Beginner 8 Yoga Poses for Building Strength and Flexibility

Yet there are many great reasons for adding yoga into your exercise routine. Yoga is beneficial because it improves muscle tone, 

Flexibility, and balance, and can help you relax and de-stress some of its pranayama that involves breathing. 

Bonus: Other research has revealed that yogic practices decrease stress, ease anxiety, depression, and chronic pain, 

Help you sleep, and make you a happier, healthier person with a better overall sense of well-being.

Ready to give it a try?

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NO.1 - Relieves Stress Easy Pose - Sukh Asana

Get down into a basic yoga position, cross legged on a yoga mat with your hands on your knees palms up. 

What you do physically is push your bones that you’re sitting on into the floor - in yoga speak; it’s called ‘your sit bones’. Close your eyes and inhale.

“Yoga coach, Gwen Lawrence says of sports teams, athletes and celebrities, “This is a great pose for beginners because it’s a nice way to assess”.

“I like to just sit on the floor and look at, feel, and see how the rotation is external to the legs.” It also increases back flexibility and can relieve stress.

NO.2 - Awaken the Spine and Ease Back Pain with Cat-Cow

Come onto your hands and knees. 

hands below shoulders and knees below hips. Ensure you’re spreading your fingers wide and distributing your weight equally between your hands. 

Breathe in, round your back arching it up, keeping your chin on your chest, feeling the stretch from your neck to your tailbone like a cat. 

As you go, lift your head and tilt your head back as you go all the way to a scoop shape and as you exhale.

Furthermore, it widens and makes the whole spine, neck, chest, and shoulders more flexible, I would repeat 5 - 10 times or more.

NO.3 - Improves Your Balance - How Tree Pose - Vrishasena

Start with this standing straight position. In the prayer position bring your hands together in pray position lift them above your head. 

Balance on your right leg. Bend your left leg out to the left side or, if it is easier, bend your left leg to your left foot as seen in the picture below. 

Then press your left foot either to the inner thigh of your right leg or as far as to your left ankle. 

One never presses your foot into your knee to avoid injury hold for 30 seconds. Switch legs and repeat.

I am the mom of actor Vince Vaughn and the 5 Living Principles to Defeat Stress, Look Great and Find Total Well-Being. It will also help your balance.

NO.4 - To Enhance Flexibility Downward Facing Dog

Downward Facing Dog makes your body looks like an upturned V. Begin in a place where you would typically start. 

Placing your hands palms down, in front of you, a little in front of your shoulders, and brings your hands on the mat in front of you. 

Bring your knees down into the ground so that they’re directly under your hips.

When you take your knees off the ground, you lift your buttocks and hips towards the ceiling and exhale. 

Push the top of your thighs back, flex your feet and press your heels down towards the floor. 

Do not have your head hanging down between your upper arms on top of them. 

If you feel your lower back rounding, bend your knee and elongate your back.

A downward dog is a great one to calm down the nervous system, work on overall flexibility, decompress the spine, tone the arms, 

And have you working on your sculpted legs, your open shoulders and it can be quite challenging.

It’s usually held between five breaths to the same side, but longer for strength-developing benefits. On your inhales, 

Lengthen from your wrists to your hips, deepen your roots from your hips to your heels, recommends Cullis.

NO.5 - Bal asana - Child’s Pose - Is One Way to Help You Relax and Unwind

Directly from Downward Facing Dog, simply bend your knees, bring your butt to your heels, 

And bring your chest toward the floor over your knees. Bend your shoulders and head to the floor.

If you can’t place your arms along your sides, you can support your head with your arms, folding them under your forehead against your temples. 

Take your time to breathe and relax as much as you want.

In a sea of yoga poses, Child's Pose is one I hear with a lot of people saying it is a healing yoga pose, it is my favorite. 

It breathes the breath and brings the breath and the body together; 

It wakes up the body through the breath and sends benevolent energy through all the muscles.

Awakening your breath from the inside out is an opportunity to get grounded, to go inward, out of your busy mind and into your body. 

Child’s Pose is such a simple and helpful pose when you need to take a break, 

Or need to relax throughout your practice or even anytime you feel tired or overwhelmed.

6 Opening a Stretch to Your Hips Baby Pigeon Pose

Put your right knee forward from all fours between your hands. Straighten your left leg behind you, 

As if you were doing a lunge, just so that you can keep the knee and the top of your foot on the floor. 

Get into position now by rotating the right knee toward the right wrist and bringing it down to the floor with your right calf flat on the floor, 

And your right foot resting under your left groin. 

Now, bend your upper body over the bent leg - you can learn all the way down to the floor, or figure you can rest on your elbows.

Inhale, through your nose, slow, deep breaths on in and out for 5 counting. Before you switch sides, 

Stretch the calf muscles by pushing yourself back on the leg on your left side. 

But do it again this time with your left leg bent and your right leg extended.

For runners, this is a favorite since it opens up the hips and releases the glutes and lower back, as well, Lawrence says. 

She says you MUST do this stretch if you run, lift weights, do Cross Fit, or Spin to keep strong and flexible and help improve your performance. 

It might feel awkward at first, but you’ll quickly come to love this pose, Lawrence assures.

NO.7 - Improving Your Posture with Mountain Pose - Tadasana

Your chest is open, big, and spread with your hands at your side, your feet on the floor, 

And feeling your feet on the floor, feeling your back feeling your legs.

You then analyze your posture in front of a mirror. Lawrence makes her athletes stand, each with long pencils in each hand. 

I tell you to point pencils towards the ground like a compass. Are they the same? Straight point, that one point, or three on the clock?

This pose will tell you if you have imbalances in your shoulders and clue you in on what you need to work on.

Your shoulder is very turned in if one pencil is turned in so squared.

NO.8 - To Restore and Revitalize We Use Legs Up the Wall Pose

This is a great ending pose for beginners or experienced yogis. Put your butt right up against a wall and lie on the floor. 

Lean your torso flat on the floor and perpendicular to the wall and then walk your legs straight up the wall so that you’re in an L shape.

You might want to put a rolled-up blanked under to back to support it or keep, 

The elbows away from the body to the sides of the body, on the floor, and so forth. 

The flexed toes feel a stretch in the backs of your legs. Hold the position and breathe deeply as long as you want. 

Roll over to your side, bringing your knees to your chest, and then release.