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Anja Brierley Lange's Top Yoga Poses for Beginners

Anja Brierley Lange's Top Yoga Poses for Beginners

That being said, we thought we'd help nudge you in the right direction. Founder of Yoga Embodied, and having over 10 years experience teaching all levels of yoga, Anja Bierley Lange is the perfect person to help us.

For those looking to discover the various benefits of yoga (our favourite being strengthening your pelvic floor of course!), or just a little refresher to get you back into the swing of things, Anja's put together her top positions for you to try out:

Yoga for Beginners

These five poses are some of my favourite yoga moves for women and they are a great introduction to yoga. As you explore them, listen to your body and your breath,and always start from a place of stability.

Cobblers Pose

Cobblers Pose is a wonderful position to create openness in the hips and groin.

It is said to create space, circulation and support for the reproductive organs and therefore helpful for anyone with menstrual discomfort, menopausal symptoms and perhaps even stimulate the ovaries. 

This is also an interesting pose to practise pelvic floor exercises.

Bridge Pose

Bridge Pose helps to massage the spine and open up the front of the body. Backbends are an excellent way to help overcome fatigue and will help you feel light and joyful.

This pose also stretches the front of the pelvis and lower abdomen making it supportive for any digestive and pelvic issues.

Warrior 2 Pose

Warrior Poses are strong and powerful. A warrior stands her ground; she is focused and patient. This pose encourages stamina.

Grounding through the feet, we establish a connection to the hips and the pelvic floor; our roots and place of power. From here we can stand tall and proud.


The Squat or Malasana is the perfect pose to stay grounded. It opens the hips and supports our back.

For many people, this is the easiest pose to engage and relax the pelvic floor. Malasana is a traditional pose for elimination as well as childbirth.

Squatting creates less strain on the pelvic floor muscles when we have bowel movements and is the most natural position to birth babies, as the pelvic outlet is open and birth is supported by gravity. Indeed it is thought that many cultures who use this pose have less incontinence and pelvic complications than in cultures who don't squat.

Spinal Twist

Spinal Twists wake up the back, the spine, and even our digestion. This lunge variation strengthens the legs and supports the pelvis and lower back as you twist the thoracic or upper back (a place many of us hold so much tension).

Twisting massages our internal organs including our intestines. These poses can create warmth and even heat in the body; they invigorate us and encourage a warm and happy heart.

The all important pelvic floor

If you're curious about how yoga can help you connect with your pelvic floor muscles, these poses are a great place to start. How is it different to engage your pelvic floor in your Warrior 2 Pose compared to a Squat or Cobbler Pose?

In yoga we have a term called Mulabandha, or the Root Seal, which is a gentle lift of the pelvic floor muscles. We often engage them to support our physical postures and create stability. But we also need to be able to relax and soften them. 

We can engage, relax and pulsate these muscles in our yoga poses much like we do in the workouts using Elvie. Such pulsations will help stability as well as flexibility in our practise.

Have fun and enjoy your practise!

Anja Brierley Lange x