Keep in mind that basically does not necessarily mean easy. Yoga poses are meant to challenge your mind as well as your body. Even in simple moves, there is a lot going on. That’s why, in the beginning, yoga poses are easiest to learn in person from a qualified instructor. But if you want to get comfortable with a few moves before going to class, be sure to listen to your body and not push yourself past your limits.
Ready to get started? Here are some examples of yoga exercises for beginners, with links to videos that demonstrate proper technique:
- Mountain: The most basic standing pose, the mountain pose helps you improve your posture and balance.
- Tree: The tree pose is great for building lower body strength and improving balance. Modified versions can be done while either leaning on or sitting in a chair.
- Downward-facing dog: This pose opens the chest and stretches out the calves, hamstrings, and lower back. If you have wrist problems, you can modify this pose by keeping your forearms on the ground.
- Cat-cow: These are classic yoga movements that promote flexibility in the spine and strengthen the abdominal muscles. Cat-cow can also be done from a chair.
- Plank: The plank pose essentially involves getting into a push-up position, but not actually lowering yourself. It’s excellent for developing core stability and upper body strength. For a modified version, keep your knees on the ground.
- Triangle: In addition to working the hamstrings and hips, this pose also strengthens your core. It can help ease sluggish digestion and relieve lower back pain. You can also do the triangle pose while seated.
- Warrior I: This pose opens the chest and hips and strengthens your calves, ankles, and thighs. If reaching up is too difficult, keep your hands on your hips.
- Child’s pose: Frequently used as a resting position, the child’s pose stretches the spine and hips as well as the lower back. It’s a good way to relax, relieve tension, and calm your mind.
Yoga Classes for Seniors
It’s highly advisable to begin your yoga journey by taking an in-person class so that you can get customized instruction from an experienced teacher. You need to make sure you are performing the moves correctly so that you can avoid injury and receive the greatest benefit. Plus, many older adults enjoy the social aspect of getting together regularly with other people who share their interests.
Yogasole offers online and in-person Yoga Dolce sessions, if you are interested click here to claim your trial session
