For some reason, in the last decade, yoga – in all its bizarre forms (hot, cold, with beer and even, goats) – has become a go-to workout for fitness fanatics.
It has transformed from being a workout you might do once a week wearing slouchy tracksuit bottoms to an exemplary physical and spiritual ideal (preferably dressed head-to-toe in the latest yogi gear and sipping on a dairy-free, gluten-free, high-protein, pumpkin-seed smoothie). For many, yoga is a lifestyle, not just a form of exercise.
Both yoga and meditation can reduce stress, improve brain functions and give you a break from your daily routine.
For beginners, a gut feeling of inner anti-calm is something of a rite of passage – an experience that you have to push through before reaching the promised land of yogic nirvana. And whether or not you get there, the stretches are certainly a good form of exercise – one we can all benefit from, meditation or not.
Here, then, are ten easy(ish) poses for you to get started with...
Best yoga poses for beginners
1. Child’s pose
The go-to movement for whenever the class becomes a bit too much and you need a rest. You’ll probably recognise this move from other fitness classes, as it’s often included in various cool down stretches. Kneeling down, with your knees about hip-width apart, make sure your big toes are touching. As you exhale, lower your buttocks toward your heels and rest your torso on – or between – your thighs. Reach your hands out in front, placing your forearms flat on the ground, and let your forehead rest gently on the mat.
2. Warrior 1
Starting with your right leg forward, step your back foot towards the back of the mat, creating a long stance. Bend your right leg so that your knee is in front of your ankle, but not over your toes. Extend and lengthen your arms upward. Try to angle your hips towards the front and keep both feet facing in the same direction.
3. Downward dog
One of the most common and recognisable yoga poses. Start on your hands and knees, with your hands hip-width apart and your knees under your hips. Press into your palms and raise your knees off the ground. Lift your hips up and back, working to lengthen your spine. Exhale and try to straighten your legs as much as you can, keeping your head tucked under. Lift your shoulders away from the ears and flatten the shoulder blades on your back. Don’t forget, your heels do not have to be flat on the ground.
4. Triangle pose
Probably one of my favourites. Step your left foot back and angle out to 90 degrees. Your front heel should be in line with the arch of your back foot. Inhale and raise your arms out to the sides, shoulder height. Exhale and reach your left arm to the left, lengthening your torso directly over the left leg as you move your hips to the right. Rest your left hand on your shin and stretch your right arm toward the ceiling, in line with the tops of your shoulders. Turn your torso up towards the ceiling. Turn your head to gaze up at your right hand. Hold, then try the other side.
5. Cobra
Simple, and perfect for beginners, lie flat on your belly and place your hands under your shoulders, keeping your elbows close to your torso. Draw your stomach up away from the mat and begin to straighten the arms to lift your head and chest forward and up off the floor. Widen the chest and hold before exhaling and lowering yourself back onto the floor.
6. Warrior 2
Similar to Warrior 1, step your left foot towards the back of the mat and angle at 90 degrees. Press down through the pinky toe edge of your back foot to avoid collapsing. Extend your arms out, raising them parallel to the floor with your palms facing down. Hold your gaze just over the middle finger of your right hand and relax your shoulders down and away from your ears. Remember to bend your right knee, stacking it in front of your right ankle, but behind your toes.
7. Chair pose
Standing up straight with your arms at your side and your feet together, inhale and lift your arms over your head, with your palms facing each other. Exhale and bend your knees and lower your hips backwards as if you’re sitting on an invisible chair. Squeeze your inner thighs together and drop your tailbone towards your heels.
8. Tree pose
This one will test be sure to test your balance. With your feet together, slowly raise your left leg and place the sole of the left foot to either the inner thigh or shin of the right leg. Avoid placing your foot near your opposite knee and try to keep your hips level. Press your foot against the opposite leg and bring your palms together at your chest. If you’re feeling strong, try raising your arms above your head, then try the other side.
9. Half forward fold
Begin in a standing forward fold (Uttanasana), with your feet separated hip-distance apart and your knees bent as much as you need. Inhale and lift your torso up halfway to find a flat back, and either place your fingertips on either side of your feet or your palms on your shins. Straighten your arms and lift your torso away from your thighs. Send your gaze slightly forward to lengthen the back of your neck.
10. Bridge
Lie on your back, bend your knees and set your feet flat on the floor, with your heels close to your torso. Place your arms alongside your hips, palms down. Pressing your feet and palms into the floor, lift your hips up. Lift your buttocks until the thighs are parallel to the floor. Use your legs to support you.
What type of yoga should you do?
