There are several asanas that embody the strength and power and fearlessness, and Warrior 1 is the foundation for these empowering standing poses. Learning to relax in Shavasana will allow you to more easily and quickly relax into the other yoga poses, which will allow you to further reduce stress and tension in your body. “This pose is accessible for most, and it’s a position those practicing yoga can always go to when they are feeling overwhelmed, stressed, or when they have the need to calm their body down. If you’re building up to feeling strong in plank pose, lowering your knees to the mat will reduce the effort required to hold the pose with good alignment. Many yoga newbies struggle with having the necessary upper body strength to protect the wrists from strain and to further advance in the practice. If you use a simple online calorie calculator you will see that a 150-pound person burns about 62 calories doing 20 minutes of Hatha yoga.Skandasana or Half Squat Pose is a deep side lunge that stretches the hips, hamstrings and groins.I personally love this pose as it allows me to totally let go of tensions after working on my computer.The use or reliance of any information contained in this application is solely at your own risk.Basics & Essentials - Class 1 of 5 Are you brand new to yoga?This is a FREE short flow class to get you moving in the morning or wind down after a long day.We have conveniently grouped these 14 easy-to-follow videos by short, medium, and long class lengths.From Hatha to Kundalini yoga, there are a lot of different styles to choose from. Exploring the ancient practice of breath control in yoga. This calming practice reminds you how to help yourself. But even subtle misalignments can make the sequence feel impossibly challenging. Don't know where to start when you unroll your mat? Feel the burn in your legs and engage your core! Join an online yoga video membership for more guided flows! Enhance your flexibility with flexibility yoga videos online It’s believed that your hips store emotional baggage, too, so use this practice to feel better in your body and mind.+ SO much more - all through the amazing practice of yoga!While it might look like naptime, it is crucial not to fall asleep in this pose.It’s a simple, soothing pose that relaxes the body.Each month, YJ editors and contributors share the pose that they've been working on.Tom Johnson, Yoga Teacher with Enjoy Community Wellness, describes Crescent Lunge as “an important pose which builds heat and strength in the body, preparing the body for more complex poses. Easy Pose (Sukasana) Follow along with structured online yoga classes With regular practice, yoga becomes more natural and beneficial. In stretching exercises, avoid pushing into pain; instead, focus on feeling the gentle tension. The exercises are carefully selected to provide optimal load, gradually improving flexibility, strength, and awareness. Yoga for Beginners helps ease into practice for those starting out or returning after a long break. In this class we will dive deeper into what yoga is all about while working to strengthen your body and mind from the inside out. Here’s a little yoga 101… The building blocks of any yoga routine start with the poses and breathing techniques. Give your mind and body a break with these beginner-friendly poses. Build strength, confidence, flexibility, and mindfulness to take your yoga practice deeper for the rest of your life. The hips and abdominal muscles are engaged, and this helps to properly align the spine. I treat it as a sort of standing Savasana, a chance to connect with the breath, center, and scan the body and feelings.” From reflecting on our emotional well-being, and hinting previous injuries to revealing adverse lifestyle patterns, the way we stand is the best indicator of what we need to focus on in our yoga practice today. Upavistha Konasana is good preparation for most of the seated forward bends, twists, and the wide-leg standing poses. A cross between Child's Pose and Downward-Facing Dog, Extended Puppy Pose lengthens the spine and calms the mind. Strengthen your lower back, free yourself from back pain in seated poses, and skillfully deepen your forward bends. Form & Awareness - Class 2 of 5You've gotten a taste of yoga in the first class in the series, now let's dive in deeper.Ujjayi is the beginner-friendly springboard for all other formal pranayama.Chakki Chalanasana or Mill Churning Pose stretches and tones the arms and shoulders.Heal and empower your hips and back in this deep therapeutic practice at the wall!Sukhasana or Easy Pose is a simple cross legged sitting pose used for meditation and pranayama.It is advised to use a cushion or blanket under your hips for added support if