If you want to master various poses in yoga, the first thing you have to do is master the basics or basic yoga. In order to protect you from various injuries, it is legal for you to be guided by an experienced yoga instructor, the first time you do yoga. If you have injuries to your neck, back, joints, or problems with flexibility, talk to your doctor before starting a yoga routine. To find out what yoga poses beginners must master, let’s see more below.
Basic yoga for beginners
1. Mountain Pose
This step seems simple, but if you do it right it can help improve posture and balance. Stand with your toes touching the floor and allow your heels slightly apart (or wider) from each other by placing your arms at your sides. Imagine that you are lifting the body from your mind. Pull your shoulders down and extend your collarbones. Keep your head in line with your shoulders (not back or forward), and your chin parallel to the floor. The pelvis and lower back should be neutral, not tucked or arched. Hold for 30 seconds to 1 minute.
2. Downward Facing Dog
This pose works the upper body and stretches the muscles of the arms, chest, legs, and back. The trick is to take a crawling position, then press all the soles of your feet and toes to the floor, and place your hands slightly in front of your shoulders. Exhale and begin to straighten your legs and let your heels come off the floor. Lift your buttocks toward the ceiling and push your heels into the floor. Gently press your palms into the floor and straighten your arms as you pull your shoulders down. Relax your head, and try to keep it between your upper arms. Hold from 1-3 minutes.
Stand with your feet 4 steps apart, then bend your right leg so that it forms a 90-degree angle. Bring your hands to your hips and relax your shoulders, then extend your arms out to the sides with your palms facing down. After that, face your gaze towards the right hand. Hold for 1 minute and repeat on the other side.
4. Tree pose
Stand with your arms at your sides, then put your weight on your left leg. Lift your right leg and place it inside the thigh of your left leg, keeping your hips facing forward. Once everything is balanced, bring your hands forward in a prayer position, that is, placing your palms together. As you inhale, stretch your arms up with your palms facing each other, but not touching. Hold for 30 seconds, then exhale again, and return to the starting position. Repeat this movement on the opposite side.
5. Bridge pose
Extend your chest and thighs to stretch the bones. Lie on the floor with your knees bent and place them directly parallel to your heels. Place your hands at your sides with palms facing down. Lift your hips until your thighs are parallel to the floor, then bring your chest toward your chin. Hold for 1 minute.
6. Triangle pose
Stand with your feet apart about 3 steps. Point your right toe toward the right, and your left toe forward. Extend your arms on both sides with your palms facing down. Drop your body to the right until the fingers of your right hand touch the toes of your right foot or touch your knee if you can’t. Extend your left hand with your fingers facing the ceiling. Turn your gaze to the ceiling, then hold for 5 breaths. Then stand up and repeat in the opposite direction.
Lie face down on the floor with your fingers under your shoulders. Stretch your legs until the tips of your toes touch the floor. Tighten your pelvic floor, and lock your abs. Push your shoulders up by pushing your thumb and index finger. Point your chest forward. The position of the hands should be straight parallel to the floor. After a while relax and try again.
Well, now you know some basic yoga movements. Make sure to do it carefully. Good luck.