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August 03, 2020 3 min read

Some of the most common goals of practicing yoga are to increase strength, stability, and flexibility. It is also a great way to improve your overall physical and mental health. Yoga is for everyone, no matter what their skill level is! Whether you're wanting to use it as your main physical activity, or simply add it on to your current workout routine, learning a few beginner poses will have you on your way to enjoying all the benefits that yoga has to offer.

What are the Benefits of Yoga?

Increased Flexibility & Mobility:

Yoga can increase the flexibility of your joints and muscles. Many yoga poses include long-hold stretches. If you practice this regularly if can lead to greater flexibility.

Better Posture:

Many yoga poses strengthen the shoulder and back muscles, while also increasing their flexibility through stretching. This can greatly improve posture.

Increased Muscle Strength:

Yoga includes challenging postures that can increase muscle strength. Some of the focused areas include the core, shoulders, and legs.

Improved Cardiovascular Fitness:

Yoga can increase heart rate and therefore improve overall cardio fitness when practiced regularly.

Improved Mood:

Yoga practices include meditation which can have a calming effect on the mind. Meditation can also improve your mood by relieving tension and stress.

How to Get Started

Get Comfortable

Yoga includes a lot of stretching and flexible poses. In order to be prepared for this, it's important to wear comfortable clothing that will allow movement.

Set Up Your Space

Make sure you are in an open space that will allow you to move freely. It is also helpful to set up in an area with little to no distractions.

Gather Your Equipment

The most important piece of equipment to have is a yoga mat. Choose a yoga mat with a good amount of grip in order to keep you from sliding around.

Yoga Poses for Beginngers

Mastering a few beginner poses will have you feeling comfortable and ready to expand your yoga knowledge. Here are some of our favorite beginner poses that you can start practicing at home!

Child's Pose

Child's pose opens the heart and calms the body and mind.

Begin on all fours. Bring your body towards your thighs and your glutes towards your heels. Extend your hands in front of you and rest your head between your arms. Draw your shoulders back and down.


Downward Facing Dog

Downward facing dog is a common pose that improves both strength and flexibility.

Start on all fours. Lift your knees from the ground, straighten out your legs, and lift your hips toward the ceiling. Your feet and hands should always stay planted on the ground.

If you're a beginner at this pose, your heels may be raised off the floor until flexibility is increased.

Plank Pose

Plank pose is a strengthening pose. It will increase strength in your core and shoulders if practiced regularly.

Begin on all fours. Step your feet to the back of the mat. Only your hands and toes should be touching your mat. Keep your core engaged and your neck straight.

Baby Cobra

Baby cobra is a pose that will open up your chest and build muscle in your back.

Lie down flat on your stomach. With your palms planted on the mat, slowly raise your shoulders and chest up. Keep your hips on the mat.

Keep your core engaged.

Warrior I Pose

Warrior I is a standing pose that can strengthen your legs and stretch your upper body.

Start by standing up straight at the back of your mat. Step your right foot forward and bend your right leg at a 90-degree angle. Tilt your back foot so that it is facing outward at a 45-degree angle.

Keep your back leg straight and raise your arms above your head.

Warrior II Pose

Warrior II is very similar to Warrior I Pose with your hips now rotated and open to side of the mat.

Start by standing up straight at the back of your mat. Step your right foot forward and bend your right leg at a 90-degree angle. Tilt you back foot so that if is facing outward at a 45-degree angle.

Extend your right arm out in front of you and extend your left arm out behind you. Keep your palms facing down.

After practicing these beginner poses it might be fun to challenge yourself to try out a yoga class! There are also tons of fun workout apps that have endless options for yoga routines. Don't be afraid to explore until you find out what's right for you. After time, you'll see the many benefits that yoga can have on both your physical and mental health!

Don't forget to get some cute new athletic wear for you new yoga experience! Shop all of our new arrivals and yoga gear here.