Healthy Lifestyle: 10 Yoga routines for beginners at home

Mary Joseph
Mary Joseph July 22, 2023
Updated 2023/09/01 at 10:08 PM
yoga for beginners

10 Yoga routines for beginners at home

If you’re a beginner in yoga, it’s normal to feel a bit overwhelmed by the various poses and their unfamiliar names. However, yoga doesn’t have to be complex. Just by stretching your arms over your head when you woke up this morning, you unknowingly performed a yoga pose.

It’s important to keep in mind that your yoga journey is a lifelong endeavor, allowing you ample time to gradually learn numerous postures.

The reason why many basic yoga postures feel familiar is that our bodies naturally bend and fold into these positions. It is beneficial to start with beginner yoga poses, being mindful and focusing on conscious breathing. It’s recommended to keep things simple when starting out.

The yoga poses for beginners provided here are sufficient to keep you engaged for a significant period of time. As you progress in your practice, you can gradually attempt more challenging poses.

Remember that you are not required to learn all 10 poses mentioned below. They are simply options for you to choose from, and you can learn them at your own pace and without feeling pressured to perfect them. Continue reading to find detailed information about each pose.

10 Yoga routines for beginners at home

Downward Facing Dog:

Downward Facing Dog is closely associated with yoga, yet it shouldn’t be mistaken for an effortless pose despite its popularity. Many beginners tend to mistakenly lean excessively forward, resembling a plank position instead. To perform it correctly, it is crucial to focus on distributing the weight primarily in your legs while elevating your hips and extending your heels towards the ground (without the requirement of touching the floor).

In case you have tight hamstrings, it may be beneficial to slightly bend your knees to assist with the movement. Additionally, ensure that your feet remain parallel throughout the posture.

Mountain Pose:

While Downward Facing Dog often receives more recognition, the Mountain pose holds equal significance. It is an opportune moment to delve into the concept of alignment, which refers to the ideal arrangement of body parts in every pose.

In Mountain pose, the aim is to create a straight line from the top of your head to your heels, while ensuring that your shoulders and pelvis are aligned along this line. Since each individual’s body is unique, the focus should be on grounding your feet and elongating your spine.

During a yoga class, an instructor can guide you through this process by reminding you to lower your shoulders along your back and maintain weight on your heels.

Warrior 1:

When performing Warrior I, it is crucial to keep your hips directed towards the front. Imagine your hip points as headlights, aiming to align them roughly parallel to the front edge of your mat. Achieving this alignment might necessitate widening your stance.

Warrior II:

Warrior II, as opposed to Warrior I, involves positioning the hips to the side of the mat. When transitioning from Warrior I to Warrior II, the hips and shoulders face the side. Additionally, the back foot should be rotated, with the toes angled approximately 45 degrees. In both variations of the Warrior pose, it is important to maintain alignment by keeping the front knee stacked directly over the ankle, while the front toes continue to face forward.

Extended Side Angle:

A variation of the Extended Side Angle Pose involves placing your forearm on your thigh instead of the floor, ensuring it lightly rests without exerting significant pressure. This adjustment allows you to maintain open shoulders. Alternatively, you can use a block for support by placing your hand on it.

If you attempt to reach the floor prematurely, you risk compromising the alignment of your torso, causing your chest to face the floor rather than the ceiling.

The Triangle Pose:

The Triangle pose can be adjusted similarly to the Extended Side Angle pose by using a yoga block under your bottom hand if you find it difficult to reach the floor. Alternatively, you can place your hand higher on your leg, such as on your shin or thigh, but be cautious not to place it directly on your knee.

If you feel discomfort in the pose, you can slightly bend both knees. This adjustment won’t be very noticeable, but it will be sufficient to relieve tension in your hamstrings and allow your knees to unlock.

The Triangle pose provides several benefits, including strengthening the legs, enhancing flexibility in the groin, hamstrings, and hips, and also opening up the chest and shoulders. It also helps improve balance.

Standing Forward:

To perform the Standing Forward Bend, begin by exhaling and bending forward, folding over your legs. If your hamstrings feel tight, you can alleviate the tension by bending your knees and allowing your spine to release. Allow your head to hang downwards, feeling the weight.

