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Simple yoga postures for newcomers to enhance flexibility

Newbie yogis should focus on perfecting these 10 fundamental yoga poses for beginners, according to a fully accredited yoga instructor.

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6 min read
Newcomers to yoga should focus on learning these fundamental 10 yoga poses, as suggested by a...
Newcomers to yoga should focus on learning these fundamental 10 yoga poses, as suggested by a certified yoga instructor.

Simple yoga postures for newcomers to enhance flexibility

Embrace the gentle, rejuvenating journey of yoga with these 10 beginner-friendly stretches! This holistic approach combines movement, breathwork, and mindfulness. No more intimidation – yoga is simple, accessible, and just for you!

Get ready to flex, strengthen, and become one with your body. These easy postures, or "asanas," will guide you on the mat, supporting your strength, flexibility, and mobility. Bonus? They help you tune in to your body, breath, and the moment at hand.

Meet Felicity Wood, a multiple award-winning yoga teacher and founder of Felicity Wood Yoga. With over 1,000 hours of training, including the 500-hour Yoga Alliance certification, she's dedicated to making yoga less overwhelming and more accessible for everyone. Regardless of where you stretch your toes!

Your Stretch Guide for Flexibility Milestones

This full-length video offers an immersive experience, or keep reading for a step-by-step breakdown.

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1. Cat-cow pose

The cat-cow pose is a gentle, breath-focused stretch for beginners. It develops an awareness of your breath and helps you tune into your body and feelings.

  • Start on all fours in a tabletop position, with wrists aligned with your shoulders, hips over knees, and knees hip-width apart. Feel your fingers spreading and pushing into the floor.
  • Inhale while lifting your navel towards the floor, and your tailbone upward (cat pose).
  • Exhale, round your spine and bring your chin to your chest (cow pose).
  • Repeat both poses five times in sync with your breath.

2. Puppy pose

The puppy pose prepares you for the iconic downward dog. It helps extend your spine and opens your chest and shoulders.

  • Start in tabletop position. Keep hips above knees, and knees hip-width apart. Feel your fingers spreading and pressing the floor.
  • Take a gentle step forward with your hands, landing mat-width apart.
  • Press down on the floor, feeling like you're pushing your chest towards the mat.
  • Remain for five breaths.

3. Low lunge

Lunges are fundamental workout movements, and an integral part of several yoga postures, including the low lunge. The position stretches your hip flexors and quads, making it a helpful stretch after prolonged sitting.

If you feel pressure on the back knee, roll your mat slightly for added support or use a cushion or blanket.

  • Start in tabletop position on all fours. Step your right foot forward into a low lunge, keeping your left knee on the ground.
  • Raise your arms above your head, keeping them apart to provide room for your shoulders.
  • Stay for a couple of breaths before swapping to the other side.

4. Child's pose

The child's pose is a soothing resting pose that promotes spinal flexion and allows your back and shoulders to stretch. It also offers a wonderful release after your workout routine.

  • From tabletop position on all fours, move your bottom towards your heels. Legs can be either together or slightly separated.
  • Lower your forehead to the floor or a cushion.
  • Bring your arms alongside your body with the palms facing up.
  • Rest here for a few breaths.

5. Downward dog

A must-do for both beginners and experienced yogis, the downward dog pose helps the whole body, strengthening arms, lengthening the spine, and stretch your hamstrings and calves.

  • Begin in all fours with knees hip-distance apart.
  • Take your hands a big step forward, landing mat-width apart with your fingers spread.
  • Tuck your toes under, lift knees, and press your bottom up. Keeping a good bend in the knees, press the floor away with your hands, and maintain an even weight distribution between hands and feet.
  • Bend one knee, and then the other, to stretch the back of the legs.
  • Remain for five breaths.

6. Standing forward fold

This straightforward stretch helps stretch your legs, including your hamstrings and calf muscles, while offering a wonderful release along your spine.

  • Stand upright with a straight back and arms at your sides. Bend your knees slightly.
  • Bring your hands to opposite elbows, bend at the hips, and fold your torso forward over your thighs.
  • Maintain an even weight distribution through your feet, and rock back and forth to alternately stretch the toes and heels.
  • Stay in the forward fold for five breaths.

