PT Volkan Dincer

Yoga Moves: 20 Different Easy Yoga Moves!

Yoga, which has increased in popularity in recent years and first emerged in India, is a form of meditation that aims to achieve mental, physical and spiritual calmness. Yoga works our body, breath and mind as a whole. Yoga movements can include easy and difficult poses. However, even if you have not done yoga before, you can start with easy yoga moves without your body flexibility! Therefore, flexibility is not an important point for yoga in the first place. Of course, it is necessary to be flexible for advanced difficult yoga movements. However, at the beginner level, even if you can't touch your toe, you can easily adapt with simple yoga moves. Therefore, do not be pessimistic because yoga is not easy and take a step towards yoga!

We recommend that you wear suitable clothes and use a yoga mat for comfortable yoga movements. For maximum benefit from yoga, you can practice yoga postures every morning. Those who cannot do morning yoga due to workload, at any time of the day, in the studio or at home. two person yoga moves they can even. However, we recommend doing yoga on an empty stomach or at least 2-3 hours after a meal. While doing yoga, you will both rest your soul and exercise your muscles. Do not forget to drink at least 2-3 liters of water a day to lose weight and get in shape with yoga! Pay attention to your diet and sleep patterns.

Easy Beginner Yoga Moves

  • Mountain Pose:  For this position, you must first stand on the mat. We should distribute the weight evenly on our feet by releasing the tension in the shoulders. We have to leave the arms free at both sides and keep them alive. Then we should take deep breaths regularly.
  • Bending Down: We should get into the dog position on the yoga mat (4 feet on the floor with our knees facing the floor). Then, without bending the knees, we should lift it straight and our hips upwards. Then we have to stand with our head between our two arms without breaking our elbow.
yoga dog pose
  • Fighter: Standing in front of your mat, we should open our right foot about a leg's length back. We should keep the ankle and knee part on the same line by slowly bending our left knee. It should stay parallel to the long side of our mat at the hips. In this pose we have to breathe in and out several times.
warrior yoga pose
  • Tree stance: We should stand straight on our mat with our feet and legs free. Then, keeping our left foot stable, we should bend our right foot upwards from our knees, lift it slightly and place the right ankle on the inside of the left leg. We must join our hands in front of our hearts. We should stay in this position for a few minutes and do the same with the other foot.
  • Bridge stance:  We should lie on our back on the mat by exhaling. We should pull our knees as close to our hips as possible. We should breathe in and push the groin towards your stomach. We must stay in this pose for seconds or minutes. Exhale to lower our hips to the ground.
yoga bridge pose
  • Pigeon Pose: We should lie face down on our mat. We take our legs forward as if cross-legged, and bring our kneecap closer to our chest area. Meanwhile, we cover our arms and heads on the mat. We practice the pose on both legs.
  • Triangle Posture: We can start from the warrior position. We straighten our front leg and reach down with our left hand. We must bend our torso forward and turn to the right. It should be turned on our arms at 6 and 12 o'clock. We should hold the breath 5-10 times and then do the same to the other side.
yoga triangle pose
  • Low Plank: With our palms flat on the floor and our hands shoulder-width apart, the legs are extended straight with the shoulders directly above the ankles. We should stand in a slightly low position towards the sides of our body.
  • Don't Look Up: We should be in a low plank position but lower our hips close to the ground. We should turn our toes so that the tops of our feet touch the ground.
  • Seated Forward Fold: We sit with our legs stretched out in front of us. We should sit with our feet flexed and lie down for a long time with a straight back. The most important thing is that our knees should not be bent.
  • Standing Forward Bend Pose: We should touch our toes with our backs straight without bending our knees. The yoga movement that strengthens the abdominal muscles will also be good for our back muscles. We need to stop for a few seconds and straighten up slowly.
standing forward bend yoga movement
  • Happy Baby Pose: We should lie on our back on our mat. Then we have to pull our feet from our knees to our chest and open them. We should bring our feet together parallel to our chest level and put our arms between our knees. With this movement, we can stretch the spine and relax the body.
  • Head Knee Pose: While sitting on our mat, we should bring our right foot up to the calf of our left foot. Then, without bending our knee, we should slowly lean towards our extended leg and put our head on our knee. We can strengthen our yoga mobility by relaxing our underarm muscles.
  • Cat Cow Pose: We should stand in the dog position on the yoga mat. Then, we should slightly lift the waist down and the hips upwards to remove the hips. We should also raise our head parallel to our hips. With this yoga movement, we stretch the back, neck and spine.
cat cow pose yoga movement
  • Connected Angle Posture: We should pull our knees on our mat and bring our feet together on our calf. Our backs should be straight and we should regulate our breathing. With this yoga position, we benefit the circulatory system. We stretch the inner legs.
yoga bound angle stance movement
  • Corpse Posture: This position, in which we regulate our breathing by lying on our back on our mat, is the movement we do almost every day. It is the most basic body relaxing movement.
  • Child pose: We sit on our knees on our mat and slowly stretch our arms towards the floor. When our head touches the ground, we must get up slowly and repeat the position. It is a pose that relaxes the body.
  • Half Fish King Pose: While sitting on our mat, first of all, our back should be straight. Then we have to make friends. We should hold our right foot by the ankle and position it parallel to the knee towards the back of our left leg, and our right hand should stay up on our left knee. With this position, we stretch the back area and contribute to the digestive system.
  • Raised Hands Pose: We should stand straight on our mat and raise our hands up without breaking them. It should stay on our head in the same direction as our arms up. In this way, we strengthen the shoulder and back muscles.
raised hands yoga
  • Cobra Pose: We should get into the upward facing dog pose. In this position, the whole body should be on the ground, except for the part we need to pay attention to. We have to lift our torso up with our head. This strengthens the back and abdominal muscles. Increases blood circulation in the hip.
yoga cobra pose
photo of author
Volkan Dinçer, a graduate of Marmara University BESYO, was born in 1992. Volkan, who started sports at a young age, worked as a PT in various fitness centers after graduation and currently continues to work as a personal fitness trainer in a gym.

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