Beginner yoga: 3 positions to know for a good start!

Verified on 19/01/2023 by PasseportSanté

Beginner yoga: 3 positions to know to start your practice well

Are you a beginner and want to deepen your knowledge of yoga postures? Here are 3 yoga positions accessible to all to start in yoga. Note that it is always recommended to start accompanied yoga. Thus, you will avoid injury and you will be able to optimize the benefits of yoga on your body and your mind.

Until you feel ready to practice independently, here are three postures screened to better understand them. To your mats!

Balasana – Child’s Pose

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Child’s pose is a recovery position that can be practiced at any time during the yoga session. It is ideal for taking a moment of rest.

How to enter the pose?

Start kneeling on your mat, big toes touching. Lean forward, bring the belly in contact with the thighs and place the forehead on the ground. You can keep your knees together or spread them wider to allow your chest to show through.

The arms are extended along the body, palms facing the sky. Relax your shoulders, jaw and close your eyes. If it is not comfortable to rest the forehead on the floor, rest it on a block.

There is a point of energy that is located in the center of the forehead, between the eyebrows. It stimulates the vagus nerve and triggers rest and digestion. Finding a comfortable place for the forehead is key to achieving this soothing effect. Stay as long as you want in this posture, and breathe consciously.

Possible adjustments

There are several possible variations for the placement of the arms in this posture. If you want to stretch your back more, you can, for example, extend your arms forward, elbows outstretched and palms anchored to the ground. With each inhale, stretch your fingers a little further forward on the mat, and with each exhale, try to sit a little further back on your heels.

What are the benefits of Balasana?

Child’s Pose is a gentle stretch for the back, hips, thighs, and ankles. It can also help relieve back pain, stress and fatigue. With practice, this posture teaches you to refocus on yourself and develop your attention span.

Jathara Parivartanasana – Floor Spine Twist Pose

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The floor twist helps restore your spine’s natural range of motion. By practicing this posture, you also cleanse your organs and stimulate your blood circulation.

How to enter the pose?

To begin, lie on your back with your knees bent and your feet planted comfortably on the floor. If your neck and shoulders are tense, or if your chin is pointing up instead of down toward your chest, elevate your head a few inches with a blanket or pillow.

Take a few moments to make sure your back is flat on the floor. Extend your arms in a cross, palms facing the floor. Bring your knees to your chest and let them fall on the side of your choice. Let the head fall to the opposite side to accentuate the twist. Keep the shoulder blades well anchored in the ground.

Breathe deeply. With each inhale, feel the spine lengthening, and with each exhale, the knees going a little further toward the floor. Hold the posture for ten breaths before performing the same movement on the other side.

Possible adjustments

If your knees aren’t touching the ground, you can use a brick, bolster, or cushion to rest your knees on. Using a support will give you more comfort and allow you to hold the posture longer.

What are the benefits of Jathara Parivartanasana?

The floor spine twist is a therapeutic posture that helps fight stress, fatigue and anxiety. It also realigns the spine and relieves back tension. It is also intended to compress the organs of digestion and elimination so that they can function better. This pose has a calming effect on the mind and body. You will feel invigorated after practicing it.

Vrikshasana – The tree pose

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The tree pose is a classic standing posture that you will encounter very quickly when you start yoga. It brings strength and balance. This position helps you feel centered, stable, and grounded.

How to enter the pose?

Start standing with your back straight, shoulders rolled back, stomach tucked in, and feet hip-width apart.

Push off the ground with your feet and grow taller. Look straight ahead at a fixed location. Place the sole of your right foot on your left thigh or calf. Avoid contact with the knee to avoid damaging the joint. Press your right foot and left leg together.

Make sure your pelvis is aligned and the bent knee is open outward. When you feel stable, place your hands in prayer in front of your chest. The contact between the hands is soft and the elbows are relaxed. Hold for several breaths, then repeat on the left side.

Possible adjustments

If you feel stable and comfortable in the posture, stretch your arms up to the sky, hands aligned at the shoulders and palms facing each other. Then you can look up to the sky.

What are the benefits of Vrikshasana?

The tree is a strengthening posture that can help build self-confidence and raise energy in the body. This posture improves your overall posture and counteracts the effects of prolonged sitting.

It is particularly recommended for people with sciatica or flat feet. This position strengthens the bust, thighs, calves and ankles. It stretches the hips, shoulders and back.

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Beginner yoga: 3 positions to know for a good start!

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