Iyengar
Meticulousness is the name of the game when it comes to Iyengar classes, which take a methodical approach to mastering yoga postures – from downward-facing dogs to standing balances. “Classes include thorough demonstrations, a focus on proper alignment and the use of props to help you deepen your understanding of each posture and help with form,” explains triyoga yoga manager Genny Wilkinson Priest. Purported benefits include developing strength and flexibility, helping with postural problems, and easing stress.
Good for: Beginners and those who like precision in their practice
Ashtanga
“A dynamic, breath-led practice, ashtanga follows a set series of poses,” explains head of yoga at FLY LDN Fi Clark. Think the likes of forward folds, shoulder stands and plenty of sun salutations. “It’s suitable from beginners up and comprises six series that increase in difficulty. Each series should be mastered before embarking on the next,” explains Clark. The benefits? “Ashtanga is good for building strength, flexibility, agility and mental focus.”
Good for: Those who like the structure and discipline of a set routine
Vinyasa flow
“This form of yoga bares similarities to Ashtanga but incorporates more of a creative element to the sequences, allowing more freedom to be taught with different transitions and modifications,” says Clark. Often classes will incorporate a beginning and ending section that follows a set of Ashtanga postures, with a more creative, flowing middle section where the teacher mixes it up with their pick of over 200 poses, she explains. Many vinyasa classes are fast moving, so expect to get your sweat on.
Good for: People who like variety – expect the unexpected
Jivamukti
With A-list models singing its praises, this form of yoga is seriously on-trend. But it’s not all about posturing and posing – quite the opposite. “Jivamukti classes combine the physical, psychological and spiritual aspects of yoga,” says Wilkinson Priest. “Classes include vigorous asana [posture] practice, supported by Sanskrit chanting, music, readings and references to philosophical texts.”
Good for: Those who want to experience the full 360-degree yogic package – not just a workout
Yin
Get ready to slow things right down. “Yin involves holding seated and lying down postures between two to five minutes,” explains Clark. Yep, that’s a long old time. But don’t be put off – it’s all about simple, passive poses (think the likes of basic forward folds and twists). The idea? “Yin roots itself in ancient practices linked to Chinese medicine. It’s believed we have thousands of meridians, or energy conduits, flowing through the body. If there are blockages, the body can’t function properly. Yin serves to clear those blockages,” explains Clark.
Good for: Rebalancing the body and releasing tightness
Hot yoga
The secret’s in the name – hot yoga is performed in a very warm, humid studio. There are multiple different kinds, with probably the most well-known being Bikram. “Our triyoga hot yoga classes follow a set sequence of postures designed to increase circulation, flexibility and strength,” says Wilkinson Priest. “Far infrared panels heat the studio to 36-38 degrees, with 45 per cent humidity. This penetrates the body deeply and warms muscles, while the increased blood flow makes them more pliable and ‘stretchy’.” So you might just be able to get that bit closer to touching your toes – though as Wilkinson Priest notes, it’s important not to overdo things in hot classes and risk injury.
Good for: Yoga fans who want to take it to the next level
Five things every yoga beginner needs to know
1. Leave your ego at the door
Yoga is not a competition. It’s not about who can stretch the furthest, or wriggle themselves into the most complicated moves. And you certainly don’t need to do a headstand and/or the splits every time you hit your yoga mat. Practice a little self-compassion, and don’t compare yourself with others in the class.
2. You’re allowed to be bored
One of the meditation activities I was set on my yoga retreat was to stare at a lit candle and allow the image of the flame to occupy my mind (also known as trataka). Afterwards, our instructor asked us how we felt – it’s supposed to help you find inner peace – but I just felt bored. Supposedly, this is fine and boredom is part of meditation. Strive for mental stillness.
3. Eat at least two hours before exercising
Don’t eat and flow. Just like any other form of exercise, make sure you leave two hours before eating. No one likes to feel their dinner swishing around, especially if you’re going to be holding Downward Dog for any length of time.
4. You may break wind
Apparently, it’s a thing, so don’t be ashamed. If you need to commiserate, just search #yogafarts on Twitter. Worth noting: it seems to be some sort of unspoken rule of yoga that when you fart (or indeed, hear others) you shouldn't do – or say – anything.
5. Check your leggings aren't see-through
Finding the best and trendiest yoga leggings can seem like an immense task given the amount of choice there is. You want a pair that is practical, comfortable and not see-through so you can contort your body without worrying that your leggings are going to fall down. If you’ve recently bought a pair of shiny new leggings, you might want to invest in some liquid chalk, otherwise balancing your foot onto your opposite leg might be a bit of a slippery challenge.
This article has been updated for World Meditation Day 2022.
