Taking up Yoga – Essential Yoga Poses For Beginners To Learn

Essential Yoga Poses For Beginners

Yoga Poses for Beginners

Have been considering taking up yoga? Yoga instructors at our surf and yoga retreats are especially adept at guiding beginners to master yoga poses. Here are a few of the essential poses that you should practice in the beginning. 

Mountain Pose

This pose provides the base for all standing poses that you will learn later. It may just look like you are standing up but the pose is a little more complicated than that. First stand up with your feet close together and press down using your toes. Spread your toes open, raise your kneecaps and continue to lift through your inner thighs. Clench and unclench your abdomen while raising your chest, press down the upper part of your shoulders. Watch your shoulders come towards each other and open your chest. Your palms should face inwards. Raise your head up without turning it. Breath in. Try to maintain thos pose for 5 to 8 breaths. 

Downward Facing Dog

This is one of the most used poses in yoga as it helps to stretch and strength the entire body. Place your hands and feet on the floor with wrists under the shoulders and knees under the hips. Slowly raise your hips up while balancing on your toes. Draw your hips towards the heels. You can keep your knees slightly bent if completely straightening your legs cause discomfort.  Press your palms on the floor and bring your elbows towards each other. Use your legs to keep your torso moving towards your thighs. Hold this pose for about 5 to 7 breaths. Get back on your hands and knees to rest.



Planks can strengthen your abdominal area. This pose can help you learn to use your breathing pattern to maintain a challenging pose. Go down on all fours and lift your legs up using your toes. Move your heels back to straighten your body. Use your lower abdomen to draw your shoulders downward and bring your ribs together. Breathe as you hold the pose. Try to maintain the pose for 8 to 9 breaths. When you look for a surf and yoga retreat near Galle, ask specifically for beginners’ lessons to systematically learn the techniques. At Nirbana, we provide a great foundation to start your journey of peace with yoga.

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