Yogi, Jolene Cherry, Reviews the 5 Best Yoga Poses for Beginners

While Yoga has been around for centuries, its benefits continue to be unveiled. From improved posture to decreased anxiety, yoga's benefits do not discriminate. However, with many variations, modifications, and style names, it can be overwhelming for a newbie to know where to start.

Thankfully, Jolene Cherry, a prominent Yoga Instructor based in Oregon, is passionate about spreading her knowledge to novice and advanced yogis alike. Ms. Cherry has dedicated her adult life to pursuing personal fitness for not only herself but her community as well. She’s trained around the globe and prides herself on helping her clients curate a balanced lifestyle focused on well-being.

Below, Jolene Cherry reviews five basic poses that provide a solid base from which new yogis can build upon.

Mountain Pose
(Sanskrit: Tadasana)

Mountain Pose is the most basic grounding pose - a perfect place to start one's practice (beginner or advanced!) Placing the outside edges of the feet parallel to the outer edges of the yoga mat, the yogi rolls the shoulders back and down, away from the ears. Noticing an equal balance between all four corners of each foot, the practitioner then focuses on slowing down the breath, inhaling, and exhaling for equal counts.

Downward Facing Dog
(Sanskrit: Adho Mukha Svanasana)

Although downward dog is a yoga pose that even most non-yogis are familiar with if only by name, it's important to know how to do it properly. Planting the hands on the ground, the yogi should splay the fingertips apart to avoid wrist pain. Stepping back, with feet hip-width apart, the practitioner lifts the hips up and back, working to create one line from hands to hips, with the head and neck relaxed.

Bridge Pose
(Sanskrit: Setu Bandha Sarvangasana)

A personal favorite of Jolene Cherry, the bridge pose is a universal pose with many variations. For the basic pose, the student lies on his or her back, with feet flat on the ground, close to the hips. Keeping palms on the mat, the yogi raises the hips towards the sky, keeping a gentle tuck of the chin. With control, he or she returns the hips to the mat. For practitioners with low back pain or tight hips, a bolster or block can be placed underneath the low back, turning this into a restorative pose.

Reclined Twist
(Sanskrit: Supta Matsyendrasana)

A perfect way to counter a backbend such as bridge pose, twist poses are very beneficial for internal organs. To begin, the student lies on his or her back, tucking the knees in toward the chest before gently laying them to the left or right side. Arms spread out in a T-shape or can bend at the elbows. To balance the twist, the yogi switches sides. To deepen the pose, one can look to the opposite wall, away from the direction that the knees are pointing. To lessen the pose, a bolster (or supportive pillow) can be placed underneath the knees.

Child's Pose
(Sanskrit: Balasana)

This pose is incredibly relaxing, but it, too, offers the opportunity for variation and modification to cater to all bodies. From a crawl-like position on all fours, the yogi plants the hands while pushing the hips towards his or her heels. Keeping the arms active and the forehead resting on the mat, stacked fists, block, or bolster, the student can come full circle to the beginning of the practice by connecting back to the breath. To make this pose more restorative, the practitioner can place a bolster under the upper body to support the weight of the torso, creating a passive but relaxing variation.

While many outsiders envision yoga as an acrobatic-feat, only attainable for contortionists, the most significant benefits come from focusing internally and grounding through breath, neither of which can be achieved by overwhelming oneself with foreign and challenging poses. Through a regular practice of the five simple poses described above, not only will the yogi notice greater flexibility and strength but also improved mental clarity and reduced stress. This will create a beautiful foundation from which to build and grow a regular yoga practice upon.

About Jolene Cherry:
Jolene Cherry is the go-to yoga instructor and personal trainer in Portland, Oregon, for those looking to reach physical fitness and harmony in life. Combining her passion for travel, physical fitness, and meditation, she studied with renowned yoga instructors in Thailand as well as Hawaii. Jolene also offers guidance for healthy nutrition to strike a perfect balance in your life.