The Best Yoga Positions for Beginners

If you’ve ever seen a yogi twist and contort their body while looking completely serene, you may be intimidated to try the practice yourself. Yes, there are very difficult yoga positions, and it takes many years to become proficient in both the physical and spiritual components of the discipline, but that doesn’t mean you can’t do it. Yoga has become a popular form of fitness and means of meditation because anyone can participate. If you’re not an expert yet, try these yoga positions for beginners and see if yoga is right for you.

1. Mountain Pose

This is possibly the easiest yoga position to perform, which makes it the perfect beginner’s yoga position. To do it, simply stand with your feet at shoulder’s width apart and your arms relaxed by your side. Slowly, breathe in and out, while keeping your neck aligned with your spine and bringing your arms upward, to the sky. As you reach up with your hands, continue breathing deeply and slowly, and take a minute to stretch the entire body.

2. Warrior Pose

Stand with your legs spread out on the sides and your toes pointing forward. Turn your right foot 90 degrees to the outside and slightly move your left foot outward. From this position, extend your arms to your sides while keeping your palms facing down and your shoulders down. Breathe in slowly and breathe out as you lunge on your right until your right knee forms a 90 degree angle. Pay attention to your knee position, as it shouldn’t go past your toes. Keep your heels on the floor and your arms extended as you hold the position. Make sure you breathe deeply and slowly. Once you feel it appropriate, repeat the same process on the left side.

3. Downward Facing Dog Pose

Start on all fours, with your hands and knees equally distanced. You want your knees to be at hips-width apart and your hands at shoulder-width apart. From the starting position, slowly walk your hands forward and spread your fingers as wide as you can to keep stable. As you move your hands forward, curl your toes and slowly push your hips upward to form an inverted V with your body. At this point, your legs should be completely straight and your neck should follow your spine’s alignment. If you can, keep your heels on the floor to fully stretch your calves, hamstrings, lower back and back. Breathe slowly and deeply as you hold the position.

Make sure you perform these positions slowly at first, to fully benefit both physically and mentally from the movements. If these beginner yoga positions are still too difficult to perform, don’t get frustrated. Remember — the most important thing about yoga is to stay relaxed!