The modern lifestyle that we are living in has given us several reasons to include yoga in our daily routine. Yoga is a holistic practice that has been used for ages to ensure flexibility, inner balance, physical strength, and inner harmony. It is a way of discovering oneself and walking on the path of holistic living.
Yoga has various techniques to ensure deep relaxation and rejuvenation. No matter if you are dealing with mental health problems, physical health issues, or emotional baggage and disturbance, yoga has a solution for all these.
Yoga, along with pranayama and meditation, helps in attaining overall well-being. Researchers say that yoga practices are a time-tested method of dealing with modern-day stress, anxiety, depression, insomnia, and other such issues naturally without the help of modern medicines.
Now, if you are a beginner, then you might be thinking about how to start this beautiful practice in order to live a healthy life.
So, this blog will uncover some of the easy yoga poses for beginners that will help you initiate your journey in the yogic world. But make sure that you always practice yoga under the guidance of an experienced teacher.
If you are a beginner, you can also join some best yoga institutions to start your yoga practice.
It is also known as Shishuasana or Balasana. This is one of the easiest Yoga Exercises that a beginner can start with! It helps in resetting you from within and making your life easier and lighter.
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To begin with, roll out the yoga mat, and kneel on the ground.
Now, make sure that your big toes are touching the ground.
Now sit on your heels. Make sure that your knees are slightly open.
Now you have to make a forward bend and rest your chest on both thighs.
Now stretch your arms forward. Rest your head.
Make sure that your forehead is touching the mat.
Now you have to breathe slowly, hold the pose for some time, and then release the pose.
Child pose helps in managing daily stress.
It relieves mental tension and weakness.
It gives a good stretch to the hips, thighs, and back region.
It helps in tightening the muscles and relieving the stiffness of the neck and shoulders.
It helps in calming our breath.
It improves blood circulation inside our body.
It helps in comforting the nervous system.
The cat and cow pose is also known as Marjaryasana. It is used as a posture that warms up our body for further yoga practice. It involves gentle work on our core and back without putting any extra effort on our bodies. It is a great pose to begin with.
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To begin with, again roll out your mat. Now, you have to come onto the floor using your knees and hands.
Make sure that your hands are under your shoulders and your knees are under your butts.
Now, inhale and lift your head as well as your tailbone a bit.
Drop your belly down, just like cats do.
Now, exhale and round your spinal cord.
Make sure that your chin istuckedd to your chest area. This is how the cat poses.
Now, move slowly as you breathe.
You can perform five to ten sessions of this yoga pose, whatever feels comfortable.
Then gently release the pose.
A cat and cow pose is a great pose that helps improve spinal health.
It helps in relieving the stiffness in the back and neck region.
It also gives a good massage to the nervous system.
It helps in managing mental health.
It removes the stress and anxiety.
It helps in improving our physical posture.
It ensures good blood flow in our body.
It warms up our body for further yoga practice.
It helps in improving our breath work.
It helps in calming an overstimulated mind.
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Butterfly pose is also known as Bandha Konasana. It is again one of the beginner-friendly Yoga positions that helps in improving the movement of our lower limbs. It is a very easy pose, but its benefits are tremendous.
To perform a butterfly pose, sit on the yoga mat.
Now you have to stretch both legs forward. After that, bend your knees a bit.
Make your soles come together.
Now, your feet must be closer to your pelvis.
Now you have to hold your feet using your hands.
Now straighten your spinal cord and open up your chest.
Now gently move both your knees up and down, just like a butterfly flies.
Breathe normally and feel the relaxation in your body and mind.
Butterfly pose helps in improving the flexibility of the pelvic region.
It helps in strengthening the thighs.
It also strengthens the groin area.
It improves blood circulation in the body.
It helps in reducing stiffness in the lower back region.
It helps in calming down the mind.
It helps in fighting fatigue.
It gives a good massage to the digestive system.
It also relieves discomfort during menstruation.
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Another beginner-friendly pose is Adho Mukha Svanasana. It is also known as Downward Facing Pose. It is one of the most popular poses among beginners and beginner-level yogis. Even in the yoga TTC classes, it is used as a beginner-friendly pose.
You have to come on both your hands and legs on the mat.
Make sure that you are making an inverted V posture.
Palm should be under your shoulders.
Make sure your toes are tucked, and now gently lift the hip up.
Straighten your leg as much as possible.
Press your heels towards the floor to give a good stretch to your legs.
Now, the head must be relaxed between both of your hands.
Make sure that your spinal cord is straight and now breathe normally.
This asana helps in strengthening the legs and arms.
It gives a good stretch to the spinal cord.
It also stretches shoulders and hamstrings.
