{"id":11923,"date":"2023-01-23T12:04:31","date_gmt":"2023-01-23T17:04:31","guid":{"rendered":"https:\/\/www.mymedwellness.com\/blog\/?p=11923"},"modified":"2023-01-22T16:14:53","modified_gmt":"2023-01-22T21:14:53","slug":"beginner-yoga-challenge","status":"publish","type":"post","link":"https:\/\/www.mymedwellness.com\/blog\/?p=11923","title":{"rendered":"Beginner Yoga Challenge"},"content":{"rendered":"
\n

Accept The Challenge! <\/strong>For the next few weeks, start with these basic yoga poses. Hold each pose for 3 minutes, focusing on your breath, lengthening your muscles, and relaxing your mind.<\/span><\/p>\n

Taken together these will give you a complete yoga workout. Move slowly through each pose, remembering to breathe as you move. Pause after any pose you find challenging, especially if you are short of breath, and start again when your breathing returns to normal. The idea is to hold each pose for a few, slow breaths before moving on to the next one.<\/span><\/p>\n<\/div>\n

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1. Child’s Pose<\/span><\/h3>\n
\n
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\"\"<\/span>This calming pose is a good default pause position. You can use child\u2019s pose to rest and refocus before continuing to your next pose. It gently stretches your lower back, hips, thighs, knees and ankles and relaxes your spine, shoulders and neck.<\/span><\/p>\n

Do it:<\/strong>\u00a0When you want to get a nice gentle stretch through your neck spine and hips.<\/span>
\nSkip it:<\/strong>\u00a0If you have knee injuries or ankle problems. Avoid also if you have high blood pressure or are pregnant.<\/span>
\nModify:<\/strong>\u00a0You can rest your head on a cushion or block. You can place a rolled towel under your ankles if they are uncomfortable.<\/span>
\nBe mindful:<\/strong>\u00a0Focus on relaxing the muscles of the spine and lower back as you breathe.<\/span><\/p>\n<\/div>\n<\/div>\n<\/section>\n

Bottom Line:<\/span><\/strong><\/p>\n

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This should be your go-to pose whenever you need to rest for a moment during a yoga workout.<\/span><\/p>\n

\n

 <\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n

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2. Downward-Facing Dog<\/span><\/h3>\n
\n
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\"\"<\/span>Downward-facing dog strengthens the arms, shoulders and back while stretching the hamstrings, calves and arches of your feet. It can also help relieve back pain.<\/span><\/p>\n

Do it:<\/strong>\u00a0To help relieve back pain.<\/span>
\nSkip it:<\/strong>\u00a0This pose is not recommended if you have carpal tunnel syndrome or other wrist problems, have high blood pressure or are in the late stages of pregnancy.<\/span>
\nModify:<\/strong>\u00a0You can do the pose with your elbows on the ground, which takes the weight off your wrists. You can also use blocks under your hands, which may feel more comfortable.<\/span>
\nBe mindful:<\/strong> Focus on distributing the weight evenly through your palms and lifting your hips up and back, away from your shoulders.<\/span><\/p>\n<\/div>\n<\/div>\n<\/section>\n

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Bottom Line:<\/span><\/h4>\n
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This is one of the most common yoga poses, and excellent for your lower back.\u00a0<\/span><\/p>\n

 <\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n

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3. Plank Pose<\/span><\/h3>\n
\n
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\"\"<\/span>A commonly seen exercise, plank helps build strength in the core, shoulders, arms and legs.<\/span><\/p>\n

Do it:<\/strong>\u00a0Plank pose is good if you are looking to tone your abs and build strength in your upper body.<\/span>
\nSkip it:<\/strong>\u00a0Avoid plank pose if you suffer from carpal tunnel syndrome. It can be hard on your wrists. You might also skip it or modify if you have low back pain.<\/span>
\nModify:<\/strong>\u00a0You can modify it by placing your knees on the floor.<\/span>
\nBe mindful:<\/strong> As you do a plank, imagine the back of your neck and spine lengthening.<\/span><\/p>\n<\/div>\n<\/div>\n<\/section>\n

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Bottom Line:<\/span><\/h4>\n
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This common pose can build strength in the core, shoulders, arms and legs.<\/span><\/p>\n

 <\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n

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4. Four-Limbed Staff Pose<\/span><\/h3>\n
\n
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\"\"<\/span>This push-up variation follows plank pose in a common yoga sequence known as the sun salutation. It is a good pose to learn if you want to eventually work on more advanced poses, such as arm balances or inversions.<\/span><\/p>\n