Maintain a slight bend in your legs and keep your feet hip-width apart, which will enhance stability (although straightening the legs is not required). Optionally, you can interlock your opposite elbows with your hands and gently sway from side to side.

Reverse Warrior:

Reverse Warrior is a pose that resembles Warrior I and includes a gentle side bend or the choice to perform a backbend. Maintaining balance in this position requires grounding the front foot, stabilizing the outer edge of the back foot, and activating the glutes and hamstrings.

Direct your attention upwards, following the movement of your raised palm. Ensure that the front knee remains aligned with the ankle while gradually descending into a deeper hip position.

Garland Pose:

Squatting may not be a common practice for many people in the modern era. Nevertheless, it serves as a beneficial exercise for the muscles surrounding the pelvis, often referred to as a “hip opener” in the realm of yoga.

Interestingly, squatting also provides advantages for the often-overlooked feet. In case you find squatting challenging, you can use aids such as sitting on a block or placing a rolled towel or blanket under your heels. This helps maintain stability while ensuring that your heels remain pressed downward towards the floor.

Half Forward Bend:

This particular yoga pose, known as the flat-back forward bend or “halfway lift,” is commonly included in the sun salutation series. Often, it tends to be hurried through, but it is beneficial to allocate sufficient time to practice it separately. One important aspect of this pose is to cultivate body awareness by determining when your back is in a flat position.

Initially, it can be useful to briefly check your posture in a mirror. You might discover that lifting your hands off the ground and placing them on your legs at an appropriate height helps maintain a flat back. Additionally, you can gently bend your knees as required.

The Pyramid Pose:

When practicing standing forward bends such as the Pyramid pose, it’s advantageous to utilize yoga blocks to enhance the pose’s accessibility. By positioning a block on each side of your front foot, you effectively elevate the floor, enabling your hands to comfortably reach. This modification ensures that your hamstrings receive a beneficial stretch while appreciating your thoughtful approach.

The Low Lunge Pose:

It is crucial to maintain proper alignment during lunges. Aim to create a 90-degree angle with your front leg, ensuring that your knee is directly above your ankle and your thigh is parallel to the ground. Additionally, keep your hips level and engage your back leg.

A common mistake is not sufficiently bending the front leg and allowing the back leg to sag. To confirm the correct form, take a quick look in the mirror.

For modifications, you can place your hands on blocks or lower your back leg to the mat, using a blanket or towel for extra cushioning if necessary.

The Tree Pose:

The Tree pose is a great way to start practicing balance in yoga. If you start losing balance, you can easily step out of the pose. Avoid creating an imbalance by pushing your hip to the side of your supporting leg.

Keep your eyes fixed on a specific point on the floor and experiment with different foot placements to find the most comfortable one for you. You can rest your heel low on the ankle, on a block, or above or below the knee.

Plank Pose:

Describing a plank as a balancing pose may appear odd as the likelihood of losing balance is quite low. However, this label captures the essence of the pose, emphasizing its focus on building core strength.

Having a strong core is crucial for numerous yoga poses, such as standing balances and arm balances. Plank serves as a fantastic method to enhance your stability and endurance. Strive to maintain a neutral position for your hips and spine while performing the pose.

Bridge Pose:

Bridge pose is a mild method to examine the elongation of the spine, which is commonly referred to as a backbend. It is advisable to begin integrating this form of movement into your routine as it enhances the flexibility of your spine and counteracts the negative impact of prolonged sitting.

If the Bridge pose appears to be overly strenuous, an alternative option is to attempt a supported bridge with the aid of a block. Keep in mind the importance of grounding through your feet, as this enables you to engage your leg muscles for additional support while performing the pose.

Conclusion:

Ensure you allocate an ample amount of time to familiarize yourself with these yoga poses. Set aside a daily or periodic schedule to unwind in a cosy environment and reflect on your practice. Through consistent yoga sessions, you’ll notice a seamless transition between poses, leading to enhanced physical well-being and overall functionality.

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