The Top 5 Yoga Poses for Beginners

Firstly, it is important to learn what yoga is before you decide to jump right in. It helps give you a fuller perspective of the practice of yoga and allows you to understand the importance of yoga not only as an exercise tool, but as a philosophy.

Yoga is a word believed to be derived from the Sanskrit word for union. Symbolizing a "union" between mind, body and spirit. Yoga also defines a wide variety of beliefs. At the core of yoga as most know it today are postures (or asanas) that help to develop the body and calm the mind. It is tied to many philosophical and religious practices around the world from Buddhism,. The belief is that by strength and flexibility into your daily routine, you create a balance between your mind, body and spirit.

Additionally, yoga can aid in posture, muscle tone, strength and can be used to aid weight loss.

There are three primary types of poses, standing, seated and supine (or resting poses). Below are some of the simplest poses for beginners that can help you get started with yoga.

(**Please note that before starting any exercise regime, you should consult a physician. Especially for women who are pregnant, there are specific poses that are dangerous for your baby. So please, make sure that if you have preexisting injuries or are pregnant, you research the best poses for you.**)

1) Dandasana - Staff Pose (Seated Pose)

This pose is one of the most basic seated poses in yoga. Begin with your feet straight out in front of you. your arms resting at your sides. Elongate your spine and sit tall, making sure to roll back your shoulders so they are directly above your hips. Stretch the muscles occasionally by flexing your heel and releasing a few counts each. This should be an easy pose to help align your spine and stretch your calves.

2) Balasana - Child's Pose (Supine Pose)

This pose is great for stretching out your back and has been known to help ease back pain. Begin with your knees on the mat, sitting on your heels. Keep your toes touching, but spread your knees apart. Bend at the waist, bringing your belly to rest between your legs, forehead resting on the mat. Your arms can either stretch out in front of you, palms down on the mat for maximum stretch, or rest alongside your hips, palms up. (This pose is used as the basic resting pose used to cool down and relax if your poses have you out of breath.)

3) Marjariasana / Bidalasana - Cat/Cow Pose (Supine Pose)

This is a two-for one pose as these are two poses that are often done in conjunction with one another. They are intended to giveflexibility to the back, restoring strength to the spine and helping prevent spinal injury. First, move on the mat to your hands and knees. Ideally, your hands will be directly under yourshoulders and your knees will be aligned with your hips. Your head facing the floor, but straight in line with your spine is called "Neutral Spine". Both the cat and cow poses are rooted in this pose. To do the cat pose, arch your back, relax your neck and try to look at your navel. To move to the cow pose, start from your tailbone and drop your belly slowly, letting the curve reverse. Raise your head, looking to the ceiling. Move from cow pose to cat pose several times, making sure the arching and releasing of the spine is smooth and slow, not sharp.

4) Tadasana - Mountain Pose (Standing Pose)

This is a very simple standing pose that helps with elongating and straightening your posture. Stand with your big toes touching. Lift up onto your heels and let your toes then fall wide, creating a stable foundation. Let your weight disperse evenly across the feet and let your calves rest.Hold your neck high, envision your crown rising up towards the ceiling. Take this time to flex the muscles of your legs and release them. align your hips and tail bone, pull in the muscles of yourstomach tensing and releasing, being mindful of your posture. Roll your shoulders back and stand tall.

5) Baddha Konasana - The Cobbler's Pose (Seated Pose)

This pose can be an extension of the Staff Pose listed above. From that pose, bend your knees, bringing the heels of your feet together. Let your knee fall to the side, but do not push down on them. Align your spine and stretch gently on your knees, openingup the hips and allowing to align your spine.

Remember, these are very easy poses and there are a plethora of resources with detailed videos and photographs. Take it one pose at a time and look into your local fitness stores for yoga mats, yoga bricks, and yoga straps to help beginners through some of the more difficult poses.

About.com has many links with detailed photographs of poses and Google has quite a few helpful resources as well. Enjoy yoga and remember not to push your body past what it is willing to do. By repetition and practice, your body will become more fit and limber. and will help develop that sense of union of your body, mind and soul.

Enjoy!