needed. Some poses are big and energizing and others are subtle and quiet. Before you give up on slumber and pull out your phone to scroll through social media, try one (or all) of these 15 poses for better sleep. No matter how busy you get, it’s important to make time to feel your emotions. It prepares the body for advanced asanas like Lotus Pose. Jathara Parivartanasana involves a deep twist of the abdomen, hips and lower back. Supta Matsyendrasana or Supine Spinal Twist involves twisting the spine while lying on your back. This pose tones the spinal nerves, reduces stiffness, and helps in managing lower abdomen fat and diabetes. Iyengar Chair Yoga: Warrior Series Sukasana also is very calming for the mind and body, and enables concentration.” To make Easy pose easy, try sitting up on a cushion, folded blankets, or even a yoga block. The classic seated pose with legs crossed and a straight spine isn’t always easy to do. One of the most essential and easiest yoga poses for a beginner to learn is cat pose and cow pose. Having been a teacher’s assistant at over 50 yoga teacher trainings worldwide, Rebecca Rebecca has a firm grasp on the fine art of yoga and meditation. If you’re interested in cultivating that sense of peace a little further, try out restorative yoga. If you have burned through all of your favorite 10-, 15-, and 30-minute classes, take a dive into a full 1-hour class and see what a difference it can make! Whether you want to take the plunge or just pop in for a day or two, this lesson from Fightmaster Yoga is a great place to start. While every yoga teacher is different, you’re sure to notice that Jason has a clear, calming, and straightforward approach that makes yoga easy to learn. We recommend that you follow the link to the yoga pose instruction page to see the step-by-step instructions on how to perform each pose. Even though there are hundreds of asanas, most yoga classes repeat the same primary ones. We have over 120 different yoga exercises listed in our asana index–fortunately, you don’t need to learn them all when you are just starting yoga. Ashtanga is the most physically challenging style of yoga, and this 20-minute class is a great introduction to its breath work and movements. This yoga class begins with some half sun salutes to learn how to synchronize movement with the breath and then proceeds into full sun salutations. If you have an account, login to list your classes, or register to create a new account. Throughout class you will be encouraged to go at your own pace, do what you can, and celebrate where and who you are. If that is you, please disregard that thought, and try this class anyway. Flexibility, Mobility & Breath - Class 3 of 5So many people think they cannot do yoga because they are tight or cannot touch their toes. A student tries to crack his girlfriend’s resistance to yoga. Utkatasana powerfully strengthens the muscles of the arms and legs, but it also stimulates the diaphragm and heart. Named for a legendary warrior, Virabhadrasana 2 strengthens your quads, shoulders, and core—not to mention your stamina and inner resolve. Bitilasana is an easy, gentle way to warm up the spine before a more vigorous practice. No matter where you are in your practice, these fundamentals provide you with what you need. Some teachers may ask students to raise their hands at the beginning of class if they do not wish to be touched throughout a practice. “The practice of this posture can change daily based emotional factors such as how much sleep you’ve had, type of day, interactions with others, so it is important to tune into your emotional body and simply notice, and never judge. Reverse Warrior and Warrior Angle both rely on the same alignment in the legs and hips as this pose. If the full variation of the posture isn’t appropriate or accessible for your body, you can always lift the back heel to reduce pressure on the ankle and hips or even lower to the back knee. This pose should be all about relaxation, and you shouldn’t feel any tension in your body. Gomukhasana or Cow Face Pose stretches the shoulders, triceps, chest and hips. It offers a firm and stable base for meditation and yoga practices. It gives deep stretch to the thighs, knees and hips. Urdhva Hastasana or Upward Salute Pose stretches the whole body and opens the chest. You'll ground down through the lower body with a few juicy standing poses. Over time, this practice can even help you safely build up to the lotus pose and the shoulder stand! You will feel supported throughout this class using any steady, and preferably backless chair to experience this brief yet encompassing warrior series. In a beginning class, we do this by learning standing poses. Virabhadrasana I (Warrior I Pose) With these