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Yoga Poses for Beginners

If you’re interested in yoga but never had the time to explore its many benefits, these yoga poses for beginners will give you a taste of what you’ve been missing. These stretches can have major impact on our bodies’ functions and how we feel in everyday life. This list of yoga poses for beginners was carefully curated to help you stretch it out and ease your mind.

Peace Love Yoga in Vineland is a part of our growing Xspero™ Network, and they are currently offering online classes for everyone at every level of experience. When you purchase a digital gift card for a class on the Xspero™ app, 20 percent of that purchase immediately goes to a charity you choose—because Giving Feels Good.

Here are five yoga poses for beginners to help get you warmed up for your online class with Peace Love Yoga.

Pose #1: Child’s Pose (Balasana): Kneel on your mat with toes touching and knees hip-width apart. Upon exhale, lower your torso between the knees, extending your arms out with palms facing down. Release the tension in your shoulders and allow them to relax toward the ground. Place the forehead on the mat, a block, or a blanket for support. This pose helps stretch the hips, thighs, and lower back.

Pose #2: Downward Dog (Adho Mukha Svanasana): Begin on your hands and knees. Spread your fingers wide and align your hands under your shoulders. Press into your hands into the mat and lift your tailbone toward the ceiling, straightening your legs as best as you can. Gently press your heels towards the floor. Let your head hang heavy with your ears near your arms. Hold for five to 10 breaths and slowly fold down to the mat. This pose helps to stretch the shoulders, hamstrings, hands, and calves.

Pose #3: Warrior I (Virabhadrasana I: Standing in the middle of your mat, place your right foot forward about four steps. Bend the right knee into lunge, so it is at 90 degrees. Keeping your left leg long behind you and turning your left foot about 45 degrees. Square your shoulders and torso directly forward. Raise both arms up and over the head. Relax your shoulders and bring your gaze up toward the ceiling. Hold the pose for 10 breaths and repeat on the other side. This pose helps strengthen the legs, open the hips and chest, and stretches the arms and legs.

Pose #4: Warrior II (Virabhadrasana II): Begin by standing on your mat with feet parallel and positioned approximately three to four feet apart. Pivot your left foot so your toes are facing the top of your mat and bend your left knee into a 90-degree lunge, keeping your knee aligned with your ankle. You should be able to see your left big toe when you look down. Extend arms out at each side, shoulder height, and allow your shoulders to soften. Turn your gaze to face the middle of your front hand. Lower your lunge, so long as it feels comfortable. Hold the pose for 10 breaths and repeat on the other side. This pose helps stretch the legs, groins, and chest.

Pose #5: Half Lord of the Fishes (Ardha Matsyendrasana): Sit upright on the mat with your legs stretched out before you. Cross your right foot over the left thigh, resting the foot on the floor or a block. Turn at the abdomen toward your right hip as far as you feel comfortable and hook your left elbow on your right knee. Plant your right hand on the floor near your tailbone and sit nice and tall. If your neck allows it, turn your gaze over your right shoulder. Hold pose for 10 breaths and repeat inverse steps for the other side.

This pose helps stretch the shoulders, hips, neck, and spine.