This is a practice dating ages back to India, and still quite famous all over the globe due to its holistic approach. One can say it encompasses all, from the mind to the body, for it provides the best advantage for all, irrespective of age, acumen, and fitness levels. Still, with so many asanas and complex techniques offered in this workout(Yoga), it might be daunting for beginners, but kudos for it’s excellent flexibility to fit into any fitness level or experience.
This is a practice dating ages back to India, and still quite famous all over the globe due to its holistic approach. One can say it encompasses all, from the mind to the body, for it provides the best advantage for all, irrespective of age, acumen, and fitness levels. Still, with so many asanas and complex techniques offered in this workout, it might be daunting for beginners, but kudos for it’s excellent flexibility to fit into any fitness level or experience. Perhaps for the loosening of your flex, the calmer of your mind from stress, or just a great alternative workout, and you can start with a few basic poses that will get accustomed to yoga’s core essentials. Here is a full guide to begin with easy yoga poses for a beginner.
1. Mountain Pose (Tadasana)
Mountain Pose, or Tadasana, may be thought of in relation to the foundational standing pose for most asanas. It might look very simple, deceptively so, at the onset, but it is actually a powerful way to establish a sense of grounding and stability in the body.
Step 1: Stand with your feet together or slightly wider than hip-width apart. Tilt your weight forward and backward on the two feet, with your weight equally distributed.
Step 2: Engage your thighs. Draw your belly inward as you bring your arms, relaxed at your sides, into your body.
Step 3: Lengthen your spine and picture a string attached to the crown of your head and pulling your head up to the ceiling.
Stand in this position for 30 seconds up to a minute as you can focus on and breathe into it.
Benefits:
Corrects bad postures
Stretches the legs and builds core strength
Increases body awareness
2. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-Facing Dog is possibly one of the most recognizable yoga poses. Stretching and strengthening virtually every part of the body, the position is included in many yoga exercises.
How to do it:
1. Place your knees on the ground and extend your wrists straight under your shoulders, and place your knees under your hips.
2. Your fingers extend and dive into the floor as curling your toes and you bring your hips up to the point where you can lift them to the ceiling as high as you can.
3. Extend your legs as far as you can, keeping your heels reaching down toward the floor-it’s all right if they don’t touch
4. Tuck your head into your arms, keeping your head in between them. Hold your eyes to either your knees or navel
5. Hold for 5-10 breaths
Benefits :
hamstrings and calves are stretched; also, spine is pulled back
– Strengthens arms, shoulders, and core
– Calm for the mind and relieves stress
3. Child’s Pose (Balasana)
Child’s Pose is a restful resting pose; you may use it anywhere in your practice if you need a little rest or calm your mind.
How to do it:
1. Kneel with big toes touching, spread knees apart on your mat.
B. Sit back on heels, torso slumping forward between thighs.
3. Place your forehead on the mat and breathe with a deep breath; allow the stretch along your entire spine and up along your shoulders
4. Hold for as long as you like. Continue to breathe in long, deep breaths
Benefits:
Stretches lower back, hips, and thighs
Relaxes tension/stress
Relaxes the nervous system
4. Cat Cow Pose (Marjaryasana-Bitilasana)
This is a flowing motion that is gentle on the spine. Really the way to start your practice.
How to do it:
1. Inhale to tabletop position with your hands and knees, wrists under shoulders, and knees under hips.
2. Lower your stomach toward the mat and you arch your back, lift your head and tailbone for Cow Pose, inhaling.
3. On inhale draw your belly in toward the spine, so the back and chin rise up to your chest (Cat Pose).
4. Repeat this sequence for 5-10 breathing cycles.
Benefits:
Strengthens flexibility of the spine
Massages internal organs within abdominal cavity, hence helps in good digestion
All the strain in the neck and back is released.
