Yoga positions for beginners part II

Because the yoga positions for beginners are many. Next, the second part of positions that can help you develop an easy and very didactic routine.

• (Setu Bandha Sarvangasana) The bridge pose is a gentle way to begin exploring the extension of the spine, also known as the backbend. It's a good idea to start incorporating this type of movement because it improves the mobility of your spine and counteracts the effects of sitting too much. If the bridge seems too intense, try a bridge compatible with a block. Remember to ground yourself into your feet, which helps you use your leg muscles to support your posture.
• (Bhujangasana) The Cobra pose is performed several times per class as part of the vinyasa pose sequence. While a full cobra with straight arms offers a deeper bend, you will build more strength in your back by doing low cobras where you lift your chest without putting pressure on your hands. Root yourself in the feet, lengthen the crown and widen the clavicles as you lift the sternum. It is also key to anchor the pelvis to the floor before lifting it.
• (Savasana) Most yoga sessions end lying on your back in a corpse pose. It is an important transition between the end of your yoga practice and the rest of your day. Bringing the body to stillness challenges the mind to remain calm. You may find it difficult at first, but it gets easier with practice. It is one of the most recommended yoga positions for beginners.
• (Downward Split Dog) Introducing proper balance postures helps develop core strength. In the dog division, it's not about how high you can lift your leg. Instead, focus on rooting in your hands and keeping the weight evenly distributed on both hands.
• (Sukhasana) Sitting cross-legged doesn't have to be a scary position. Judicious use of accessories can transform an uncomfortable position into a comfortable one so that you can begin to reverse the effects of sitting too much in the chair. To find solutions, learn how to get comfortable with your legs crossed.
• (Malasana) Crouching is unfamiliar to most 21st century humans. However, it is an excellent stretch for the muscles around the pelvis, making it what is often called a "hip opener" in yoga. Perhaps surprisingly, it is also good for your feet, which are often neglected. If squatting is difficult for you, accessories can help: try sitting on a block or rolling a towel or blanket under your heels. Keep reaching your heels toward the floor.
• (Ardha Uttanasana) This flat back fold is most often performed as part of the sun salutation sequence. As such, it's often rushed, but it's worth taking the time to work on it independently. Finding out when your back is really flat is part of developing body awareness.
• (Ardha Matsyendrasana) Twists are one of the most essential beginner yoga positions. They help improve spinal mobility and can even get things moving along your digestive tract (yes, twists can help with constipation). It's okay to extend your lower leg in this pose if it's uncomfortable to bend it behind you. You can also modify by sitting on a blanket. Placing the bent leg inside the extended leg is ideal to facilitate rotation of the shoulder, hip, and spine.
• (Ananda Balasana) The Happy Baby Position is a wonderful way to end a yoga session. It is also a good example of the important interplay between effort and ease in yoga. You want to put a little pressure on your feet to draw them into your armpits, but not so much that your tailbone lifts off the floor. You do not want to go to extremes, but to find the middle ground.
• (Janu Sirsasana) Forward bends can be difficult for anyone with tight hamstrings (ie a lot of people). Janu sirsasana is more accessible because you are stretching one leg at a time. You can also wear a strap around your foot to help extend your reach.