variations, you can experience yoga in a more supported manner—perfect for those days when you are lacking energy but still want to practice. Sometimes you need to challenge your body in order to quiet your mind. They look so very simple, but these asanas challenge your body and your mind. This series is perfectly paced for those brand new to yoga. There are no prerequisites to this series or class. In this short practice you'll move the energy of the upper body with down dog, plank and easy twists. To stretch and release stress in our bodies is so very necessary and important and this class does just that! How can we make good use of our time in this incredible series of postures and movements?! If you lack upper body strength, as I did when first starting out, don’t torture yourself. This is a combination of two poses that creates a “flow”. This following sequence is meant to be a flowing sequence, which is what Vinyasa yoga is, but you have control of how intense you make it. A well-known saying goes something like “Movement with awareness is yoga. Cow Pose can be done on your hands and knees, or even in a seated position during chair yoga. Cat Pose can help relieve tension in your low, middle, and upper back, as well as improve posture. For this variations, you can try placing a block under the side of your bent leg to release the tension in the stretch. Maybe try to hold it for a short amount of time on your last set before you drop to your knees and build from there. But with that being said, listen to your body and if you are not at a full Chaturanga yet, that is okay! Or, in the video tutorial below, Lizette shows you how to properly use yoga blocks to assist you with your Chaturanga. Drop your knees to the floor for a half Chaturanga, or opt for Knees-Chest-Chin by dropping the knees, then chest, then chin to the floor using the core (still challenging!). The Sun Salutations are a basic sequence of linked poses to warm and energize the body. If you’re looking for the highest quality and most helpful online yoga classes for beginners, we have compiled the top 14 best videos that you can explore in the comfort of your own home. This is a great restorative yet strengthening pose to end a yoga sequence before rest. The type of yoga and how intense you make it makes a huge difference in calories burned per session. If you use a simple online calorie calculator you will see that a 150-pound person burns about 62 calories doing 20 minutes of Hatha yoga. I’m sure that you are wondering exactly just how many calories does 20 minutes of yoga actually burn. For modifications, I do suggest having a pair of yoga blocks and a strap- you can check out our yoga tools page for recommendations. All that matters is you are moving, growing, and learning! “Bridge Pose is a nice, grounding pose that creates flexibility in the thoracic spine, strengthens the back, legs, and glutes and opens the hips and shoulders. “Triangle is one of the first poses taught to beginners and practiced in more advanced classes too,” notes Tom Johnson. “This movement and action of the spine is found in many other yoga poses, so it is considered a foundational pose for beginners to understand and master. We reached out to eleven yoga experts to get their recommendations for the most essential yoga poses that beginners should start with learning. This slow and mindful yoga practice is perfect for beginners and is also a good “back to basics” refresher class. As you practice more, you’ll learn what you need for a comfortable experience. If you borrow a mat, many studios provide sanitizing wipes so you can clean the mat before and after use. While yoga pants are popular, you can wear gym shorts, sweatpants, a sweat-wicking workout top, a t-shirt, a sports bra—anything you’re most comfortable in. Can’t Sleep? Try These 5 Yoga Poses for Insomnia That Are Backed By Science. These classes are not specifically designed to build from one to the next, but they do increase in intensity and posture offerings! In this class we are focusing on stretching the hips, abdomen and back. In this class designed for students of all levels, we invite you to embrace the art of slowing down and nurturing your body, mind, and spirit. Yoga is not about bending like a pretzel; instead, it's a practice focused on nurturing your mind, body, and spirit. “Prana” refers to life force or breath sustaining the body; “ayama” means “to extend” or “to draw out.” The two together mean breath extension or control. That’s why focusing on your breath—pranayama—is considered an essential component of yoga. Whenever we have found that, we are in that state of yoga.” Set at just ten minutes, this is a must-do yoga session for all. The progress you make today is the