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Tips and poses for beginners

Tips and poses for beginners

Caitlin Downey

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yoga instructor

This article was co-authored by Caitlin Downey and wikiHow staff writer Eli Rusiano. Caitlin Downey is a Registered Yoga Teacher at Yoga Therapy in Burlington, Vermont. She has over 200 hours of experience as a Certified Yoga Instructor since 2014, and over 600 hours of training as a Certified Phoenix Rising Yoga Therapist. This article has been viewed 386,514 times.

Co-author: 41

Updated: January 28, 2023

Scene: 386,514

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To do yoga, first wear comfortable, light clothes. Find a quiet place to practice and lay out a yoga mat. Then, kneel down on the mat with your feet together and your knees hip-width apart. Lower your torso between your legs and reach your arms forward toward the top of the mat to enter child’s pose. When you feel relaxed and centered, get on your hands and knees with your hands under your shoulders and your knees under your hips. Now, try downward-facing dog. Turn your toes under, lift your knees off the mat, and drive your pelvis toward the ceiling, straightening your legs. Press into your hands and push your heels toward the ground. Hold the pose for a few deep breaths. Next, try walking your feet toward your hands for forward bend pose. When you’re ready, slowly roll your upper body until you’re standing in mountain pose. Take deep breaths and focus on your breath as you move through the different poses. Practicing yoga as often as you can, even just 10 minutes a day, will help you get better. You can also take a yoga class to learn new poses from a trained instructor, which will help you get better even faster. To learn more from our yoga instructor co-author, such as a yoga class or how to find an instructor, keep reading!

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