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Flex and Flourish: Beginner Yoga Poses for a Healthier You

For beginners, it's essential to start with simple and foundational yoga poses that help build strength, flexibility, and body awareness. Here are some beginner-friendly yoga poses to get you started on your yoga journey:


Mountain Pose (Tadasana): Stand tall with your feet together, grounding down through all four corners of your feet. Keep your spine straight, shoulders relaxed, and arms by your sides. Take deep breaths and feel the stability of the mountain.


Downward Dog (Adho Mukha Svanasana): From a tabletop position, tuck your toes and lift your hips up and back, forming an inverted "V" shape. Press your palms into the mat and engage your core. Lengthen your spine and straighten your legs, aiming to push your heels toward the floor.


Child's Pose (Balasana): Kneel on the floor with your big toes touching and knees wide apart. Sit back on your heels and reach your arms forward, lowering your chest towards the mat. Rest your forehead on the floor and breathe deeply, relaxing into the pose.


Warrior I (Virabhadrasana I): Step one foot back into a lunge position, with your front knee bent at a 90-degree angle and the back leg straight. Square your hips forward and raise your arms overhead, palms facing each other. Keep your gaze forward and sink into the lunge.


Warrior II (Virabhadrasana II): From Warrior I, open your hips and arms out to the sides, creating a T-shape with your body. The front heel should align with the back arch. Keep your arms parallel to the ground, and gaze over your front fingertips.


Triangle Pose (Trikonasana): From Warrior II, straighten your front leg and reach your front arm forward, lowering it to rest on your shin, ankle, or the floor. Extend the other arm up toward the sky, forming a straight line from the back foot to the top hand.


Bridge Pose (Setu Bandhasana): Lie on your back with knees bent and feet flat on the floor. Press into your feet and lift your hips off the ground, engaging your glutes and core. Interlace your hands under your hips to support the pose.


Cat-Cow Pose (Marjaryasana-Bitilasana): Start on your hands and knees in a tabletop position. Inhale, arch your back, and lift your head and tailbone (Cow Pose). Exhale, round your back, and tuck your chin (Cat Pose). Flow between these two positions with your breath.


Cobra Pose (Bhujangasana): Lie on your stomach with palms under your shoulders. Inhale and lift your chest off the floor, using your back muscles. Keep your elbows close to your body and lengthen your neck.


Corpse Pose (Savasana): After your yoga practice, lie flat on your back with arms and legs extended. Close your eyes and relax your entire body. Focus on your breath and let go of any tension or thoughts.


Remember to listen to your body, go at your own pace, and never force yourself into a pose. As a beginner, it's beneficial to practice these poses under the guidance of a qualified yoga instructor to ensure proper alignment and prevent injuries. Happy yoga-ing!

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