If you’ve been trying out my favorite 7 yoga poses for complete beginners and yoga workouts for beginners, you might be starting to feel ready to progress on to some more poses. But don’t rush, just stick at whatever stage you’re comfortable at, and only move on when you feel you’re ready! When you feel ready, you can jump into these 10 important yoga poses for beginners to master. They’ll help you to start taking your yoga practice to the next level, and enable you to move on to some slightly more advanced yoga workouts with confidence.
- Mountain pose
- Standing Forwards Bend
- Downwards Facing Dog
- Child’s pose
Now I want to share with you 10 more important yoga poses for beginners to master:
- Warrior 1
- Warrior 2
- Superman Pose
- Bridge Pose
- Tree Pose
- Seated Twist
- Chair Pose
- Upwards Facing Dog
- Corpse Pose
So by the time we get through this little lot, you’ll have 17 important yoga poses for beginners under your belt, and will really be starting to feel the benefits from your yoga practice and feel more confident in your abilities. Remember don’t rush, just take it easy, listen to your body, and let’s see how it goes!…
10 More Important Yoga Poses For Beginners To Master
For each pose I’ve included a short video to demonstrate how to carry out the movements, as you can learn more accurately from actually watching someone perform the pose than by seeing a picture or reading instructions. If you want to explore the poses in a little more depth you can find more tutorials on YouTube, but I’ve spent some time trying to find the best short videos for beginners, and this little lot will give you a good overview of the basics.
Warrior 1 (Virabhadrasana I) is great for improving lower back strength and increasing lung capacity. This is a pose where it’s really important to keep your lower body grounded on your mat, so that you can move your upper body in a controlled and purposeful manner.
You can start in mountain pose, or move up from a downwards facing dog like in this video. Then you step forwards with your right foot as far as you comfortably can, and angle your left foot at about 60 degrees. Inhale, bend your right knee until it’s directly above your ankle, and raise both arms up with palms facing in. If you’re finding it difficult to stabilize, try interlocking your fingers initially.
Warrior 2 (Virabhadrasana II) is a powerful pose that helps to tone the stomach, strengthen the arms and legs, and open the chest and shoulders. Start facing sideways on your mat with your feet about 3ft apart, then raise your arms out to shoulder height. Rotate your right foot to point in the same direction as your right hand, then bend your right knee until it aligns with the ankle, with your head looking in the same direction along your right arm.
Superman Pose (Viparita Shalabhasana) is performed lying on your front with arms out front. You then simply lift your front half and legs off the floor at the same time. This pose feels really good, and is excellent for strengthening the lower back muscles.
I used to love doing bridges in gym class at school! Bridge pose (Setu Bandha Sarvangasana) gives your spine a lovely relaxing stretch, and is a good pose for helping with relaxation. Lying on your back with your knees bent and your arms at your sides, push your hips up as you inhale, arching your back up off the floor. You can use your hands to support your back if you need to.
Tree pose (Vrksasana) is great for balance and strengthening the leg muscles. Standing with your feet together, bend your right knee and place the foot on the inside of the left thigh. As you inhale, you can move your hands into a prayer position, then take them up above your head.
Seated Twist is a nice stretching pose for the lower back. Start off sitting with your legs out straight, then bend your left leg (you can cross it over the right if you like) and twist your upper body towards the knee, anchoring yourself with your right elbow on the outside of the left knee.
Chair Pose (Utkatasana) will really work your leg muscles. Simply put, just start in mountain pose and move your lower body as if you’re about to sit down in a chair, while simultaneously sweeping your arms up. If you struggle with it, try performing it near a wall, close enough so that when you bend your tailbone will touch the wall and support you in the pose.
Locust (Salabhasana) is great for strengthening the back. It’s similar to Superman (see above), but you keep your arms down by your side.
Upwards Facing Dog
We covered Downwards Facing Dog in the 7 basic poses for complete beginners, now you can try Upwards Facing Dog (Urdhva Mukha Svanasana), which is great for lifting and opening up the chest. It’s very similar to Cobra, but you lift all of your legs off the floor, so that just your toes remain in contact with the floor.
Corpse Pose (Savasana) has got to be the most relaxing of all the yoga poses! It’s often performed at the end of a yoga session, to relax the body, calm the mind, and recover. Although it looks like simply lying on the floor, there’s a bit more to it than meets the eye as it’s actually quite challenging to relax all of your muscles completely! If you have back or knee problems that make it difficult to lie flat, you can bend your knees.
And that is the final pose in my 10 Important Yoga Poses For Beginners! As I’ve mentioned, you might find it helpful to review 7 Basic Yoga Poses For Complete Beginners, before moving on to these additional 10 poses. It’s not essential though, as always you should just go with the flow and do what feels right for you and your body! We’re all different, some of us prefer following quite a linear route when we’re starting off as beginners with yoga, others like to dip in and out wherever they fancy. There’s no right or wrong way to go about this, just try to relax and enjoy it!
That’s all for now, I hope you enjoyed these 10 important yoga poses for beginners. If you feel like it why not try out some of my favorite yoga workouts for beginners next? Laters x
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