The 10 Yoga exercises for beginners step by step

The 10 Yoga exercises for beginners step by step

We explain the 10 Yoga exercises for beginners step by step so you can start doing Yoga at home. Maybe the 10 are too many for a beginner, so choose 5 at random and start doing them as soon as possible, and if you can, now.

How to start doing yoga? 

Og Mandino

1. Tree yoga posture

This is one of the easiest beginner Yoga exercises, without a doubt. It's fine to start and you'll work the balance.
- Standing on your WideMat with your feet together. Take the weight to the left foot, and lift the right.
- Bend the right leg and place the sole of the foot on the left thigh through the inner area. Press against the thigh.
 Put your palms together and relax your shoulders.
Ideally, you could keep your balance for 25 or 30 seconds, with each leg.

2. Asana del Puente

- Put your back on your WideMat and stretch it, also your feet. Place the arms at the sides, without touching the body, and palms down. Do a 5-10-10 breathing cycle (inspire-hold-expire).
-Fold one knee and then another supporting the palms of the feet on the WideMat.
-Lift your hips to the fullest, supporting you with your arms and shoulders. Place the arms under the body. Interlace your hands, keeping the upper arm fixed (from shoulder to elbow)
-Take 10 seconds. If you can, let it be a 5-10-10 breathing cycle.

3. La Cobra: one of the easiest asanas for beginners

-Turn upside down, and use your forearms as support on the WideMat. Put the palms of your hands under your shoulders. Now, stretch your legs
-Deep breathing. Lift your upper body by pushing with your arms, fully stretched, and your back and head back.
- Hold 5-10 seconds and repeat 2-3 times.

4. Chair Pose

It is one of the most demanding beginner Yoga exercises you will find, if it were done perfectly. Normally, I get tired a little at first, but cheer up! You will improve. A trick: support your back on the wall if you are in low shape, and as soon as you can, do it as we say.
- Stand on top of your WideMat, with your feet apart at the hips.
- Take a deep breath and raise your arms above your head, parallel and with your palms facing inwards.
- Throw your shoulders back while stretching your back.
- Exhale and bend your knees. Try to form a 90 degree angle, without bringing your knees forward too much. They always have to be at the height of the toes. Nor should you bow your chest a lot.
-Staying like this for 15 seconds would be very good since we are with Yoga exercises for beginners. If you found it easy, do several repetitions. If you reached 1 minute it would be great.

5. El Zapatero: a basic yoga exercise

- Sit on your WideMat and stretch your legs to the fullest, and the toes. Push your knees down with your hands.
-Hands on the sides, and palms on your WideMat. Stretch the spine, raise the head until the chin is perpendicular to the ground. Hands to the thighs.
- Breathing 5-10-10. (Up to here you have performed the Dandasana and then we reach the Zapatero)
- Bend your knees and join the palms of your feet, grabbing at the ankles. Straight back and breathing cycle 5-10-10.
It is normal not to fully bring the feet to the body, but it does not matter. What you have to do is give your best, which is what counts and allows you to progress. When you repeat this position, you will realize that every time you do better and one day you will become an expert.

6. Triangle Pose

-Stay, straight, on your WideMat. Spread your legs a lot.
-Make a turn with the right foot until the right foot is pointing to the right. The left foot move it to the left, more or less 15 degrees (not much).
- Lower the upper body to the right, trying to keep the left motionless. Support your right arm on the WideMat, and if you don't arrive, on your ankle or as close as possible. The left arm points up, and you turn your neck to look at the sky.
-Wait for 5 or 10 seconds, get back on your feet with your right foot facing right and left a little to that side, and repeat between 6 and 10 times. Then to the other side.

7. Rotation: Asana fundamental for the back

-Follow the first two points of the Asana Bridge
-Put the arms cross (forming a 90 ° angle with the body), and palms touching your WideMat.
-Lift the pelvis a little, and move it slightly to the side (left, for example). Now lift your WideMat's feet, and turn your legs to the right side (following the example), keeping them bent, parallel with your right arm. The lower leg has to touch the WideMat.
-Neck to the left. Do a breathing cycle 5-10-10.
-Repeat the exercise to the other side: where I have stressed left is right and vice versa.

8. El Guerrero: one of the fundamental hatha yoga positions

-Stay standing on your WideMat, and stretch your back. Separate the feet about six centimeters or so, raise your arms and stretch them.
- Take a big step forward with the right leg, leaving the left still, and lean over the right, which will make an angle of 90 degrees. The left leg is in tension, and with the right the weight is supported.
-Keep your back straight and raise your arms. 10 seconds like this and return to the original position.
This is one of the best known beginner Yoga exercises and at the same time it costs more to do correctly.

9. Flexion sitting forward

-Follow the first three points (or dashes) of the Zapatero's asana.
-Open the legs and form an angle of 90 °. If you have not yet reached enough flexibility, nothing happens. Try to do your best and have both legs in full contact with your WideMat. Stretch your back, straight.
-Place the palms on your WideMat. Move forward with one hand and then the other until you cannot stretch further.
-Keep this position what you can. Thanks to practice you will improve

Don't worry about anything if you don't get the image posture. You had to see the first day I did this asana when doing yoga for the first time ... I couldn't even touch my feet.

But calm, with the practice of yoga flexibility is improved, and this asana is an ideal exercise for beginners because it is a good way to measure how you move forward.

10. Vasisthasana

- Kneel on top of the WideMat with your back straight and stretched. Board legs and feet. Arms on the sides. Chin perpendicular to the ground, and inspires.
-Left leg back, stretched, and move it to the left, while the right side is still on your knees. Hold the air
- Support yourself with the right palm on your WideMat and place the left arm on the head and stretched, trying to keep it perpendicular to the ground. Now blow out the air.
-Now play a breathing cycle of 5-10-10.
-Repeat the same operation by changing the sides.