Do it:<\/strong>\u00a0Like plank, this pose strengthens arms and wrists and tones the abdomen.<\/span>
\nSkip it:<\/strong>\u00a0If you have carpal tunnel syndrome, lower back pain, a shoulder injury or are pregnant.<\/span>
\nModify:<\/strong>\u00a0It\u2019s a good idea for beginners to modify the pose by keeping your knees on the floor.<\/span>
\nBe mindful:<\/strong> Press your palms evenly into the floor and lift your shoulders away from the floor as you hold this pose.<\/span><\/p>\n<\/div>\n<\/div>\n<\/section>\n

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Bottom Line:\u00a0<\/span><\/h4>\n
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This pose can be difficult, so if you need to only hold it for a few seconds at a time, that’s just fine. This builds strength in the arms, shoulders, wrists and back and helps tone the abdomen.\u00a0<\/span><\/p>\n

 <\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n

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5. Cobra Pose<\/span><\/h3>\n
\n

\"\"This back-bending pose can help strengthen the back muscles, increase spinal flexibility and stretches the chest, shoulders and abdomen.<\/span><\/p>\n

Do it:<\/strong>\u00a0This post is great for strengthening the back.<\/span>
\nSkip it:<\/strong>\u00a0If you have arthritis in your spine or neck, a low-back injury or carpal tunnel syndrome.<\/span>
\nModify:<\/strong>\u00a0Just lift up a few inches, and don\u2019t try to straighten your arms.<\/span>
\nBe mindful:<\/strong> Try to keep your navel drawing up away from the floor as you hold this pose.<\/span><\/p>\n<\/div>\n<\/section>\n

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Bottom Line:\u00a0<\/span><\/h4>\n
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One of the simpler back-bending poses, this is excellent for people who work at a desk all day.\u00a0\u00a0<\/span><\/p>\n

 <\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n

\n

6. Tree Pose<\/span><\/h3>\n
\n

\"\"Beyond helping improve your balance, it can also strengthen your core, ankles, calves, thighs and spine.<\/span><\/p>\n

Do it:<\/strong>\u00a0Great for working on your balance and posture.<\/span>
\nSkip it:<\/strong>\u00a0You many want to skip this pose if you have low blood pressure or any medical conditions that affect your balance.<\/span>
\nModify:<\/strong>\u00a0Place one of your hands on a wall for support.<\/span>
\nBe mindful:<\/strong> Focus on your breath in and out as you hold this pose.<\/span><\/p>\n<\/div>\n<\/section>\n

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Bottom Line:\u00a0<\/span><\/h4>\n
\n

This balancing pose works your vestibular system, is an early casualty of the aging process, and is one of the most recognized poses in modern yoga.\u00a0<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n

 <\/p>\n

\n

<\/h3>\n

7. Triangle Pose<\/span><\/h3>\n
\n

\"\"Triangle, which is a part of many yoga sequences helps build strength in the legs and stretches the hips, spine, chest, shoulders, groins, hamstrings and calves. It can also help increase mobility in the hips and neck.<\/span><\/p>\n

Do it:<\/strong>\u00a0This pose is great for building strength and endurance.<\/span>
\nSkip it:<\/strong>\u00a0Avoid this pose if you have a headache or low blood pressure.<\/span>
\nModify:<\/strong>\u00a0If you have high blood pressure, turn your head to gaze downward in the final pose. If you have neck problems, don\u2019t turn your head to look upward; look straight ahead and keep both sides of the neck long.<\/span>
\nBe mindful:<\/strong> Keep lifting your raised arm toward the ceiling. It helps keep the pose buoyant.<\/span><\/p>\n<\/div>\n<\/section>\n

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Bottom Line:\u00a0<\/span><\/h4>\n
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This pose is simple to add, you can do it anywhere, and it focuses on those tight hamstrings.\u00a0<\/span><\/p>\n

 <\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n

\n

8.Seated Half-Spinal Twist Pose<\/span><\/h3>\n
\n
\n

\"\"<\/span>This twisting pose can increase the flexibility in your back, while stretching the shoulders, hips and chest. It can also help relieve tension in the middle of your back.<\/span><\/p>\n

