Yoga offers many health benefits, including relaxation, stress management, and increased flexibility and strength. If you are new to yoga, taking yoga classes will help build your practice gradually. In between class time, here are a few beginner poses to try.

Yoga Poses for Beginners

1. Downward Dog

Another fundamental pose in yoga class is the downward dog. This is a mild inversion that offers benefits of strengthening arms and back while stretching the hamstrings and increasing blood flow to the head. To begin, come to hands and knees on the mat, with hands under shoulders and knees under hips. Tuck your toes and push back into an inverted ‘V’ position. If hamstrings are tight, keep your knees bent slightly, or you can alternate bending each leg to gently ‘walk the dog.’ Arms are long and strong and the core is active in this pose with the neck and head relaxed.

2. Mountain Pose

The mountain pose helps you ground into the practice of yoga and work on proper alignment and posture. Stand with feet together and press down through the toes, while lifting up through the quadriceps and inner thigh. Feel shoulder blades moving down as you lift your chest. It may help to imagine a string at the top of the head, pulling your whole body gently upwards.

3. Triangle Pose

This is a standing pose that strengthens legs and offers an upper-body twist. Stand with legs about 3 feet apart, with the left foot angled at 45 degrees while the right foot faces 90 degrees to the right. The front heel should align with the back foot arch. Bend at the waist toward the front foot, extending the right arm out and down and the left arm up, creating a triangle shape. The bottom arm can rest on the floor, your thigh, or a block. Activate the quads by pulling them up while imagining your body is as flat as possible. Breathe here a few moments and inhale to come up, before moving to the other side.

You’ll learn many poses in yoga class that you can do at home. If you live in the Libertyville, IL, area and are considering yoga classes, visit the LifeSport Athletic Club - Libertyville. They offer yoga for all levels, as well as other fitness classes and a full tennis program. Call (847) 362-5553 to learn about a free trial or visit the website to see all their offerings.