7 yoga poses for beginners
Cat and cow pose
![Cat and cow pose](/assets/img/blank.gif?v=1721954110#https://m1.quebecormedia.com/emp/cl_prod/canadian_living-_-4aa22705-6455-46a9-8409-dd62e8707a0a-_-22266)
Image by: Canadian Living By: Kate Daley Source: Lauren Hayes
Clockwise from upper left corner: Start in child’s pose with knees bent, arms outstretched in front of you and your head on the mat. Slowly rise on hands and knees into a tabletop position. Inhale, lift your chest and look skyward, curving your spine. Then exhale and arch your spine like a cat, dropping your head down and looking toward your navel. Do three to five repetitions, curving and arching your back, then return to child’s pose.
Upward dog
![Upward dog](/assets/img/blank.gif?v=1721954110#https://m1.quebecormedia.com/emp/cl_prod/canadian_living-_-e75df0c1-d49c-4740-bc75-6bc65d60f5c4-_-22268)
Image by: Canadian Living By: Kate Daley Source: Lauren Hayes
Clockwise from upper left corner: From child’s pose, rise onto your hands and knees into a tabletop position. Push your pelvis toward the floor, lifting your chest and supporting yourself with your arms, and extend your legs behind you. For a more advanced pose, lift your thighs off the floor by pressing your weight onto your feet for support. Look up to the ceiling and stay in this position for a few breaths. Return to all fours, then to child’s pose to rest.
Downward dog
![Downward dog](/assets/img/blank.gif?v=1721954110#https://m1.quebecormedia.com/emp/cl_prod/canadian_living-_-bde81347-6dc2-4595-a162-88a56e9a77e2-_-22267)
Image by: Canadian Living By: Kate Daley Source: Lauren Hayes
Clockwise from upper left corner: From child’s pose, rise onto your hands and knees into a tabletop position. With arms locked, lift your hips toward the ceiling, keeping knees slightly bent, with your weight on the balls of your feet. For a more advanced pose, straighten your legs and stretch your heels toward the floor. Return to child’s pose.
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