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7 min readAug 19, 2021

Beginner Yoga Poses: 8 Great Poses

Forward Fold

Stretches the hamstrings, calves, and hips; strengthens the legs and knees; and relieves neck and shoulder stress.

This posture is ideal for all the “non-bendy” males out there, according to Baldino. There are a variety of methods to make this posture accessible, so don’t be afraid if you can’t touch your toes.

Begin by standing with your feet hip-width apart. Slowly move your spine forward, pushing your chest towards your thighs, starting from your hips. Knees can be bent in this position. In fact, it’s a good idea to keep them slightly bent when you first start out so that the hamstrings may gradually stretch and the knees aren’t overworked. Allow gravity to work its magic on the tension in your neck and shoulders. Hold the position for 5 to 10 breaths. Return to a standing position by rolling up one vertebra at a time.

Crescent Lunge

Hips and shoulders are stretched, while the thighs and core are strengthened.

According to Baldino, this position targets all of the tight areas in men’s hips and shoulders. It’s also a fantastic method to strengthen your lower body. It strengthens the quadriceps and the muscles surrounding the knees, resulting in increased stability in any sport or physical activity.

Begin at the table’s edge. Place one foot between your hands and take a step forward. Lift the rear knee off the mat by tucking the back toes. Begin by reaching your arms out in front of you to lift your chest up. As soon as your shoulders are piled over your hips, attempt to straighten out your arms as much as possible. To feel the stretch at the front of the hips, keep the back heel raised. Keep the rear knee on the mat as a modification. Before releasing, hold for 5–10 breaths. Rep on the other side.

Warrior 2 Pose

Hips, groin, chest, and shoulders are all stretched.

According to Baldino, “This famous yoga posture is a fantastic method to challenge both the body and the mind at the same time.” Warrior 2 improves groin mobility, which can help relieve low back discomfort in men who spend most of their days sitting at a desk or in their automobiles. It’s also a strong posture that helps with endurance and focus.

Turn to face the side of your mat and spread your feet as far apart as possible. Bend one knee to a 90-degree angle and turn one foot towards the top of the mat. The rear toes should be slightly turned in, and the balls of your feet should be in alignment with one another. Start extending your arms long and into a “T” posture. Take 5 to 10 breaths here, keeping the shoulders over the hips. Return to the beginning position by straightening the bent leg, then move the other foot out to face the back of the mat and find Warrior 2 on this side.

Chair Pose

Ankles, quads, glutes, core, and shoulders are all strengthened.

Do you include a leg day or two in your weekly strength regimen, according to Baldino? With this position, we’ll put our legs and glutes to the test. Believe me when I say that if sitting in a chair position makes you want to tremble and then flee for the hills, you’re doing it right.

Standing tall with your big toes touching and your heels 1 to 2 inches apart is a good way to start. Reach your arms upwards as you inhale. Bend your knees into a squat as you exhale. Check to see whether you can see all ten toes by looking down. Squat as low as you can while squeezing a brick between your inner thighs. As you sit further into your legs, keep your core engaged to keep your chest wide. Return to standing by holding for 5 to 10 breaths and pressing through your feet. When you’re first starting out, separating your feet hip-distance apart and working on bringing all of your physical energy to your midline is a terrific alteration. Bring the feet closer together over time.

Downward Facing Dog

Stretches and strengthens the arms, shoulders, and core while stretching the feet, calves, hamstrings, and shoulders.

Another famous yoga posture that just makes you feel wonderful, according to Baldino. Yes, it will strengthen your arms, shoulders, and core, but the stretch you’ll feel in your lower back, feet, calves, and hamstrings will be heavenly.

S tart displayed on a table. Step back one foot at a time until you’re in a high plank position. Take a deep breath and relax in this space. Begin to send your hips towards the ceiling as you exhale, forming an upside-down “V” with your body. Knees can be slightly bent, and your heels should never contact the mat. To keep the hips raised and the core engaged, imagine pressing your chest into your tights. You should feel length in your spine as well as a deep stretch across your entire back. Stay in this posture for 5 breaths, then transfer your weight forward to plank to return your knees to the tabletop position.

Upward Facing Dog

Stretches and strengthens the quads and glutes while stretching the hips, chest, core, and ankles.

Baldino says: Another fantastic position to master if you spend most of your day sitting at a computer or behind the wheel of a car. The chest and hips, which tend to constrict when we sit, are opened out in Upward-Facing Dog. Because it opens up the chest, this posture can also help with any breathing problems you may have as a result of stress or exercise.

Lie face down with your arms by your sides. Place your palms on your chest, with your wrists exactly beneath your elbows. Start by drawing your elbows together and engaging your glutes and legs. Straighten your arms and lift your chest and knees off the mat by pressing into your palms and the tops of your feet. Set your eyes above the tip of your nose to keep your neck neutral. Slowly drop back to the mat after 2 to 3 breaths.

Bridge Pose

Strengthens glutes, hamstrings, lower back, and core while stretching hip flexors, quads, and chest.

Men’s chest and hip muscles are commonly tense, according to Baldino. And when certain parts of the body are tight, it’s more difficult for us to fully engage in other activities. Bridge position opens up the chest and hips in a way that few other poses do, and it’s not a scary posture, to begin with because you start on your back.

Lie down flat on your back. Bend your knees and position your feet hip-width apart on the mat. Your hands should be able to feel the backs of your heels. Place your arms at your sides, palms down, and raise your hips off the floor as you inhale. To list the hips as high as can, really engage your glutes, hamstrings, and core. Maintain a straight line between your knees and your heels. Bring your arms beneath your body, interlace your fingers, and push the backs of your arms and shoulders into the floor as you continue to elevate your hips for an additional shoulder stretch. This will relieve the strain on your neck. Allow your hips to raise a bit higher with each inhalation. When you drop your hips, exhale.

Child’s Pose

Hips, glutes, and low back are stretched.

Baldino explains, “Although this stance appears to be simple at first sight, there is a lot more going on here than meets the eye.” Hectic schedules, balancing work and home life, money, and family obligations may all contribute to feelings of stress. And the majority of us will feel the strain in our lower backs. A child’s pose can help to relieve stress, tension, and tightness in the lower back by gradually opening it up. Because of the bent knees, the spine lengthens, making this an all-around A+ position for our backs.

Begin on the tabletop and walk your big toes to the touch. Draw your hips towards your heels by separating your knees wider than your hips. Walk your hands out in front of you as your chest approaches the mat, ultimately bringing your forehead to the mat. 30 to 60 seconds is a good length of time to stay. Return to the tabletop or a sitting posture by walking your hands back towards your knees.