7. Warrior 2

Named for its iconic appearance, this pose is a great strengthening asana. It builds your legs, opens your hips and chest, improves shoulder range of motion, and tones your entire body.

  • Step your feet wide, facing the long edge of the mat.
  • Turn your right foot to the short edge, bend your right knee over your right foot, and move shin vertically to come into a lunge.
  • Extend arms horizontally, parallel to the long edge, looking towards your right fingertips. Stay in this position for five breaths, then return to the starting position.
  • Repeat on the other side.

8. Triangle pose

The triangle pose stretches your inner leg and hamstrings while opening the chest and improving spine range of motion.

  • Stand with feet wide and rotate your right toes to the short edge. Turn your left toes about 45 degrees.
  • Straighten your right leg, extend your arms, doing a cartwheel motion with your upper body. Catch hold of your right ankle with your right hand.
  • Turn your torso and left collarbone towards the ceiling as you reach your left arm directly upward.
  • Stay in this triangle shape for five breaths, then bend your right knee to come out of the pose. Repeat on the other side.

9. Wide-legged forward fold

This soothing wide-legged forward fold is like the earlier standing forward fold, but also stretches the back of your legs and offers a gentle release along the spine and neck.

  • Stand upright, feet wide and toes facing the long edge.
  • Flex your knees slightly and fold your torso towards your thighs, lowering your head towards the floor or a cushion.
  • Keep your weight balanced between your feet, and stay in this position for five breaths before softening your knees and gently rolling up.

10. Bridge pose

The bridge pose strengthens your legs, glutes, lengthens your hip flexors and quads, opens your chest, and improves spine range of motion.

  • Lie on your back, knees bent, and feet flat. Keep your feet slightly wider than your hips, and arms by your sides.
  • Press into your feet, squeeze your glutes, and lift your hips toward the ceiling. Retain even weight distribution on your feet, keeping shoulder blades pressed together to broaden your chest.
  • Stay in this position for five breaths, then slowly lower your body.

Take your time to stretch your legs out and lay on your back, focusing on your breath. This period might be ideal for learning how to meditate.

10 minutes of yoga per day is enough to start, making it accessible for all! Try these stretches in the morning or evening, or whenever is most convenient for you. Regular practice leads to numerous benefits, including improved flexibility, strength, mental clarity, and stress management.

Can't make it to a studio? No worries! Practicing yoga at home can be just as beneficial. Embrace the journey – your mind, body, and soul will thank you!

  1. Incorporate the cat-cow pose into your routine, a gentle stretch suitable for beginners that fosters breath awareness and body tuning.
  2. The puppy pose, an excellent prelude to the downward dog, helps extend your spine and open your chest and shoulders.
  3. The low lunge, a fundamental part of various yoga postures, stretches your hip flexors and quads, becoming more important as you spend more time sitting.
  4. Relax with the child's pose, a soothing resting pose promoting spinal flexion, back and shoulder stretching, and a wonderful release after your workout.
  5. Master the downward dog, a must-do for beginners and experienced yogis, strengthening arms, stretching the hamstrings and calves, and lengthening the spine.
  6. Achieve a standing forward fold, an easy stretch that helps stretch your legs, including your hamstrings and calf muscles, while offering a wonderful release along your spine.
  7. Begin Warrior 2 to strengthen your legs, open your hips and chest, improve shoulder range of motion, and tone your entire body.
  8. Embrace the triangle pose, which stretches your inner leg and hamstrings while opening the chest and improving spine range of motion.
  9. Perform the wide-legged forward fold to stretch the back of your legs and offer a gentle release along the spine and neck.
  10. Practice the bridge pose to strengthen your legs, glutes, lengthen your hip flexors and quads, open your chest, and improve spine range of motion.

Yoga, with its holistic approach of movement, breathwork, and mindfulness, can provide numerous benefits at home. Ten minutes of yoga per day can improve flexibility, strength, mental clarity, and stress management, making it accessible for all. Your mind, body, and soul will thank you!

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