by standing with a straight back with your feet together.
Place your hands into prayer position and slowly place the sole of your left foot and place it against your inner thigh, not onto your knee. Try to keep your hips level. Press your foot against your leg and hold this strong position. If you want to take things one step further, try raising your hands above your head.
Then swap over to the other side.
