Are you a yoga enthusiast who loves yoga and thinking of starting your yoga journey but doesn’t know where to begin? Then you’re just at the right place.
Yoga is an amazing technique that brings together physical activity, mental clarity, and spiritual health. Yoga can be a great addition to your daily routine if you want to increase your level of flexibility, lower your stress level, or improve your general fitness.
In this article, we will explore ten yoga poses of which there are 9 Yoga Poses specifically designed for Beginners. So, without any further ado, let’s get in and explore the benefits of these yoga poses.
Mountain Pose (Tadasana)
The basic posture for all standing yoga poses is called the Mountain pose (Tadasana). Asana means seat or position, and tada is the Sanskrit word for mountain. This is a pose that you will use frequently to set yourself up for other poses, but you may also perform it on its own to work on your posture. Place your big toes together and slightly apart while standing. Your toes should be raised and spread before being lowered back onto the mat. Make sure your ankles, hips, shoulders, and head are all in a straight line. With your palms facing forward, let your arms drop to your sides. Look directly forward and Inhale.
Child’s Pose (Balasana)
The most important resting position in yoga is Child’s Pose (Balasana), which is also a great way to stretch different portions of your body. Starting with your knees, extend your arms forward and place your forehead on the mat before sitting back on your heels. It encourages relaxation and releases tension and stress.
Downward-Facing Dog (Adho Mukha Svanasana)
Adho Mukha Svanasana is the Sanskrit word for a dog facing downward. In this word, asana is a posture or position, svana is a dog, mukha is a face, and adho is down. This position is comparable to a dog facing down. It is the posture where one bends forward. Stretch your hips upwards and straighten your arms and legs on the floor as you release the breath. Then, lay your head between your arms so that your arms and ears are parallel. Put your toes down on the ground. Breathe deeply and notice how your arms, shoulders, thighs, and calves are all stretched. Stay loose and relax throughout the procedure with your neck.
Tree Pose (Vrksasana)
Tree pose is the simplest standing yoga pose that is taught to beginners. It resembles the shape of a tree that’s why the name vrksasana or tree pose. First, take a straight position and place your feet together. Next, place the inner thigh of the second leg over the sole of one foot. Make sure you are balanced, then join your hands together at the center of your chest. This yoga pose strengthens your legs and improves balance.
Warrior II (Virabhadrasana II)
According to Hindu Mythology, Lord Shiva produced a warrior who was known by the name of Virabhadra. Thus, the name Virabhadrasana, or Warrior Pose, originates from Lord Shiva’s creation of the toughest warrior. Because this yoga pose requires proper alignment, it is often seen as a difficult pose by beginners. Place your feet wide apart to start, then turn your front foot out while maintaining your back foot’s perpendicular alignment with the mat. Stretch your arms out straight in front of you while looking over your front hand.
Bridge Pose (Setu Bandhasana)
Another name for setu bandhasana is setu bandha sarvangasana. The Sanskrit words Setu, which means bridge, bandha, which means lock, and asana, which means position, together combined to form this word. Lie with your feet flat on the mat and your knees bent. Lift your hips off the floor and slowly place your feet and arms on the ground to provide stability. Feel your heart center gently opening as you hold this yoga position.
Cat-Cow Pose (Marjaryasana-Bitilasana)
Bitilasana which is Cow and Marjaryasana which means Cat complement each other well and are ideal for warming up or relieving tension in the shoulders, hips, and back at any point in your practice. Start with your hands below your shoulders and your knees under your hips, begin on all fours. Let your belly drop and your eyes upward as you inhale, bending your back and lifting your tailbone. Exhale and curve your spine upward, bringing your chin to your chest and tucking your tailbone in (cat pose). As you transition between these two poses, make sure your breathing and your movements are in coordination.
Seated Forward Bend (Paschimottanasana)
The Forward Bend, also known as Paschimottanasana, is a seated pose that improves the health of the abdominal organs. Additionally, it helps with constipation. This pose is perfect for obese people to practice. Sit straight and spread your legs in front of yourself. Take a breath. Raise your hands above your head. Let out a breath. From your waist, bend your upper body forward. At the same time, bring your extended arms down and grab your toes. To reduce the space between your thighs and chest, bend even more. Make an effort to lay your forehead on your legs.
Corpse Pose (Savasana)
Savasana or the Corpse Pose is the most relaxing and the easiest pose to try for beginners. It is usually done at the end of every yoga pose. Place your arms on your side, palms facing up, and legs extended while you lie on your back. Close your eyes and slowly let go of any physical tension. Allow your breathing to become steady and slow as you pay attention to it. Take a few minutes to relax in this pose.
Try out these ten yoga poses that are suitable for beginners! Keep in mind that practicing yoga is a personal experience, so it’s important to pay attention to your body and go at your own pace. Adding these postures to your routine on a regular basis will improve your flexibility, strength, and general health over time. Enjoy the journey and welcome the life-changing advantages of yoga.
Cobra Pose (Bhujangasana)
The majority of the time, cobra is performed as a Sun Salutation. For those new to Vinyasa, it’s an alternative to Upward Facing Dog (Urdhva Mukha Shvanasana). Lay down on your stomach making sure that your forehead is resting on the ground with your hands by your thighs, legs together, toes pointing outward, and palm facing upward. Bend your hands slowly at the elbows and rest your palms on the floor to the sides of your shoulders, with your thumbs under your armpits. Then, raise your chin, place it on the floor, and look directly ahead. Slowly raise the head, neck, and shoulders, until it reaches the belly button. Raise your chin as high as you can while you bend your back. For as long as it is comfortable for you, you must keep this posture.
Can Anyone Practice Yoga, Regardless of Age or Fitness Level?
Absolutely! 9 Yoga Poses for Beginners is a versatile practice suitable for people of all ages and fitness levels. Just ensure you choose the appropriate variations and modifications for your body.
How Often Should I Practice These Poses as a Beginner?
It’s recommended to start with 2-3 sessions per week and gradually increase the frequency as you become more comfortable and confident in your practice.
Can Yoga Help With Stress And Anxiety?
Yes, yoga is renowned for its stress-reducing benefits. The combination of movement, breathwork, and meditation can help calm the mind and promote relaxation.
Do I Need Any Special Equipment to Practice Yoga?
All you need is a comfortable yoga mat and loose-fitting clothing that allows for ease of movement. Optional props such as blocks, straps, and bolsters can also enhance your practice.
Can Yoga Help Improve Posture?
Yes, certain yoga poses focus on strengthening the core muscles and promoting proper alignment, which can lead to improved.
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