Yoga: 5 Recommended Poses for Beginners

I began practicing Yoga 3 years ago as a means to reduce stress, tone my body and to increase my physical activity. The benefits I received from practicing far exceeded my expectations!

Yoga is for young and old, male and female, athletes and non-athletes alike. There is no judgment in Yoga, what you are able to do on your mat is totally up to you at all times. I have the pleasure of practicing in a studio that reminds us of this and everyone does quite well and is able to maintain concentration and focus on themselves instead of worrying about how they look or why they can't seem to get a certain pose.

The poses in Yoga are called "asanas" and they help to massage your internal organs which can lead to better digestion, sleep and your ability to deal with stress. Regular Yogis attest to feeling more balanced and focused in their day to day lives. It also provides you with the opportunity to lose or maintain your weight and increase your stamina.

Below are five poses I would recommend for beginners, the Sanskrit name for each pose is in parenthesis, please remember to practice all the poses on a firm level surface, on a yoga map or on a non-skid surface.

Pose 1: Mountain Pose (Tadasana)

This pose is the foundation for all standing poses. It is a working pose whereby all your muscles are engaged, it is good for your posture and it helps improve balance.

Stand with your feet hip width apart and gently shift the weight of your pelvis back.

As you look down your outer hip should be in alignment with the outside of your ankle.

You should feel your weight on your heel bone, be careful not to lock your knees.

Next your shoulders should be relaxed and down and your arms may be down at your side with your fingers in alignment with the side seem of your pants or with your palms turned forward, or with your hands in prayer position.

This is a strong pose and you stand erect and tall. Focus your gaze on something that is not moving and take a few cleansing breaths in through your nose and out through your nose. You may also close your eyes in this pose, however, if you begin to sway open your eyes to stop that sensation.

Pose 2: Tree Pose (Vrksana).

Tree Pose is a balancing pose and requires concentration.

Start out in Mountain Pose, slowly shift your weight to your left foot, and try to spread your toes apart to create a more stable foundation.

Take an inhale through your nose and on the exhale bend your right knee towards chest.

You may rest your foot above your ankle with your knee open to the side to begin with or you may rest your foot on your calf with your knee open to the side, do not rest your foot on any joint, especially your knee, or you may use your hand to guide your foot to your inner thigh, this is the most difficult level of Tree Pose.

Continue to focus on something that is not moving and take inhales and exhales through your nose.

When you are ready and if you are steady you may slowly raise your arms above your head with your hands together.

You may also practice this pose with your back against the wall until you feel comfortable balancing.

Pose 3: Warrior I Pose (Virabhadrasana I)

Warrior I Pose is a great stretch for your calf and improves flexibility of your back.

Spread your feet about 4 ½ feet apart as you face forward your front foot and back foot should be facing forward with your back foot out slightly.

Slowly bend your front knee, when you look down you should be able to see your big toe, make sure your knee is out towards your pinky toe.

Your back leg should be strong, you should feel your muscles engaged, do not lock the knee of your back leg, try to keep it supple.

Once your legs are in position, extend your arms over head in alignment with your ears, or if you are comfortable, bring your hands together overhead.

Take a few breaths, inhaling and exhaling through the nose as you hold your Warrior I Pose.

Pose 4: Warrior II (Virabhadrasana II)

This pose strengthens your arms and legs and is a great chest opener.

You may make the transition from Warrior I to Warrior II quite easily and this is the way it will flow in some Yoga classes.

With your front knee still bent, slowly turn your back foot out so you now have a heal to instep alignment, bring your arms down as you turn your body sideways, hold your arms in t-position with your right arm over out over your right knee (if that is the bent knee) and hold your back arm out as well.

Your arms should be shoulder height and active, your gaze is over your bent knee.

Look down once again to make sure you can see your big toe and your knee is leaning towards your pinky toe.

Pose 5: Downward Facing Dog (Adho Mukha Svanasana)

Downward Facing Dog or Down Dog is one of the most basic Yoga poses. It is also considered a resting pose. It took me a long time to actually feel that way. It is good to build upper body strength as well.

You may begin this pose many ways. I find it easier to practice getting into Down Dog by itself first.

So you may begin on your hands and knees, align your wrists under your shoulders and your knees underneath your hips, feet spread about 6" apart, tuck your toes and lift your hips. Your weight should be evenly distributed and you should not feel as if you are resting on your hands, make sure to spread your fingers wide apart and really feel them connecting with your mat.

Your head will be between your arms and should be relaxed; your gaze is to your belly button.

The key in this pose is to breath, slowly and surely, inhale through your nose and exhale through your nose.

Important Note: Some Yoga poses may have contraindications; please research properly before trying any pose to avoid injury.

Practicing Yoga can be a life transformation if you want it to be. The benefits of a regular yoga practice are beneficial to your mind and body.

Mountain Pose Picture: http://www.yogajournal.com/poses/492

Tree Pose Picture: http://www.yogalearningcenter.com/asanas/TreePose.cfm

Warrior I Picture: http://www.yogajournal.com/poses/1708

Warrior II Picture: http://yoga.about.com/od/yogaposes/a/warrior2.htm

Downward Facing Dog Picture: http://www.fitsugar.com/2671016