Top Five BEST Yoga Poses for Beginners

            For many, exercising evokes an array of stereotypical workouts including biking, running, jogging, and powerlifting. While these workouts yield numerous health benefits, one of the most understated arts of the workout world is yoga. 
           Yoga is a culmination of bodily and breathing poses that when combined can potentially improve an individual's physical and emotional health.For novices, yoga can be jarring due to an unfamiliarity with the practice. If an individual is considering yoga but does not know where to begin, below are five beginner poses to try. 

Child’s Pose- To begin child’s pose, start in a kneeling positon and sit on your heels. Gradually, spread your knees apart and allow your two big toes to touch together. Once this position is comfortably attained, extend both arms over the head and fold them onto the floor. Allow the forehead to rest naturally on the ground as well. Stay in this position for at least three full breaths, and breathe in through the nose and out through mouth.

According to Alison Burke, director of Albright College’s Schumo Center for Fitness and Well-Being, child’s pose is great for individuals who find themselves sitting at desks all day long. Burke, who has been practicing yoga for 15 years and has been a certified instructor for the past eight years, explains, “If you are someone who is prone to back compressions that arise from frequently sitting, child’s pose really lengthens the spine and takes away that added stress, which helps relieve that built in tension that forms in the spine.”

For National Board Certified Counselor Leah Winter, child’s pose is incredibly calming to the nervous system. Winter explains, “By allowing your head to rest on the mat, you are permitting your whole body to relax. There is a strong correlation between total body relaxation and stress reduction; therefore, this pose is really geared for people who constantly feel overwhelmed by everyday life.” Winter, who actively practices yoga, recommends child’s pose to many of her clients who struggle with stress and anxiety. “I have a few clients who have generalized anxiety disorder so these individuals are prone to excessive worrying. As a way to help them relax, I recommend child’s pose to them. Some clients who have utilized this pose say that it is a great stress reliever,” remarks Winter.  

Bridge Pose- For achieving bridge pose, start by laying completely on your back with your knees bent and your hands down by your side. When you feel comfortable, thrust your hips towards the ceiling and hold that position. Interlock your hands together and place your hands beneath your tailbone and rest them on the mat. There should be an ample amount of space between your interlocked hands and your raised hips. Remain in this positon for three full breaths, and then release your hips onto the floor to transition out of the pose.

            Bridge pose, according to Burke, is a wonderful chest opener. She reveals, “Bridge pose really helps to strengthen the core and open up the ribcage. By expanding the lungs and ribcage, you are allowing your body to engage in longer and deeper breaths. Most people do not know that deepening your breathing can actually reduce sinusitis, allergies and cold symptoms, so by practicing this pose you are essentially helping your body combat against physical illnesses.”

            Junior Sarah Cotton, a fashion and merchandizing major, started practicing yoga weekly in September. For Cotton, bridge pose is very satisfying. “I love how I feel a complete stretch that extends from my glutes all the way through my hamstrings. As a student, I spend hours either sitting in class or hunched over a computer screen. I find that this pose in particular really stretches my back. Since I am relatively new to yoga, I was happy that bridge pose was super simple as well.” 

Cobra Pose- To master cobra pose, start by lying down on your stomach. Place your hands under your shoulders, mocking a pushup positon, yet allow your lower body to still be supported by the floor. When you are ready, lift your shoulders, head, and chest up and elongate the neck. You should feel a stretch in the back and spine. Hold this positon for two to five breaths. Breath deeply in through your nose and out through your mouth.

            Cobra pose, according to Burke, is extremely beneficial for those who feel that they are confined to a desk or chair for the majority of the day. She explains, “This position is great if you live a sedentary lifestyle because it helps to improve flexibility of the spine, and it reverses as well as corrects any postural issues. Not only that, but staying in cobra pose long enough helps to increase blood flow through the body.”

            For Samantha Hoplock, a senior as well as a history major, attending weekly yoga classes at Albright has served as an outlet for her to learn how to channel her stress in a healthy way. Hoplock, who is on Albright’s golf team, has been practicing yoga for two years. Even though she deems all yoga positions to be effective, cobra pose in particular has proved to be beneficial to her lifestyle. “As a student athlete, it goes without saying that I am frequently overwhelmed. Not only does this pose help calm me, but it helps to stretch out my back after golfing.”  

Tree Pose-  For attaining tree pose, begin in a standing position with your hands placed by your sides. Slowly, shift all of your weight into your left leg. Bend your right leg and position your right foot into the inner thigh on the left leg. If this is too much of a challenge, move your right foot to rest on either your knee or ankle. Extend both arms straight up, keep your gaze straight and concentrate on your breath. Try to remain in this position for at least three breaths.

            According to Winter, tree pose is frequently utilized because of its ability to help an individual improve with his or her balance. “This stance is very multifaceted. You have a lot going on in tree pose. By situating your right foot into your left leg, you are forcing your brain to adapt to a new standing positon. Essentially, you are rewiring your brain on how to stand, which forces both your brain and body to work together to maintain a balance,” Winter states. An avid supporter of the pose, Winter incorporates this positon into her daily yoga practice. Noting her own progress with this stance, she reflects, “I find tree pose to be self-fulfilling. When I first started out practicing yoga over 20 years ago, this was one of the first poses I ever learned. I couldn’t even last for one full breath in this stance because I severely lacked balance. Nowadays, I can typically remain in tree pose for a whole minute.”

            In addition to tree pose’s correlation to balance, this specific positon is said to combat against anxiety and help individuals live in the present moment. An article found on the Huffington Post confirmed this theory. The article explains, “Balancing poses force you to be honest about where you are currently, and they force you to pay attention to where you are. If you're in a tree pose and your mind is wandering, you'll know it -- you'll fall over."

Corpse Pose- To achieve corpse pose, start by lying completely down on your back. Position your arms to fall naturally by your sides, and have your palms facing the ceiling. Stay in this position for as long as you desire, and focus your energy to your breathing. Take full, deep breaths in through the nose and out through the mouth.

            For Burke, corpse pose is a great way to end a practice. “This pose is meant for attaining total relaxation, and it helps individuals recover and recuperate from their session. Every yoga class is run very differently. Some are more active and require more movement while others are geared more towards breathing. However way the class is structured, corpse pose proves to be beneficial because it really allows for your body to recover,” Burke states.

            Burke is not alone in her belief that corpse pose is ideal for anyone who desires to reach a relaxed state. Winter also echoes this mindset. “Corpse pose is a great pose to stay in if you struggle with stress, anxiety or depression. Lying in this positon allows stress to naturally leave the body, which helps one feel more relaxed.” As a certified psychologist, Winter frequently recommends corpse pose to her patients. “For people who struggle with anxiety or depression, corpse pose helps individuals work on self-acceptance. It allows you to surrender your body to the mat, and it allows you to be in the present in a nonjudgmental way,” Winter states. She warns, however, that for people who struggle with mental illness, corpse pose might not come easily. She explained, “If you have a hard time sitting still or being in the present moment, this pose might take some time to get used to. The key is not fight what you are experiencing, simply accept your body for where it is currently at. Once you dedicate an ample amount of time to practice this pose, it will really hope you achieve peace both mentally and physically.”

Intrigued by these five beginner yoga poses? Burke encourages all to try yoga at least once in their lifetime. “There are so many pluses to the practice such as an increase in flexibility, strength, blood circulation, and relaxation as well as a decrease in mental health issues such as anxiety and depression. I believe everyone should be open to practicing yoga. It could be one of those things where you do not know how much you need it in your life until you give it a try.”