Yoga Like A Beginner

Article by Vanelis Rivera and Photography by Kelly Moore Clark

Yoga asanas offer wide-ranging physical and mental benefits, and by approaching even simple, beginner poses with a “beginner’s mind,” practitioners of all levels can cultivate strength, awareness, and calm through mindful, slow movement.

Asanas, the physical postures in the holistic practice of yoga, have been attributed to an array of health benefits, including improving flexibility and strength, enhancing body awareness, and potentially helping to relieve stress and anxiety. While there are a plethora of poses to choose from, sometimes the most beneficial poses are those usually designated as beginner poses. But whether you are just beginning a posture practice or are well-versed, I encourage you to approach the following poses with what Zen Buddhists refer to as shoshin, “beginner’s mind.” This approach is meant to encourage individuals at the beginner and advanced levels to maintain a mindset of openness when approaching a discipline. Consider incorporating any of these as part of your morning or evening movement rituals, all the while fostering a keen awareness and respect for the power of simple, slow-paced movement.

BABY COBRA POSE
Prone poses can strengthen the spine and help open the chest. This variation of Bhujangasana (Cobra Pose) is a great start for focusing on strengthening and lengthening the back without too much strain. Before activating the pose, as you lie on your belly, make sure to lengthen your neck, spine, and legs (heels hip-width apart). Bring palms underneath your shoulders. Tuck your pelvis in, and press the tops of your feet onto the floor. On an inhale, lift the chest, squeezing the shoulder blades together and downward. Lower on an exhale. Added challenge: Lift palms off the floor, engaging the upper back.

EASY POSE VARIATION
I often begin my yoga practice in Sukhasana (Easy Pose). The act of sitting on the floor, knees bent, and lengthened spine elicits a feeling of grounding and meditation. 1. To comfortably achieve the initial pose, bend and widen your knees and cross your shins. Relax your feet and keep your pelvis in a neutral position. Lengthen the spine, taking care not to arch the back. 2. For the lateral bend, lengthen arms toward the floor. Inhale. 3. On the exhale, raise one arm above the head, leaning toward the opposite side as you ground the hip of the raised arm. Press the opposite hand on the floor, bending the elbow to deepen the stretch. 4. Repeat on the next side. Modifications: For tight hips, sit on a folded blanket and/or place a pillow or folded towel under each knee. 

POSE DEDICATED TO THE SAGE MARICHI
Spinal twists in asana practice focus primarily on the thoracic spine (upper and middle part of your spine), oblique muscles, and intercostal muscles. It is important to keep the pelvis in a neutral position and to keep the spine fully lengthened before twisting. 
This Marichyasana (Pose Dedicated to the Sage Marichi) variation offers a deep stretch throughout the back, intercostals, and shoulders. Begin seated directly on top of your sitting bones with legs extended in front of you. Bend the left knee and place the sole of the foot on the floor with your heel parallel to the opposite knee (or above the knee). As you inhale, lengthen the spine, press your left palm behind you for support, and reach the right arm overhead. Twist toward the left and hook your elbow outside of your right thigh. Modification: Don’t strain to hook your elbow outside of your thigh. Instead, hug the knee with your right arm.

CAMEL POSE VARIATION
Another great chest opener and beneficial backbend is Ustrasana (Camel Pose). To begin, stand on your knees (for added comfort, place a blanket or folded towel under your knees). Keep knees hip-width apart with toes tucked underneath. On an inhale, lengthen the spine. Place your left hand at the base of the spine and lift the right arm overhead. Exhale as you lean back slightly, allowing the left hand to find the left heel. On an inhale, press the hips forward, lift your chest, and reach back, creating a slight bend in the spine. Gaze is upward and as comfortable as possible for your neck. Repeat on the next side.

CHILD’S POSE VARIATION
One of the yummiest poses for an anxious mind and a standard closing pose to any asana sequence, Bakasana (Child’s Pose) can create a much-needed moment of stillness. Even then, it is not always an inactive pose. As you sink your hips toward your heels, extend your arms forward and lower your torso toward your thighs. Stay here for a few breaths, tuning into each inhale and exhale. For more lateral body love, walk your arms toward one side of the mat, allowing your hips to lean slightly in the opposite direction. Continue to lengthen the side body. Modifications: If your forehead doesn’t reach the floor, you can place a folded blanket, small pillow, or yoga block under the forehead and/or place a large pillow or yoga bolster under the torso.