foundation for tomorrow’s practice. In India, where yoga originated, it’s a sign of respect to remove your shoes before you enter someone’s home, temple, or practice space. If it’s your first time going to yoga class at a studio, you most likely don’t need to bring anything (aside from a water bottle to stay hydrated). If you want to try beginner yoga at home before ever stepping foot into a studio, there are tons of free resources online for yogis. Make sure there is no tension in your shoulders or neck and that you feel at ease breathing in this position.”Use these tips to help support yourself, or your students, on the mat.In this yoga video, you will learn how to set up and align into the many common yoga poses like Tadasana, Downward Facing Dog, Plank, Cobra, Up Dog, Warrior 2, Warrior 3, Tree, and Bridge.If you want to activate and stretch your tight muscles deeply, try out this 30-minute deep stretch yoga session from YOGATX.As Yoga Teacher and Yoga Therapist Donna F. Brown tells us, “Easy pose is often difficult to do as most people do not know how to sit still for even 5 minutes in our chaotic, fast-moving society!Gomukhasana or Cow Face Pose stretches the shoulders, triceps, chest and hips.This practice will help release tension (both physical and emotional) in just a few minutes at your desk. To get the most from this class, please practice the first 2 classes in the Yoga 101 series at least once. Form & Awareness - Class 2 of 5You've gotten a taste of yoga in the first class in the series, now let's dive in deeper. You will get a feel for yoga, as well as learn the basics, allowing you to build a strong foundation. Her directions are clear and easy to understand, making this a perfect class for a total beginner! In this yoga video, she will coach you through a quick 20-minute yoga workout and teach you the basics on the yoga mat. Adrienne is a yoga teacher slash actress who has been teaching yoga through her series, Yoga With Adrienne, for a few years. Lion Pose Choose Yoga 101 for a 5-day program to teach you the basics and foundations of yoga.The classic seated pose with legs crossed and a straight spine isn’t always easy to do.In a nutshell, you’re sore from build up of lactic acid.“As a beginner, focus more on creating a strong base with the legs and seeking length and alignment in the spine.Get sequences and tutorials on foundational yoga poses, as well as answers to your questions on all the yoga basics.Also know that you will get to enjoy some delicious twists in crescent lunge, and of course all linked to mindful breath. But these 15 beginner yoga sequences are here to help. When you’re new to yoga, the number of practice options can feel nothing short of overwhelming. Starting your day with a 15-minute yoga flow can boost your energy, improve flexibility, and set a positive tone for the day ahead. This provides balance for your body and prevents one side from being more worked on than the other.Get started on your weight loss journey with one of these challenges that are high intensity and will get you sweating!Although the sequence is short, it is extremely well rounded and will show you what yoga poses you can use to build strength and flexibility.Makarasana or Crocodile Pose is a relaxing pose that calms the mind and body.They gently stretch and relax your body, making them perfect for winding down and improving flexibility.If the full variation of the posture isn’t appropriate or accessible for your body, you can always lift the back heel to reduce pressure on the ankle and hips or even lower to the back knee.This helps release pressure from the shoulder girdle, which allows you to focus on maximizing the length in your spine.”Jason Crandell struggles to make time for his home practice just like the rest of us. Utkatasana or Chair Pose is a strong squat-like pose that strengthens the legs, core and spine. And if you are a beginner, it can feel overwhelming with so many poses and practices to choose from. It’s believed that your hips store emotional baggage, too, so use this practice to feel better in your body and mind. Forward-bending yoga poses involve reaching toward your toes, stretching your back and hamstrings. Inversion yoga poses flip your body upside down, like headstands or shoulder stands. Seated yoga poses focus on flexibility and calmness. Virabhadrasana I or Warrior I Pose is a foundational pose that builds leg and core strength. In this Beginners Yoga Series, we focus on stretching the back of the body with this stretch for your spine, shoulders and hamstrings. Of course, it can help you improve posture, stretch muscles, increase relaxation and keep joints lubricated, but studies show that yoga can also help… Purna Yoga co-founder Aadil Palkhivala shares