3 Yoga Postures for Beginners

If you are just beginning yoga, then the 3 postures below should be ideal for you and you can take your time to do all of them without pushing yourself too hard.


Yoga Cat Pose

How to do it:

  • Sit on all fours, spread the fingers of your hands like the rays of the sun
  • Then inhale, dig your lower back, lift your head, take out the sternum
  • Exhale, round off the back, tilt the body weight towards the heels, and relax the neck
  • Repeat this movement 5 times, following the rhythm of your breathing
  • Check that your knees are comfortably seated during this stretch. If necessary, fold a blanket and place it under your lap
  • Then place yourself in the “child’s posture” to recover

Benefits of the posture:

  • It stretches and relaxes the entire vertebral column from top to bottom, especially the lumbar region, often subject to tension or pain
  • It also massages and stimulates intestinal organs such as kidneys and adrenal glands


Yoga Child Pose

How to do it:

  • From a 4-legged posture, just drop your glutes on your heels
  • Then extend the arms in front of you and release the forehead in the ground
  • You can change the angle of the knees to be as comfortable as possible
  • If your head does not touch the carpet easily or if your glutes are far from your heels, do not hesitate to insert a blanket for more comfort
  • Take 5 long breaths making sure to let go completely

Benefits of the posture:

  • It soothes the mind
  • It also relaxes tensions in the lower back, shoulders and neck


Yoga Dog Pose

How to do it:

  • Go back on all fours and make sure the fingers of your hands are spread over their entire surface. Press the area firmly between your thumb and forefinger (the small arc) to protect your wrists
  • Roll your toes back into the ground and on your next exhale, push into your arms and legs to form a pyramid. Your hands and feet are the base of the pyramid, while your pelvis forms the top of the pyramid. Your body takes the form of an inverted “V”
  • Extend your arms, fully release the weight of your head towards the ground
  • Pedal alternately one heel then the other, as if you were cycling. Then stabilize your posture by keeping your knees well bent
  • Check that this stretch is right for you and that you do not over-stretch in the spine and in the hamstrings (the long muscles located at the back of the legs)
  • Take 3 deep breaths in the posture, if possible using Ujjayi breathing, then gently release to return on 4 legs
  • Place yourself a few moments in the child’s posture to relax


Make sure you practice these postures regularly so that your body get used to them and in return increase your flexibility. Once your body has adapted to them, you can then join a class if you wish.

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