Yoga for Newbies: 4 Poses to Get You Started

Chaturanga Dandasana: Four-Limbed Staff Pose

Chaturanga pose 

Begin on hands and feet with fingers spread and arms straight, perpendicular to the floor. Feet are hips distance. 

Inhale and firm your shoulders down against your back ribs and draw the tailbone down. Exhale; slowly lower your torso and legs a few inches above and parallel to the floor. Keep the elbows aligned over the wrists.

There is a tendency for the low back to sway towards the floor and the tailbone to lift up towards the sky. Keep the tailbone firmly in place and keep the legs activated. Keep the chest slightly lifted and the shoulder blades wide. Elbows remain close to torso, not splayed out to the sides. Head is straight, gaze forward slightly on the floor. Hold for five breath cycles and release to the floor.

Benefits

  • Strengthens the arms and wrists. 
  • Tones the abdomen.

Urdhva Mukha Svanasana: Upward-Facing Dog

Urdhva Mukha Svanasana 

From chaturanga dandasana, inhale, press into the hands, lift the torso up and lift your legs a few inches off the floor. Engage your thighs and turn them slightly in. Engage your arms and turn them slightly out. Tip the head back, gazing upward. Breathe steadily, lifting the chest and dropping the shoulders down and back. Relax the glutes. Stay in pose for 5 to 10 breath cycles.

Benefits

  • Stretches the chest, lungs, shoulders and abdomen
  • Strengthens the spine, arms and wrists. 
  • Improves posture and firms the glutes. 
  • Helps relieve mild depression and fatigue.

Adho Mukha Svanasana: Downward-Facing Dog

Adho Mukha Svanasana 

From urdhva mukha svanasana, turn your toes under, exhale and lift your knees away from the floor. Start by keeping the knees slightly bent and the heels lifted. 

If possible, slowly begin to straighten knees and draw the heels down towards the floor. Draw tailbone down. Release head down, gazing between the knees or thighs. Spread shoulders wide and breathe steadily. Stay in pose for 1 to 3 minutes. 

Benefits

  • Stretches the shoulders, hamstrings, calves, arches and hands. 
  • Strengthens the arms and legs. 
  • Improves digestion, relieves headaches, back pain and fatigue. 

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About the Author

Laura Waite

Laura Waite is a yoga teacher and certified massage therapist in Dana Point, California.
Laura Waite is a yoga teacher and certified massage therapist in Dana Point, California.

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