Yoga Exercises for Beginners Online

Yoga is not just a series of exercises, but a complete system to train and balance both the mind and the body. The practice of yoga can last a lifetime, so getting started can be a bit intimidating and slow going. Learn some basic yoga poses to begin with and practice them in a relaxed, yet focused manner. Don't force it--you will master the poses with time and discipline.

  1. Downward Facing Dog

    • Downward facing dog is one of the most fundamental yoga poses and is good for opening up the back, shoulders and legs. Get on all fours. Place your hands right beneath your shoulders with your fingers spread and place your knees hip-width apart. Push your palms forward and away from you as you roll over your toes with your knees slightly bent. Straighten your torso to form a straight line from your wrists to your hips. Slowly, straighten your legs to form an upside-down letter V. If you can not straighten your legs completely, slowly work towards it while keeping your upper body straight. As you progress, try to lower your ankles to the floor.

    The Lunge

    • The lunge is a good hip opener that flows right from downward facing dog. From the down dog position, lift up your left leg straight behind you. Swing it forward under you while bending your left knee and place your left foot between your hands. If you can't swing it all the way between your hands, that's OK; place your left foot under you and inch it forward until it is between your hands. Put your right knee down on the floor and use your stomach muscles to pull yourself up so that your torso is straight and your chest is facing forward. Square your hips so they are both even and rock your body forward so that your left knee is directly over your left ankle. If you can't comfortably get that far, back your foot up slightly.

    Sphinx Pose

    • Sphinx pose is a basic back pose suitable for beginners. Lie face down on the floor with your legs straight out behind you. Place your elbows under your shoulders. Line your forearms up so that they are parallel towards each other with your hands pressed into the floor. Push your forearms downwards, extending out of your shoulders to raise your chest and head up off the floor in a continuous curve. Extend the back of your neck so that your neck isn't wrenched upwards at an uncomfortable angle and squeeze your buttocks and thighs together to protect your lower back. Hold the pose for as long as desired, then release the pose by slowly lowering yourself back down to the floor. For a relaxing rest, turn your head to one side, extend your arms along your sides and stay like that for several seconds.