Essential Yoga Poses for Beginners

Posted On Feb 12, 2018 By BowFlex Insider Team

Essential Yoga Poses for Beginners

Trying something new can be intimidating, and exercise is no exception. Whether you're at a yoga class or watching an instructional video online, yoga pros can make the sport seem impossible. Luckily, by mastering a few basic poses, you too can be on your way to mastering yoga, improving your balance, and strengthening your core. If you're looking for a good place to start, try these seven essential yoga poses for beginners:

  1. Mountain Pose

    Start your yoga sequence with confidence by performing the mountain pose. This pose consists of standing tall with your feet together and focusing on your breathing. As you breathe in, raise your hands over your head.

  2. Downward Facing Dog Pose

    The downward facing dog pose is one of the most well-known poses — probably due to the fact that it stretches your entire body. Start with your hands and feet on the floor. Lift your pelvis toward the ceiling — creating an upside down "v" with your body. Remember to keep your knees at hips' width apart and slightly bent.

  3. Cobra Pose

    Stretch your abs and strengthen your core with the cobra pose. Lie on your stomach with your legs firmly pressed against the ground. Bring your elbows to your sides with your palms placed on the floor beside you — your thumbs should be directly under your shoulders. Push your chest forward while tightening your glutes.

  4. Bridge Pose

    The bridge pose is a go-to for strengthening your back while stretching your front muscles. To try this pose, lie on your back and place your feet approximately hips' width apart. Place your feet firmly on your mat and lift your pelvis into the air. Hold your butt in the air for 10 seconds, and slowly lower it back to the mat.

  5. Tree Pose

    If you're looking to improve your balance, the tree pose is the perfect move for you. To perform this pose, lift one foot and place it on the inside of the opposite thigh. Place your hands in a prayer position and hold for 10 seconds. Lower your foot and repeat with the opposite foot.

  6. Plank Pose

    Even if you're a yoga newbie, chances are you're familiar with the plank pose. Planks are a great way to strengthen your abdominal, back and core muscles. Assume a pushup position and simply place your forearms on the ground with your elbows aligned below the shoulders, and arms parallel to the body at about shoulder-width distance.

  7. Child's Pose

    Every yoga sequence needs a rest along the way, and the child's pose is here to help. To perform this pose, start by getting on all fours with your feet touching. Sit on your heels, spread your knees and stick your butt back. Next, stretch your arms out in front of you and press your forehead to the ground.

Already mastered traditional yoga and looking for something new? Check out three different kinds of yoga to spice things up.