![]() "It’s more important to keep your spine long than it is to straighten your back leg," notes Peterson. To move into Low Lunge/Anjaneyasana, simply drop your back knee to the floor, keeping the leg extended long and the shin flat on the mat.Hold for 5 breaths and repeat on the other side.Extend your arms toward the ceiling on either side of your head and stretch up as you also press into the mat and feel the stretch in your hips.Try to bend your front leg so that your thigh is parallel to the floor. Bend your front knee and keep your back leg straight and heel lifted off the floor.Take a big step forward with your left foot to start in a staggered stance, with your feet almost mat-length apart.Demoing the moves is Devon Stewart, a yoga instructor and sexual and reproductive health doula based in Harlem. Ready to start? Here are 12 helpful yoga poses for beginners. ![]() "The biggest thing to do as a beginner is to start and then stay consistent with your practice." "The more you practice yoga, the more you’re building awareness in your body," says Peterson. On that note, it's also always a good idea to talk to your doctor before you start a new form of exercise to make sure it's safe for you.Īnd of course, remember that practice makes progress. "Some postures bring up discomfort and some feel really good, but you always want to avoid pain," she says. Be willing to let that mindset go and pause for a moment, and realize that everybody starts somewhere." Another tip that she gives her beginner students: If anything hurts, stop doing it. ![]() "Oftentimes we let comparison or the thought that I should already be good at this push us to unrealistic expectations. Peterson says that it's also important to let go of your ego if you're new to yoga. (Quick note: We're talking specifically about yoga poses for vinyasa or "vinyasa flow" yoga, a style that's pretty popular in the U.S.) If you're experiencing discomfort in your back, this beginner yoga for back pain may help provide much-needed relief! The moves below "are the blueprint postures that allow you to build upon your practice and move onto more advanced poses and sequences," says Peterson. To help you do the same, I asked Heather Peterson, certified yoga instructor and chief yoga officer at CorePower Yoga, to share what she thinks are some of the best yoga poses for beginners to learn. Yoga is now a very welcome part of my fitness routine, so I'm glad that I powered through the discomfort in the beginning. If you're new to yoga and have had a similar experience-or are still too hesitant to walk into a studio and roll out your mat-learning a handful of the poses that will pop up throughout class is a great way to feel more confident to give it a shot. Taking some cues from the more advanced yogis around me helped, but I do wish that I had familiarized myself a bit with some yoga poses for beginners before I took my first class. I wasn't familiar with either the English or Sanskrit names for the poses, and to be quite honest, even when I did know what I was supposed to do, I couldn't tell if I was doing it right. I wasn't trying to compare myself to them-I was just trying to understand what the heck was going on. During the first probably four or five yoga classes I ever took, I spent the majority of the time frantically looking around at everyone else.
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