Intro to Yoga: Basic Poses for Newcomers
Chosen theme: Intro to Yoga: Basic Poses for Newcomers. Welcome to a gentle doorway into yoga, where curiosity matters more than flexibility. Let’s explore essential poses, compassionate cues, and small wins that build confidence day by day.
Mountain Pose (Tadasana): Finding Steady Ground
Root through all corners of your feet, gently firm your thighs, and lengthen through the crown of your head. Let shoulder blades slide down your back. Keep the breath smooth and notice a subtle lift behind your heart.
Mountain Pose (Tadasana): Finding Steady Ground
Locked knees and a rigid jaw happen often. Soften them both. If toes grip, spread them like a fan. If the lower back aches, micro-bend the knees and imagine the tailbone pointing softly toward your heels.
Cat–Cow and Child’s Pose: Your Safe Reset
On hands and knees, inhale to arch your back and broaden the collarbones; exhale to round and spread the shoulder blades. Move slowly. Imagine your spine as a string of pearls, each one rolling fluidly in sequence.
Knees can be together or wide. If hips hover, place a folded blanket between hips and heels. Support your head with stacked hands or a block. Breathe into the back ribs and feel the floor holding your weight.
After three cycles of Cat–Cow and a minute in Child’s Pose, notice your tight spots. Is it neck, shoulders, or low back? Comment with your findings, and we’ll share tailored tips in upcoming beginner posts.
From Plank to an Inverted V
Start in plank, then lift hips back and up. Bend the knees generously to lengthen your spine. Keep your head in line with your arms. Spread the fingers wide and press evenly through the palms for grounded support.
Hands, Heels, and Happy Shoulders
Rotate your upper arms outward to broaden the collarbones, and draw your lower ribs gently inward. Walk the feet wider if hamstrings protest. Prioritize a long back over straight legs, and let the heels naturally descend over time.
Celebrate Your First Breath Here
Hold for three slow breaths, then release to Child’s Pose. If you felt even one moment of space along your back, celebrate it. Share your experience below, and subscribe to receive a printable cue card for practice.
Step one foot back and root all edges of the feet. In Warrior I, square the hips forward; in Warrior II, open the hips sideward. Keep the front knee tracking toward the second toe, and breathe steadily as the legs engage.
Tree Pose: Balance Begins with the Gaze
Choose a steady point at eye level. Press the standing foot down, then place the other foot at ankle or calf. Avoid the knee joint. Lengthen upward as you breathe, feeling both grounded and lightly lifted at once.
Tree Pose: Balance Begins with the Gaze
Balance near a wall, or rest fingertips on a chair. If the foot slips, use leggings or press heel to the inner shin. Keep your breath smooth, and let your hands float to prayer when steadiness arrives naturally.
Savasana: Learning to Let Go
Lie on your back with knees supported by a pillow or rolled blanket if your lower back needs care. Turn palms up. Let the eyes soften and the jaw release. Give yourself permission to do absolutely nothing.