Beginner's Guide to Cha Yoga Poses and Health Benefits

What is Cha Yoga?

Cha yoga is a style of yoga that involves sitting or lying down poses. The word "cha" means "to touch the earth" or "make contact" in Sanskrit. So in cha yoga, you'll spend more time close to the ground compared to standing poses.

This makes cha yoga an accessible style for beginners. The poses don't require as much strength or balance. But they still provide excellent health benefits like improving flexibility, reducing stress, and more.

Benefits of Cha Yoga Poses

Here are some of the main benefits of practicing cha yoga poses:

• Improve flexibility in the hips, hamstrings, and lower back
• Strengthen core and back muscles
• Relieve tension and pain
• Promote relaxation and reduce stress
• Cultivate mindfulness and awareness

8 Beginner Cha Yoga Poses and Their Benefits

Here are 8 great cha yoga poses for yoga beginners. We'll cover how to correctly do each pose and its specific benefits.

1. Legs-Up-the-Wall Pose (Viparita Karani)

This resting pose calms the mind and body while gently stretching the back of your legs and spine.

How to:

• Sit sideways at a wall space. Roll onto your back and lift your legs straight up against the wall. Your sitting bones will be as close to the wall as possible.
• Rest your arms by your sides with palms facing up. Close your eyes if comfortable.
• Stay for up to 15 minutes. To exit, bend your knees towards your chest and roll to your side. Take your time coming up to sitting.

Benefits: Stretches hamstrings and calves. Relieves fatigue and mild back pain. Promotes relaxation.

2. Reclining Bound Angle Pose (Supta Baddha Konasana)

A restful posture that opens your hips and groin.

How to:

• Sit with the soles of your feet together, opening your knees towards the sides. Hold onto your feet to help open your knees further if needed.
• Hinge back onto your forearms, then lower all the way down onto your back. Release your feet and relax your arms by your sides, palms facing up.
• Stay here for up to 10 minutes. Breathe deeply and relax your whole body.

Benefits: Stretches inner thighs, groin and knees. Calms the mind. Relieves mild back pain.

3. Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana)

A reclining hamstring stretch that also strengthens your core.

How to:

• Lie on your back and lift your right leg straight up. Take a strap or belt and wrap it around the arch of your foot if your leg doesn't straighten fully. Hold both strap ends in your right hand.
• Keep your left leg actively pressing down. Flex your right foot strongly.
• On an exhale, hinge from your hip to slowly lower your right leg over to the right, stopping before your foot touches the floor. Hang here for 30 seconds.
• Inhale and lift your leg back to center. Repeat on the other side.

Benefits: Stretches hamstrings. Strengthens abs. Improves balance and concentration.

4. Reclining Spinal Twist (Supta Matsyendrasana)

This gentle twist lengthens your spine and stimulates your organs.

How to:

• Lie on your back and hug your knees into your chest. Drop both knees over to your right side, keeping your knees bent.
• Extend your arms out to form a "T" shape. Press your left shoulder and arm down to deepen the twist.
• Stay for 30 seconds. Inhale back to center and repeat on the other side.

Benefits: Improves spinal flexibility and mobility. Massages abdomen and stimulates digestion. Relieves lower back tension.

5. Child's Pose (Balasana)

A resting posture that gently stretches your hips, thighs and ankles.

How to:

• Kneel on the floor. Touch your big toes together and sit back onto your heels, then separate your knees hip-width apart.
• Hinge forward at your hips and walk your hands forwards. Lower your chest as close as possible to resting on your thighs.
• Relax your arms by your sides. Turn your head to one side and breathe deeply for up to 1 minute.

Benefits: Calms the mind and nervous system. Gently stretches hips, thighs and ankles. Relieves stress and mild back/neck pain.

6. Sphinx Pose (Salamba Bhujangasana)

A gentle backbend that opens your chest and strengthens your back.

How to:

• Lie on your belly with your legs extended behind you, tops of your feet on the floor. Position your forearms parallel under your shoulders.
• Keeping your pelvis grounded, inhale and lift your chest. Press down with your forearms to rise up just slightly.
• Hold for 5-10 breaths. Slowly exhale and lower back down.

Benefits: Strengthens back muscles. Stretches hip flexors. Opens chest and shoulders. Improves posture.

7. Locust Pose (Salabhasana)

A reclining pose that strengthens your core, back, and glutes.

How to:

• Lie on your belly with arms extended by your sides, palms facing down. Legs are straight and together behind you.
• Inhale and raise your legs, chest, and arms up away from the mat. Reach actively through your toes.
• Hold for 5 breaths then exhale and lower back down. Repeat 2-3 times.

Benefits: Strengthens back muscles and glutes. Stretches hip flexors. Improves body alignment and posture.

8. Reclining Figure 4 Stretch (Supta Ardha Matsyendrasana)

This pose targets your outer hips and lower back.

How to:

• Lie on your back and bend your knees, feet on the floor. Cross your right ankle over your left thigh into figure 4 shape.
• Grab behind your left hamstring and gently pull your left leg towards your chest until you feel a stretch in your right glute.
• Hold for 30 seconds. Inhale release and switch legs.

Benefits: Stretches outer hips and back. Calms the mind. Relieves lower back tension.

Tips for Practicing Cha Poses

Keep these tips in mind as you hold your cha yoga poses:

• Always warm up first before stretching deeply or holding poses for longer durations.
• Move slowly and focus on your breath. Stay for shorter holds if you're new to help avoid injury.
• Engage and strengthen your core muscles during poses to support and protect your spine.
• Relax any muscles in your body not actively working to stay in the pose.
• Come out of any pose slowly and carefully.

Take Your Practice Further

Ready to expand your yoga practice? Try these next steps:

• Take an in-person beginner yoga class to receive hands-on alignment guidance from a teacher.
• Practice a short 10-15 minute flow linking some of the poses together.
• Research breathing techniques like yogic deep breathing or alternate nostril breathing.
• Read about the history, principles and 8 Limbs of yoga to deepen your understanding.

Cha yoga is extremely beneficial for developing flexibility, reducing stress, and cultivating mindfulness. Start gently and explore these accessible floor poses to improve health and wellbeing.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.