3. Warrior I (Virabhadrasana I)
Warrior I is a wide and strong standing position which will make you feel strong and empowered. It also opens the hips and the legs, which can be a great positioning to build flexibility with.
How to do it:Â
1. Stand up first. Take one foot away to the back by 3-4 feet, where your front foot is forward and the other one is a little twisted
2. Bring your leading knee and stretch it in front and a bit aligned with your ankle, where the other knee will be straight
3. Stretch your arms straight to the top of your head with your palms facing in, and still look up.
4. Hold this as long as your breaths go, take 5-10, then shift sides
Benefits:
Stretches the legs, ankles, and core
Stretches hips and chest
Enhances balance and stability
6. Tree Pose (Vrikshasana)
Tree Pose does balance the mind and powers the concentration and stability. This is an excellent exercise for better concentration along with the strength building to the lower body.
How to do it:
1. Start in Mountain Pose. Shift your weight to your left foot. Bring the sole of your right foot into your left inner thigh or calf, but not touching your knee.
2. Open your arms and bring your hands to your chest or to the crown of your head.
3. Hold for 5-10 breaths, looking forward to calm your mind.
4. Repeat on the other side.
Benefits:Â
Strengthens the muscle strength of your legs and torso
Improves balance as well as concentration
Clears the mind
7. Seated Forward Fold (Paschimottanasana)
Seated Forward Bend is a relaxing stretch of all posterior from the spine to the hamstrings.
How to: Sit with legs straight out in front of you. Lengthen your spine inhale and exhale fold forward toward reaching your toes or shins. Keep your back as straight as you can, thinking about lengthening, not about how far you can bend.
4. Continue that way for 5-10 breaths.
Benefits
Lengthens the spine, shoulders, and hamstrings
Calms the mind and quells anxiety
Soothes digestive system
8. Bridge Pose (Setu Bandhasana)
This is a gentle backbend that opens up the chest and stretches the spine. It’s an excellent pose to build your strength, especially in the lower part of the body.
How you should do it:
Lie on your back with your knees bent and feet on the floor as wide apart as hip-width, and your arms by your side with palms flat to the floor.
3 Push through feet and lift hips up towards ceiling.
4 Hold for 5-10 breaths, then slowly lower your hips down to the floor.
Benefits:
Strengthens legs, glutes, and back
Stretches chest and shoulders
Relaxes tension and anxiety.
9. Corpse Pose (Savasana)
This is usually the final asana in most yoga classes. The body will just release fully in total relaxation when lying on your back.
How to do:
Lie on your back with legs extended and arms by your sides, palms up. Closing your eyes now, bring the focus to the breath and let go of all of the tension in the body.
3. Hold this for 5 to 10 minutes, or as long as is comfortable for you.
Benefits:
Deeper relaxation
Relaxes feelings of tension and anxiety
Allow the body to absorb the restorative benefits of the yoga practice
For Beginners
Do Not Rush: Do not try to force your body into intricate poses. Simply begin with simple asanas and work your way to the more complex ones as you build strength and flexibility.
Pay Attention to Your Body: Yoga is a journey for the individual self. If a pose feels off or causes any kind of pain, modify the pose or skip it.
- Key Focus on Breath: More than anything else, yoga is about breathing. Practice being aware of the breath. It really helps guide your movements and keeps you focused.
- Consistency is the Key: Regular practice is very important. Even with just a few minutes a day-regular practice over time will bring improvement.
- Think of Taking a Class: If you decide you do not really know your form or you need some coaching, think about taking an introductory yoga classÂ
Conclusion
Starting yoga is, in itself, transforming for newbies. Its emphasis on a state of physical and mental well-being offers a gateway to better health, relaxation, and the development of more mindful people. Those basic poses will send you off on a great start for your practice – fine, this time, not literally-but they will lay solid groundwork for you. Remember, too: no perfection in yoga, only progress. Enjoy the journey, keep dedicated, and rejoice at all these benefits yoga has to give. Namaste!
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