5 Beginner Yoga Poses to Stretch Your Entire Body

Updated: Jan 17

Yoga is a terrific way to both stretch and strengthen your entire body and if you have never yet tried yoga, we highly recommend that you give it a go! Yoga truly is for everybody, and every body! It naturally opens up your mind and body in harmony, allowing a better flow of energy that will leave you feeling more flexible and relaxed.


Yoga only looks complex and while there are certainly more advanced yoga poses out there, beginner yoga poses can be performed by anyone, even if you are not particularly flexible. Let us ease you into the art of yoga with some beginner moves that will target every part of your body!


Beginner Yoga Pose 1: Mountain Pose (Tadasana)

Body Part Targeted: Legs


To the untrained eye this simply looks like standing, but Mountain Pose - also known as "Tadasana" - is so much more! It integrates several key body parts for a stretch that you will really feel. Stand so that your big toes are touching while your heels are slightly apart. Lift your toes and spread them wide, bringing them back to the floor while engaging your thighs to lift your kneecaps. You’ll want to draw your energy into the middle of your body, feeling your tailbone lengthen to the floor. Press shoulder blades back and lift your chest, keeping your chin parallel to the floor and let the lift you feel rise from your feet through the top of your head.



Mountain Pose


Beginner Yoga Pose 2: Plank Pose (Phalakasana)

Body Parts Targeted: Arms & Abs


Get twice the benefits for your body by doing the Plank Pose as it promotes both ab and arm strength. Try to hold it for a count of 10 before releasing and each time you practice this move, try to hold it even longer than you did previously. Get down on all fours and then extend both legs behind you so you’re on your toes. Keep arms straight and aligned with shoulders, like you’re going to do a pushup but hold yourself up.



Plank Pose

Beginner Yoga Pose 3: Child Pose (Balasana)

Body Parts Targeted: Back, Hips & Thighs


Child’s Pose is often used as a resting pose, but it can also be very helpful for stretching your back, thighs and hips. Start on your hands and knees, spreading your knees wide apart with big toes touching. Let your butt rest on your heels. Sit up straighten and lengthen through the top of your head and then exhale, bowing forward so your torso rests between your thighs. Extend your arms out in front of you to feel this calming stretch.


Child's Pose

Beginner Yoga Pose 4: Happy Baby Pose (Ananda Balasana)

Body Parts Targeted: Back, Hips & Thighs


We can learn a lot from little ones. With the Happy Baby Pose, it’s a simple pose for beginners that helps stretch hips without stress. Lie on your back with your knees to your chest. Extend your lower legs up so you can grab the bottoms of your feet. When you look just like a happy baby (hence the name), you’re in prime position to unlock the tension trapped in your hips.


Happy Baby Pose


Beginner Yoga Pose 5: Cobra Pose (Bhujangasana)

Body Parts Targeted: Chest & Shoulders


One last one that will open up your chest and shoulders while also helping low back pain, Cobra Pose is easy to adjust to your comfort level. Lie on your stomach and draw your elbows into your sides. Slowly push your torso up like a cobra and hold it, exhaling as you do for the best stretch.


Cobra Pose

Practice these beginner yoga moves daily - on their own, as part of a longer yoga routine or even just to cool down after an intense workout - and you’ll see flexibility improve and strains and pains fade away!


Check out more exercises we recommend!

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- Winter Workouts: Fun Workouts for Your Cardio Health Fix


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