Fortunately, yoga has several standard poses — or asanas — that work well for beginners who don’t yet have the experience for more complicated twists and poses.
If you’re interested in getting started with yoga, give these five poses a try:
1. Downward Facing Dog
Downward Facing Dog is one of the most common beginner yoga poses. Many group yoga classes start by moving into this pose and then stretching into the rest of the routine. Start flat on your mat, stomach down, and draw up until your hands and feet are on the floor with your pelvis pointed toward the sky. Don’t force too much weight on your wrists.
2. Warrior One
This pose works well for beginners because you keep your feet planted firmly on the ground. Warrior One is great for stretching out stiff hips, something you may need after a long day of sitting behind the wheel. Start by standing with your legs a few feet apart, with your right foot at an angle and your left foot at a slightly lesser angle. Extend your arms above your head, keeping your knees bent.
3. Child’s Pose
Child’s Pose is great for relaxing after a long day. Start by folding your legs underneath, and then bring your forehead toward the mat. Extend your arms in front of your body, resting your arm from your forearm to your hand on your mat.
4. Triangle Pose
Start with your legs apart, with your left foot at an angle. Twist your torso while bringing your left hand toward the floor, extending your opposite arm toward the ceiling. Use a block or support to keep your torso straight.
5. Mountain Pose
The Mountain Pose is a standard starting position in yoga routines. Begin by standing with your shoulder blades relaxed toward your back. Bring your hands together in front of you while taking a deep breath.
And check out these Ten Best Yoga Poses for Travelers.