a practice to help you align your body and mind. Learn how to build a solid foundation from the ground up with these yoga sequences that target the leg muscles. thoughts on “The 20 Minute Yoga Routine Every Beginner Needs + Free PDF” This is the only yogasana that can be performed after having a meal. Vajrasana or Thunderbolt Pose is a foundational pose that is easy to do. Virasana or Hero Pose is a kneeling pose used for meditation. Eka Pada Indudalasana or One-Legged Standing Crescent Pose stretches the thighs, groins and abdomen. Add to that the stress of squeezing in a practice in your busy schedule, and it’s enough to have you rethinking the whole “doing yoga” thing. If you found this morning yoga flow helpful, this is the perfect flow for you. Transform your mornings with yoga – start today! This 15 minute morning yoga flow is just the beginning! Doesn't your body deserve a break?When you’re new to yoga, the number of practice options can feel nothing short of overwhelming.If you’re a beginner to yoga, it can seem intimidating.Hip-opening yoga poses stretch and loosen tight hips, improving flexibility and easing tension.As Rachel Land notes, “Several key yoga poses require us to bear our weight on our hands, something that most of us don’t often do in daily life.The sensations of my breath, my movement, and my body capture my full attention.Alternatively, this practice is also a great option if you have an injury or limited mobility.If you’re new to yoga, or just looking for a solid foundation, these online classes are designed to create the alignment and extension necessary to build a beautiful practice.As described by the teacher, Brett Larkin, Kundalini doesn’t flow on the breath like other forms of yoga. Here's everything you need to know about this widely used—but often misunderstood—yoga term. It seems so simple as to hardly be a pose. When the standard alternatives don’t feel right, try these instead. Get some calm in before the day even starts. Just because it's a backbend doesn't mean all the work should be in your spine. This sequence moves through various sun salutations and other fundamental poses that you will encounter in a Vinyasa style of yoga. This class might move through the poses a bit quickly for newbies, so this would be a great option to work up to once you’ve practiced with some slower-paced videos. This video breaks down each pose in that series with clear alignment techniques so that you can practice the sequence with confidence and safety. Loosen and lubricate the joints of the body with these fun and pleasant rotational movements, great as a warm-up to any practice, as well as keeping the body limber after long periods of immobility or at any time of day We will be working a lot in tabletop and in Sunbird Pose for balance and strength while also focusing on the grace, ease and flow that is captivated by a hummingbird (sunbird). This is a FREE short flow class to get you moving in the morning or wind down after a long day. Also know that you will get to enjoy some delicious twists in crescent lunge, and of course all linked to mindful breath. Iyengar Yoga is a style of yoga that will meet you where you are. The truth is the class doesn't get easier, you just get better; and that improvement will soon extend to your everyday activities. The brain-body connection is so very important. A simple yet powerful practice allows you to control the intensity by incorporating guided breath work. Kelly Clifton Turner believes “this pose is great for beginners, as it is a pose that can easily be modified to fit the individual. I always feel the narrative of my mind slow to a steadier pace as soon as I begin this pose. “This pose not only is excellent for your physical being but is incredibly effective in the interconnectedness of the mind and body. Remember to sink into your front leg to intensify the pose. To complete the flow, come back into Downward Facing Dog. The key here is to use your core to make make sure your knees do not touch the ground during the transition. I know there are a ton of skeptics out there regarding whether yoga can help you lose weight, more so because I was one of them. Yoga is actually one of the best exercises to tone, build lean muscle, lose weight, and decrease cravings. This yogi pushup movement is one of the most difficult to have the correct alignment of all of the basic yoga poses, especially for new students.“Yoga has helped me to deal with life struggles,” says Kiesha Battles, yoga teacher and trainer, and co-director of the Yoga Retreat for Women of Color.As explained above, you need to pick the right kind of yoga in order to build muscle, as well as the right kind of poses.Your yoga mat is the perfect place to explore and reconcile the core dilemma your Enneagram number has revealed.Lucile Hernandez Rodriguez tells us that “this pose will greatly help you in beginning your yoga practice as it will bring you the shoulder mobility you need for other poses such as downward-facing dog.”