1. Mountain Stance
Tadasana is the foundation of all yoga stances. Though it may seem straightforward, it’s all about poise and alignment. Stand with your legs together or a bit apart, arms at your sides, and shift your weight across both feet across both feet. Strengthen your thighs, lift your chest, and press your shoulders down. This pose helps improve posture and generates a sense of stability.2. Downward Dog
This pose is a classic pose in many yoga sequences. Start on your knees and hands, then lift your glutes toward the ceiling, extending your legs and making an upward triangle with your body. Keep your hands apart at shoulder distance and feet spaced at hip width. This pose elongates the hamstrings, shoulders, and calves while strengthening the arms and legs. It also helps to quiet the mind and ease tension.3. Warrior Pose I
This pose is a energizing pose that increases strength in the legs and core. Begin in a upright stance, take a backward step, and bend the leading knee while keeping the back leg extended. Elevate your arms upwards, palms facing each other. This pose helps balance, increases stamina, and loosens the chest and hips.4. Child’s Pose
Resting Pose is a resting pose that provides a subtle stretch for the back, hips, and thighs. Start on your hands and knees, then sit back on your hips and lengthen your arms forward, placing your forehead to the mat. It’s suitable for resting between intense postures or quieting your thoughts when feeling overwhelmed.5. Balancing Tree Pose
The Tree stance is a highly effective balance pose for beginners. Stand tall, move your weight onto one foot, and place the sole of your raised foot on your lower leg or calf (avoid the knee). Join your hands in front of your chest or extend them upward. This pose builds your legs, aids balance, and boosts mindfulness.These five yoga poses are highly recommended for yoga novices to build a solid foundation. By focusing on proper alignment and breathing technique, you'll be advancing to receiving the rewards of yoga, both in terms of physical and mental well-being. Enjoy your practice!
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