3 Yoga Poses Every Beginner Needs to Know

Starting a yoga class for the first time might seem like a daunting task. The instructor might use Hindi words or terms you don't know. You might find yourself twisting strangely to see what they are demonstrating. You can bet on it that yoga instructors are skilled at guiding anyone through a beginner's class without any trouble. But if you are still worried, here are some helpful poses to prepare yourself for your first class.

Downward Dog

You've probably heard this pose mentioned in a film or your favourite series. It’s a basic pose used at the beginning of yoga sequences or as an active rest stance. You get into Downward Dog by standing on your hands and knees. Pressing your hands and feet into the mat, you lift your coccyx to the ceiling. Stretch your legs, press your heels into the floor, and keep your neck and spine in alignment. You are now in the A-formed position called Downward Dog.

Child's Pose

The Child's Pose is also initiated from your hands and knees. You spread your knees a little wider than your hips and then push back to sit your bum on your flattened feet. Then fold your torso forward until your head reaches the floor. It is possible to stay in this Extended Child's Pose if you feel unstable. However, the full pose requires you to leave your head gently on the mat and bring your arms to the side of your body. This pose is there for recovery in between sequences or when you need a minute of rest.


This Hindi name might feel like a mouthful, but it is probably the best yoga pose there is. Typically saved for the end of the session, the Svanasana pose is an integral part of yoga's meditative and physical benefits. You lie on your back with your legs straightened and relaxed. Your arms are lying at your sides, palms facing up. I know it doesn't sound like a pose, but it is. The most important thing to remember is not to become passive and heavy. It is time you need to take to focus on your breath and your thoughts.

Last Things to Note

Whether you are taking a nurture class or an exercise class, yoga is still meant to push your body. Something that no one tells beginners is to expect some discomfort, especially in your wrists. Many yoga poses and sequences require you to support yourself with your hands as well as on your feet. You will feel some discomfort, but it shouldn’t become painful. People with carpal tunnel syndrome may struggle with some of these. Please be honest with your instructor about any injuries as you wouldn’t want to cause further complications to them.

It’s crucial to listen to your body and soul while practising yoga if you’d like to avoid hurting yourself and experience the full benefits of the practice.

5 Mar 2021