There's never a terrible moment to start practicing — and experiencing the benefits of - yoga. According to a 2017 national study, yoga is a popular ancient practice for all fitness levels in the United States, with around one in every seven people participating. While difficult inversions and more severe forms might be scary, there are several varieties of yoga that are suitable for people of all ages and physical abilities.
Ross Rayburn, Director of Peloton Yoga and Meditation, recommends starting with a beginner-friendly session. He suggests that novices start by practicing once a week and gradually increase their tempo.
Whether you want to join a yoga studio or attend a virtual yoga session from home, we've assembled everything beginners need to know to get started with a regular yoga practice. Of course, before starting any new workout routine, our health and fitness experts suggest speaking with your doctor.
1. Easy pose
In addition to extending the hips and groin, this position helps strengthen the muscles in the back and abdominal region.
How to do it:
- Sit on the floor, legs out in front of you.
- Cross your shins and place each foot beneath the opposing knee.
- Rest your hands on your knees.
2. Child's pose
Child's pose stretches the back, hip, and arm muscles as well as calms the nervous system.
How to do it:
- Kneel on the floor, with your knees wider than your hips, and toes pointed and together.
- Stretch your arms out on the floor in front of you, shoulder-width apart. Rest your forehead on the floor.
3. Tree pose
Tree pose improves balance and stretches muscles surrounding the hip.
How to do it:
- Stand with your feet hip width apart.
- Transfer your weight to your right foot.
- Raise your left leg and gently move your knee out.
- Place your left foot within your right calf or above your knee, but never on the knee.
4. Downward Dog
Downward dog stretches the back of the legs, spine, hamstrings, palms, and feet. It also strengthens shoulders, arms, legs, and abdominal muscles.
How to do it:
- Begin on all fours.
- Place your hands on the floor below your shoulders.
- Place your knees on the floor, beneath your hips.
- Tuck your toes and elevate your hips to the ceiling.
5. Warrior Two
This vigorous pose improves balance. It works thigh and core muscles and stretches the knees, ankles, and shoulders.
How to do it:
- Stand with your feet about 4 feet apart.
- Turn your right foot out 90 degrees and your left foot inside toward your body slightly.
- Bend the right knee.Raise your arms parallel to the ground, palms down. Look over your right hand.
- Try to maintain equal weight distribution in the front and rear legs.
6. Low Lunge
Low lunge stretches the chest, shoulders, and hamstrings.
How to do it:
- From downward dog pose, step your right foot between your hands.
- Lower your left knee and calf to the floor, pointing your toes.
- Raise your arms alongside your ears.