Do it:<\/strong>\u00a0To release tight muscles around the shoulders and upper and lower back.<\/span>
\nSkip it:<\/strong>\u00a0If you have a back injury.<\/span>
\nModify:<\/strong>\u00a0If bending your right knee is uncomfortable, keep it straight out in front of you.<\/span>
\nBe mindful:<\/strong> Lift your torso with each inhale, and twist as you exhale.<\/span><\/p>\n<\/div>\n<\/div>\n<\/section>\n

\n
\n
\n
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Bottom Line:\u00a0<\/span><\/h4>\n
\n

This stretch does many things for you, all at once. It can strengthen and lengthen your back muscles, hips, and glutes.\u00a0<\/span><\/p>\n

 <\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n

\n

<\/h3>\n

9. Bridge Pose<\/span><\/h3>\n
\n
\n

\"\"<\/span>This is a back-bending pose that stretches the muscles of the chest, back and neck. It also builds strength in the back and hamstring muscles.<\/span><\/p>\n

Do it:<\/strong>\u00a0If you sit most of the day, this pose will help you open your upper chest.<\/span>
\nSkip it:<\/strong>\u00a0Avoid this pose if you have a neck injury.<\/span>
\nModify:<\/strong>\u00a0Place a block between your thighs to help keep the legs and feet in proper alignment. Or you can place a block under your pelvis if your lower back is bothering you.<\/span>
\nBe mindful:<\/strong> While holding this pose, try to keep your chest lifted and your sternum toward your chin.<\/span><\/p>\n<\/div>\n<\/div>\n<\/section>\n

\n
\n
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Bottom Line:\u00a0<\/span><\/h4>\n
\n

This pose not only stretches your abdominal core, but also works your glutes in the process.\u00a0<\/span><\/p>\n

 <\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n

 <\/p>\n

\n

10. Corpse Pose<\/span><\/h3>\n
\n
\n

\"\"<\/span>Like life, yoga classes typically end with this pose. It allows for a moment of relaxation, but some people find it difficult to stay still in this pose. However, the more you try this pose, the easier it is to sink into a relaxing, meditative state.<\/span><\/p>\n

Do it:<\/strong>\u00a0Always!<\/span>
\nSkip it:<\/strong>\u00a0If you don\u2019t want to have a moment\u2019s peace.<\/span>
\nModify:<\/strong>\u00a0Place a blanket under your head, if that feels more comfortable. You can also roll up a blanket and place that under your knees, if your lower back is sensitive or bothering you.<\/span>
\nBe mindful:<\/strong> Feel the weight of your body sinking into your mat one part at a time.<\/span><\/p>\n<\/div>\n<\/div>\n<\/section>\n

\n
\n
\n
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Bottom Line:<\/span><\/h4>\n
\n

This pose is meditative, and a perfect way to end your yoga session.\u00a0<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n