“Most beginners have tight shoulders from being hunched at a computer all day.You can also decide to grab opposite elbows and sway from side to side in ragdoll pose. Pranayama, or breathwork, is an essential component of your yoga practice that influences your blood pressure, mood, and sleep. If you have any other questions please feel free to comment below! Remember to download the printable from our FREE resource library where you get access to a ton of other free health and yoga printables! In a nutshell, you’re sore from build up of lactic acid. Check out our detailed and comprehensive list of the best beginner yoga poses to get a better foundation of the asanas you will encounter in a beginner yoga class. This energizing vinyasa yoga class moves with the breath and flows between the basic poses of down dog and low lunge. This “fun and feel-good” 10-minute yoga routine is a great way for beginners to start their day. This 15-minute yoga routine has only one standing pose, so this class focuses more on flexibility than strength. You will move through breath work, poses for the spine, hips, shoulders, and core, as well as poses for the hamstrings, wrists, ankles, knees, and low back. Keep in mind that yoga is a mind-body-spirit practice that is about much more than just fitness. Here are six basic yoga poses that are beginner-friendly. The word “yoga” derives from a Sanskrit word that means “to yoke” or “to unite.” This makes sense when you consider that yoga is a practice meant to unite the mind, body, and spirit. Between the gravity-defying poses you see on Instagram and the overwhelming array of class options, it can be easy to think of yoga as exclusive. Each pose invites you to explore the limits of your body and mind, growth with every stretch and breath. On days where your wrists are bothered by weight-bearing, you can prop the heels of your palms on a folded blanket or mat, or take plank pose on elbows and forearms instead. Certified yoga expert Mackenzie Shier notes that “Triangle is a great posture with a lot of benefits while being accessible for most people regardless of yoga experience. This foundational pose is much trickier than it looks, so approach this posture with patience and persistence. Beginners may also want to keep the back knee down on the mat and focus on building the base in the front leg.” Vakrasana or Half Spinal Twist Pose improves back flexibility. It stretches the shoulders, neck, chest and back. Viparita Karani or Legs Up the Wall Pose involves lying on your back with your legs straight against a wall. Ustrasana or Camel Pose involves arching the back, stretching the chest and abdomen. We also asked them for their tips and advice on how beginners should approach these asanas and how to modify the poses to make them approachable for newbies. If you are new to yoga, you might feel overwhelmed with how to safely and adequately perform all of the yoga poses. This is a slower moving yoga class with a generous number of alignment cues to help you fine-tune the poses and help prevent injury. Knees can always be on the ground to support this mindful transition without sacrificing form.” Keep your upper arms hugging in towards the ribs as you hinge the elbow joints back towards your hips. Initially, the beginner can use them by placing one block underneath the back at the base of the shoulder blades, which helps to open the heart center. It’s an excellent counter-pose to the position many people assume during the day as they’re hunched over a computer or steering wheel. As you finish this guide, you have taken the first step on a path to physical and mental transformation. Paschimottanasana or Seated Forward Bend Pose is a deep stretch for the back and hamstrings. Prasarita Padottanasana or Wide-Legged Forward Bend Pose stretches the hamstrings, inner thighs and groins. Ardha Halasana or Half Plough Pose is a beginner-friendly variation of Halasana. Eka Pada Uttana Padasana or One Raised Leg Pose stretches the leg and abdominal muscles. This can help you feel for any tight areas you might have missed as well! Muscle requires more energy than fat, so the more muscle you build, the more calories you naturally burn- which means your metabolism increases. Compared to Hatha, Vinyasa yoga burns 198 calories per 20 minutes. Our How to Start a Yoga Practice guide will give you the four basic steps to starting a yoga practice. You will find a backbend in your thoracic spine and stretch the whole front of the