More Yoga Positions for Beginners - The Best for Free to Get You Started!

YOGA POSITIONS FOR BEGINNERS - FREE YOGA MOVES

Seated Forward Stretch (Paschimottanasana)

In a sitting position, lift the arms overhead with an inhale, and then reach to toes with the exhale. Keep the feet flexed with the toes towards the body. This will increase the stretch. Lead with the chest and try to extend forward as much as possible. Take hold of the toes, if possible, and hold the stretch. If you are not flexible enough to grab the toes or balls of the feet, try holding a strap or towel and wrapping it around the feet. This will help to increase your flexibility and eventually you will not need the strap or towel to reach the feet. Hold this position for five to ten deep breaths.

POSITIONS FOR BEGINNERS - FREE YOGA MOVES

Spinal Twist (Ardha Matsyendrasana)

Starting in a seated position with both legs extended, bend the right knee and cross the right leg over the left leg. Wrap the left arm around the right knee as you take the right arm behind the body. Inhale and on the exhale hug the knee as tightly as possible as you twist, looking over the right shoulder. Repeat same on the other side.

POSITIONS FOR BEGINNERS - FREE YOGA MOVES

Bound Angle Pose (Baddha Konasana)

Start in a seated position. Bend both knees outward and bring the feet close to the body, touching the soles of the feet together. Clasp the fingers around the toes as you pull the feet closer to the body, sitting up straight. This will be an intense inner thigh stretch. Hold for five to ten deep breaths. The knees may be up high due to inflexibility. Slowly bend forward to increase the stretch and hold for five to ten deep breaths.

YOGA POSITIONS FOR BEGINNERS - FREE YOGA MOVES

Warrior 2 (Virabhadrasana II)

Start in a standing position. Step the left leg back as you bend the right front knee. The right knee should be directly over the right ankle with a wide separation between the feet. Extend the arms shoulder height and parallel to the floor as you gaze over the right outstretched arm. Hold for five to ten deep breaths. Repeat on the other side.

YOGA POSITIONS FOR BEGINNERS - FREE YOGA MOVES

Triangle (Trikonasana)

Start in a standing position with feet 3 to 4 feet apart. Turn the right toes outward as you reach the right hand to the right as far as possible. Inhale and on the exhale take the right hand down to the right calf or ankle. Left hand is reaching up to the sky. Focus your eyes on the left fingers as you continue reaching up. Hold for five to ten deep breaths. Repeat on the other side.

YOGA POSITIONS FOR BEGINNERS - FREE YOGA MOVES

Bent Knee Side Stretch (Parsvakonasana)

From Triangle position shown above, bend the right knee and bend the right elbow just above the knee with the left arm over the left ear. Hold for five to ten deep breaths. Repeat on the other side.

YOGA POSITIONS FOR BEGINNERS - FREE YOGA MOVES

Tree Pose (Vrkshasana)

From a standing position, place all the weight onto the right leg. Place the left foot on the right ankle or calf (don't press the right knee with your foot) with the left knee out to the side. (More advanced practitioners may be able to place the left foot high up on the inside of the upper right thigh). Place the palms together in prayer position at the heart center. If you feel balanced here, you can slowly reach up overhead with the palms together. Hold for five to ten deep breaths. Repeat on the other side.

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