5 Easy Yoga Poses For Beginners

April 01, 2020

5 Easy Yoga Poses For Beginners

Yoga is an incredible practice for your body, mind and soul. The postures (asanas) will help keep your tissues and muscles supple leaving you feeling great in your body. Having time to breathe deeply with conscious attention will ease your mind leaving you feeling calmer and happier. By connecting to ourselves on a deeper level we ultimately realise that each and every one of us is connected to something bigger than all of us.

When you’re new to yoga it can feel challenging as there is so much information to take in and process; names of the postures, which is your left and right, when to breathe, the list goes on. But don’t worry, everyone starts as a beginner and with a regular practice you will soon feel comfortable.

D&B Marketing Manager and Yoga Teacher Alice shares five easy yoga poses for beginners to get you started on your yoga journey.

1. Child’s Pose (Balasana)

Deakin and Blue - Easy Yoga for Beginners to Try at Home - Swim Yoga

How to do it?

Start on your hands and knees and slowly lengthen your spine as you push your bottom back towards your heels. Place your forehead on the floor. Your arms can either be lengthened forward or placed by your sides. Hold for five deep breaths, allowing your body to relax down towards the floor.

Modifications

If you have any knee discomfort or a large space between your bottom and heels you can place a cushion between them. If your forehead doesn’t reach the floor you can place a cushion underneath it so that there’s no tension in your neck.

2. Cat/Cow (Marjaryasana/Bitilasana)

Deakin and Blue - Easy Yoga for Beginners to Try at Home - Swim Yoga

How to do it?

Start on your hands and your knees and bring your attention to your spine. As you inhale allow the belly to lower, spread your sit bones and arch your bottom upwards, naturally your chest will lift and you can slightly lift the gaze. As you exhale, tuck your chin to your chest and start to arch your back, especially the upper part. Keep moving with each inflow and outflow of breath as you warm up your spine.

Modifications 

Place a blanket underneath your knees if they feel uncomfortable on the floor.

 

3. Plank (Phalakasana) 

Deakin and Blue - Easy Yoga for Beginners to Try at Home - Swim Yoga

How to do it?

Start on your hands and your knees. Spread your fingers comfortably and press your hands lightly into the floor to engage your shoulders. Draw your navel in so that your lower back lengthens. Step your right leg back so that the toes are tucked under and the knee is lifted. Then step your left leg back to meet it. Spread your shoulder blades apart and keep lifting through the navel. Your hips should be only slightly lower than your shoulders. Hold for up to five breaths.

Modifications 

If it feels too intense with the knees lifted then place them both on the ground. If your wrists feel tired then bring your shoulders a little further back so they’re not stacked over the wrist joint.

 

4. Downward Dog (Adho Mukha Svanasana)

Deakin and Blue - Easy Yoga for Beginners to Try at Home - Swim Yoga

How to do it?

Begin in plank pose with hands shoulder width apart and feet hip width apart, take a deep inhale and on your exhale start to lift your bottom coming into an upside down V shape. Bend your knees and press firmly into your hands lengthening your spine. Keep reaching your bottom skyward to reduce the amount of pressure in your wrists. Relax your head and allow it to hang, gaze slightly behind you. Hold for up to five breaths.

Modifications 

If the back of your legs feel very tight then place your feet slightly wider than hip width apart and bend your knees generously.

 

5. Cobra (Bhujangasana)

Deakin and Blue - Easy Yoga for Beginners to Try at Home - Swim Yoga

How to do it?

Lay on the front of your body with your hands a couple of inches in front of your shoulders. Stretch out your legs and place the top of your feet on your yoga mat. Press your pubic bone towards the ground to lengthen your lower back. On an inhale lightly lift your head and chest from the ground. Ensure your shoulders are relaxed and keep your elbows bent. Keep the back of your neck long.

Modifications

If your lower back feels uncomfortable then try only lifting up your chest a small distance from the ground. You can also try bringing your hands further forwards and slightly off your yoga mat to reduce the angle at your lower back.

--

Looking to increase your yoga practice? Why not join Alice for our weekly Wednesday Stretch & Unwind. We run these sessions on Facebook Live at 5pm and they last 20 minutes as Alice guides us through stretching exercises, gentle yoga poses and breathing for 20 minutes. No prior experience necessary. Just pop on your D&B and a comfy pair of trousers or leggings, set up a yoga mat (if you have one) and join us.

Can't make 5pm? The sessions are filmed and uploaded to our Facebook page so you can watch the latest session in your own time.



Also in Swimspiration

Body Stories: Emma
Body Stories: Emma

September 17, 2021

Body Stories: Laura
Body Stories: Laura

September 09, 2021

Just Keep Swimming: How to Swim Year-Round
Just Keep Swimming: How to Swim Year-Round

September 05, 2021