 <\/p>\n

This article is adapted from this source<\/a>.<\/p>\n<\/section>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Take this yoga challenge by practicing these basic poses over the next several weeks. <\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[494],"tags":[343],"class_list":["post-11923","post","type-post","status-publish","format-standard","hentry","category-articles","tag-yoga"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p7Qv5g-36j","jetpack_likes_enabled":true,"jetpack-related-posts":[{"id":2041,"url":"https:\/\/www.mymedwellness.com\/blog\/?p=2041","url_meta":{"origin":11923,"position":0},"title":"Pictures: 7 Yoga Poses For Insomnia","author":"Will Clower","date":"July 25, 2011","format":false,"excerpt":"Listen. 60 million Americans suffer from some form of insomnia. If you don't want to take meds that may make you \"sleep eat\" or have other unwanted and bizarre side effects, there are a ton of remedies out there.\u00a0But most Americans don't really look to yoga to help them not\u2026","rel":"","context":"In "Articles"","block_context":{"text":"Articles","link":"https:\/\/www.mymedwellness.com\/blog\/?cat=494"},"img":{"alt_text":"","src":"https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/i.huffpost.com\/gadgets\/slideshows\/34042\/slide_34042_310496_large.jpg?resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/i.huffpost.com\/gadgets\/slideshows\/34042\/slide_34042_310496_large.jpg?resize=350%2C200 1x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/i.huffpost.com\/gadgets\/slideshows\/34042\/slide_34042_310496_large.jpg?resize=525%2C300 1.5x"},"classes":[]},{"id":15531,"url":"https:\/\/www.mymedwellness.com\/blog\/?p=15531","url_meta":{"origin":11923,"position":1},"title":"As we wrap up July","author":"Will Clower","date":"July 30, 2025","format":false,"excerpt":"This is just a reminder that, as the sun sets on the month of July, we've still got another month of the blazing sunshine, and the occasional impulse to turn your desk fan into a personal wind tunnel. Because of this, here's something to keep in mind as we round\u2026","rel":"","context":"In "Articles"","block_context":{"text":"Articles","link":"https:\/\/www.mymedwellness.com\/blog\/?cat=494"},"img":{"alt_text":"","src":"https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2025\/07\/sunflowers_growing_in_the_sunset.png?fit=1200%2C673&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2025\/07\/sunflowers_growing_in_the_sunset.png?fit=1200%2C673&ssl=1&resize=350%2C200 1x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2025\/07\/sunflowers_growing_in_the_sunset.png?fit=1200%2C673&ssl=1&resize=525%2C300 1.5x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2025\/07\/sunflowers_growing_in_the_sunset.png?fit=1200%2C673&ssl=1&resize=700%2C400 2x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2025\/07\/sunflowers_growing_in_the_sunset.png?fit=1200%2C673&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":5387,"url":"https:\/\/www.mymedwellness.com\/blog\/?p=5387","url_meta":{"origin":11923,"position":2},"title":"What’s Better For Your Back? Yoga or Traditional Physical Therapy?","author":"Will Clower","date":"June 20, 2017","format":false,"excerpt":"(Reuters Health) - Chronic lower back pain is equally likely to improve with yoga classes as with physical therapy, according to a new study. Twelve weeks of yoga lessened pain and improved function in people with low back pain as much as physical therapy sessions over the same period. \"Both\u2026","rel":"","context":"In "Articles"","block_context":{"text":"Articles","link":"https:\/\/www.mymedwellness.com\/blog\/?cat=494"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":12250,"url":"https:\/\/www.mymedwellness.com\/blog\/?p=12250","url_meta":{"origin":11923,"position":3},"title":"Challenge: Put Your Brain Into “Sleep Mode”!","author":"Will Clower","date":"April 30, 2023","format":false,"excerpt":"Challenge yourself to stick to these habits for at least 2 weeks and track your progress along the way. You can use a sleep tracking app or a journal to document your sleep quality and how you feel in the morning. Over time, these habits can help train your brain\u2026","rel":"","context":"In "Sleep"","block_context":{"text":"Sleep","link":"https:\/\/www.mymedwellness.com\/blog\/?cat=580"},"img":{"alt_text":"young man sleeping zzz","src":"https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2018\/07\/young-man-sleeping-zzz.jpg?fit=676%2C400&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2018\/07\/young-man-sleeping-zzz.jpg?fit=676%2C400&ssl=1&resize=350%2C200 1x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2018\/07\/young-man-sleeping-zzz.jpg?fit=676%2C400&ssl=1&resize=525%2C300 1.5x"},"classes":[]},{"id":12939,"url":"https:\/\/www.mymedwellness.com\/blog\/?p=12939","url_meta":{"origin":11923,"position":4},"title":"Chair Yoga! Try These Poses Yourself.","author":"Will Clower","date":"February 28, 2024","format":false,"excerpt":"In the craziness of the typical daily workday, it's easy to forget the importance of taking short breaks to rejuvenate our minds and bodies too. One fantastic way to do this without leaving your desk is by practicing chair yoga stretches, which allows you to grab a little desk calm,\u2026","rel":"","context":"In "Articles"","block_context":{"text":"Articles","link":"https:\/\/www.mymedwellness.com\/blog\/?cat=494"},"img":{"alt_text":"Chair Yoga Poses","src":"https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2024\/02\/Office-Chair-Stretches.png?fit=1200%2C960&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2024\/02\/Office-Chair-Stretches.png?fit=1200%2C960&ssl=1&resize=350%2C200 1x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2024\/02\/Office-Chair-Stretches.png?fit=1200%2C960&ssl=1&resize=525%2C300 1.5x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2024\/02\/Office-Chair-Stretches.png?fit=1200%2C960&ssl=1&resize=700%2C400 2x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2024\/02\/Office-Chair-Stretches.png?fit=1200%2C960&ssl=1&resize=1050%2C600 3x"},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=\/wp\/v2\/posts\/11923","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=11923"}],"version-history":[{"count":6,"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=\/wp\/v2\/posts\/11923\/revisions"}],"predecessor-version":[{"id":11929,"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=\/wp\/v2\/posts\/11923\/revisions\/11929"}],"wp:attachment":[{"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=11923"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=11923"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=11923"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}