body, including your throat, chest, and abs. If that’s your case, fish pose will bring a feeling of release and gently open your body. If you have poor posture and tend to hunch forward then you will love how Fish pose opens up your chest and helps to realign your spine. Studies have found that practicing yoga may help lower blood levels of an inflammation-promoting immune cell called IL-6 and cortisol, also known as the “stress hormone.” When you begin to practice yoga regularly, you’ll unlock a host of health benefits. Some yoga teachers consider pranayama as the most important part of the practice. You can also tell your teacher directly before the practice begins. Yoga instructors will often show various modifications for a single pose using props that the studio provides. Using props is about making yoga comfortable and accessible for you. Extended Puppy Pose This lesson helps you prepare for these poses by lengthening your sitting pose with prep stretches, activating your core in and up, and widening the collarbones. Some beginner classes don’t contain the right cues, move too quickly, or are packed with technical advanced poses. If you’re starting to feel more committed to your yoga practice, why not challenge yourself to a 30-day streak? This session from Sara Beth Yoga features side stretches and seated Cat Cow to warm up your spine as well as muscle activating poses like Tabletop and Hip Circles. The type of yoga and how intense you make it makes a huge difference in calories burned per session.Rest one hand on the belly, connecting with the rise and fall of breath, and the other hand at the heart, feeling the steady drumming of the amazing organ that supports you every second of every day.This class uses modified transitions and yoga blocks for greater safety and stability moving between poses and moves at a much slower pace to allow time to refine and simply be and breath in each position.A classic restorative posture, Supta Baddha Konasana or Reclining Bound Angle Pose can be modified for any level of hip and groin resistance.This type of breathing pattern is approximately equal length inhalations and exhalations and should feel both energizing and relaxing.Unfortunately, practicing Triangle Pose too often without its counterpose can create an imbalance in the joint.A simple yet powerful practice allows you to control the intensity by incorporating guided breath work. Surprising Ways Yoga Helps You Lose Weight It is common when first starting to get lost in your mind due to the discomfort. Setting goals for your practice and achieving them is the best feeling in the world, and will make you want to keep going and keep improving. If this pose feels too hard, don’t worry, there are tons of down dog modifications you can do. As Arora explains, yoga is “that harmonious, peaceful, content, still state of mind. In fact, the reason you do yoga isn’t because you’re flexible—it’s to become more flexible in your body as well as your life. The truth is, yoga is for everyone and you don’t need gymnast-level flexibility to give it a try. If you’re a beginner to yoga, it can seem intimidating. So here is a little video for the complete, brand new and total beginner - to help you feel comfortable on the mat and to give you a little taste of what Yoga Asana (the physical practice of yoga) is all about. Even though this list of poses for beginners is small, it is still a lot of information to digest at once. “Like all Warrior poses, the posture creates a feeling of strength, power, and focus. Check out this great list of free beginner yoga videos to try out some basic yoga postures to get a better understanding of what a yoga class looks like and feels like. When you are in Tadasana, every muscle group in your body is utilized to hold you erect. What’s more, Tadasana reveals the uniqueness of each and every body, creating the opportunity for creativity instead of blindly forcing our bodies into the “perfect” shape we’ve seen on Instagram.” As Yoga Teacher and Yoga Therapist Donna F. Brown tells us, “Easy pose is often difficult to do as most people do not know how to sit still for even 5 minutes in our chaotic, fast-moving society! This spinal movement exercise can also be practiced in a seated or standing position.” The sensations of my breath, my movement, and my body capture my full attention. Pawanmuktasana or Wind Release Pose is a simple pose that releases gas and eases digestion. Ardha Pawanmuktasana or Half Wind Release Pose stimulates the abdomen and digestive organs and stretches the lower back. It’s ideal for cooling down after a yoga session, and helps you recharge yourself. Baddha Konasana B or Bound Angle Pose B is a deep hip opener that stretches the inner thighs, groin and lower back.