Poses for Beginners
These energetic standing poses for beginners provide a straight line to
shaping our best body.
They are also great for strength, balance, and focus.
- Probably the first pose you'll see in
class, it opens up the backs of your legs and upper spine. More
Downward Dog Split -
Keep your standing leg strong, and
upper chest sinking toward the ground.
- Set your feet up so you’re not on a
"tightrope" – so at least hip-width from side to side.
- From a low lunge,
lower your back knee to the ground then bring your forearms to the
ground just inside your front foot.
- From a Warrior II,
straighten your front leg, and follow your front hand forward then down
to your shin or the floor.
Extended Side Angle Pose
From a low lunge, roll your back heel to the ground, bring your fingers
to the ground inside your front heel.
- For easier balance, position your feet at
least as wide as your hips, and reach out strongly through your back
leg and heel.
- This pose is a great upper thigh opener and helps with patience.
- Great for leg strength, it's important to
keep your body vertical over your hips.
- From a Warrior II, lean back over your
back leg keeping your body directly open to the side.
- From a high
lunge, reach your arms straight forward, shift your weight forward.
- Opens hips, builds focus. Balance by
stacking your weight vertical from hip to knee to standing heel.
Revolved Half Moon
- Tones the backs of your thighs.
Good for balance and circulation.
Bound Half Moon
- A great pose to help your balance,
focus, and circulation. For better balance, keep your standing leg.
standing, shift your weight to one foot, bring your fingers to the
ground and lift your other leg up behind you.
- Balance by keeping an
active standing leg, and stacking your skeleton vertical from heel to
knee to hip.
- Balance is easier if you squeeze the back of
your top thigh into the top of your standing thigh.
- Stand with your feet
together, and sink your hips as your reach your arms up alongside your
While balancing on one leg, hold the big toe of your lifted foot, open
your hip, and gradually extend your leg out to the side.