The pose gets its name-as you might’ve guessed!-from the way dogs stretch. Downward Facing Dog PoseĪdho Mukha Svanasana-“AH-dho MOO-kah shwah-NAHS-uh-nuh”ĭownward facing dog ( sometimes called “downward dog” or simply “down dog”) is one of the quintessential beginner yoga poses and an essential part of sun salutations. Release by returning to tabletop then gently sitting back on your heels. Allow your head to drop toward the floor. Next, flow into cat pose on your exhale by drawing your belly up and in toward your spine and rounding your back. Gaze a few inches in front of you and keep your neck long.įor cow pose: Inhale, move your hips back, broaden and lift your chest, and raise your head slightly, coming into a gentle backbend. The folds of your wrists should make a straight line that's parallel to the top of your mat. To begin, come to a tabletop position on your hands and knees, with your wrists placed under your shoulders and your knees under your hips. Cat-cow is an excellent addition to the repertoire of foundational yoga poses for beginners. Together, these basic yoga poses stretch and mobilize the spine, hips, and abdomen. Marjaryasana-“mahr-jahr-ee-AHS-uh-nuh” andĬat pose is usually paired with cow pose for a mild warm-up sequence. Press down into the four corners of your feet (also referred to as “grounding down”) and lengthen up through the top of your head. ![]() Broaden across your chest and collarbones. ![]() Your palms can face forward or toward your body, depending on what feels most comfortable to you. Align your hips over your ankles, your shoulders over your hips, and bring your head directly over your shoulders. Keep your pelvis in a neutral position (not tilting excessively forward or back). Spread your weight evenly through all four corners of your feet: the mound of the big toe, mound of the pinky toe, inner heel, and outer heel. To begin, stand up straight with the inside edges of your feet parallel and hip-width (about four to six inches) apart. You might even say it’s the key to all classic asanas (yoga poses), making it perhaps the most important beginner yoga pose to learn. At first glance, mountain pose might look like you’re just, well…standing, but it actually requires balance, postural alignment, and meditative focus. ![]() Of all the yoga poses for beginners, this is a great place to start. Read on to explore these five foundational beginner yoga poses: mountain, cat, cow, downward facing dog, and child’s pose. (When you feel ready for a longer practice, check out some of our online classes for beginners, which range in length from 15 minutes to 60 minutes and are designed to teach you the basics while expanding your repertoire of beginner yoga poses.) ![]() These beginner yoga poses can be practiced on their own or to help prepare the body for a longer yoga sequence. To help you build a strong foundation, we put together this list of five key yoga poses for beginners, along with English translations, pronunciations of the traditional Sanskrit names, and step-by-step instructions for practicing the postures. Yoga is for everyone, regardless of body shape, flexibility, and fitness. While yoga can seem intimidating at first, it is truly an accessible and inclusive practice. If you’ve considered trying some basic yoga poses-or even some advanced poses-you may have felt overwhelmed by the unfamiliar terminology, or simply not known where to start.
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