It improves the blood circulation inside the body.
It helps in relieving stiffness in the body.
It helps in ensuring good mental health.
It improves the posture.
It gives a daily dose of energy to the human body.
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This is also known as a one-legged forward bend pose. It is a great pose for all levels of practitioners. It is one of the best basic yoga poses! It involves the stretching of the full body and gives a beautiful twist to the spinal cord. Now let's understand how to perform this pose.
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To perform this pose, you have to sit on your yoga mat and then stretch your legs forward.
Now, bend your knees down.
After that, place your foot near the inside of your left thigh.
After that, make sure that your left leg is stretched straight and is active.
Now, you have to inhale slowly and raise your arms upward.
Make sure that your spine is lengthened.
Now you have to exhale and bend forward from your hips.
Now, you have to hold the foot of the leg that is straight.
Now, you have to move your head towards your knee and gently breathe in and out.
Now, repeat using the other leg.
This pose helps in stretching the spinal cord and the hamstring area.
It helps in improving flexibility and toning the hips.
It helps in reducing anxiety, stress, etc. It helps in dealing with insomnia.
It improves gut health.
It relieves stiffness in our physical self.
It helps in focusing better and gives mental clarity.
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Tadasana is famous for the mountain pose in English. It is one of the easiest-looking poses, but its benefits are great. It also offers a foundation to many further levels of yoga poses. It can be considered a base pose. It helps in achieving good alignment and stability within oneself.
To perform it, you have to stand straight on your yoga mat.
Now bring your feet together.
Your arms should be on either side of your body.
Your feet must be grounded. Make sure that you are pressing your feet on the ground.
Now you have to straighten your legs.
Now you have to tuck your tailbone inside.
Your muscles of the thighs should be engaged and should be engaged.
Now inhale and stretch yourself through your torso and extend your arms upward towards the ceiling or the sky.
Now you have to exhale and release your shoulders.
Make sure that your shoulder blades are getting away from your head.
Then make your shoulder blades reach towards your waist.
Tadasana helps in improving our concentration.
It improves our posture. It helps in stretching our bodies.
It relieves the stiffness in the whole body.
It improves the alignment of our spinal cord.
It ensures inner balance.
It also rejuvenates our minds by removing stress and anxiety.
It releases tension from our legs and limbs.
This is also known as the Angle Pose. If you are feeling stiffness in your body or you feel that the hectic routine of your day is making you sore, then this is a perfect stretch for beginners. It helps in relieving body pain and helps in removing the stiffness from the body. It is a Yoga for beginners yoga!
Roll out your mat and stand straight on it.
Keep your feet hip-width apart.
Now you have to hold both arms on either side of your body.
Now you have to inhale and lift one arm.
Your fingers must be pointed upward.
Now breathe out and bend to the other direction.
Now you have to keep your chest in a forward-facing position.
Now you have to keep both knees straight.
Turn your head upside down and look towards your stretched arm.
Now inhale and straighten your spine.
Exhale and bring the lifted arm downward.
Now you have to repeat it with the other arm.
Keep your body steady while performing this pose.
People suffering from constipation can perform this pose.
If you are having sciatica, then this pose is wonderful.
If you are having stiffness issues in your spinal cord, then you should perform this pose.
It helps in toning the upper body.
It also helps in toning and strengthening the arms and legs.
It also improves our gut health.
This is also known as Warrior Pose 1. This is againone of the best beginner yoga poses. It is one of the most accepted and performed poses among the yogis. It helps inchannelisingg our energy beautifully and gives us courage and inner strength. It is a very strong posture to perform and begin your yogic journey.
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Firstly, you have to stand in a mountain pose.
Now you have to breathe out and bring your one foot, that is the left one, backward, maybe about four feet.
Now you are in a lunge position.
After that, make sure that your right ankle is above your right side knee.
Now you have to raise your arm upward.
Your biceps must be near your ears.
Now you have to turn your left foot in the direction of 90 degrees.
Now align your left heel with your right heel.
Now you have to expand your chest a bit.
Shoulders must be pulled backwards.
Then lower yourself down towards the floor. Lift your arm.
Make sure that your hips are square to the front area as you are breathing.
This pose helps in improving the balance.
It enhances our stamina.
It releases stiffness and stress from the body, especially the shoulders.
It cultivates the feeling of courage and determination within us.
It helps in strengthening our mental capability and power.
It is a beautiful pose that takes you to yoga nidra. It is a wonderful pose that is very easy to perform and is beginner-friendly. It offers perfect relaxation after a good yoga flow, especially if you are a beginner. It is practised by all levels of beginners, and it is endeared to the yogis!
To perform it, you have to roll out your yoga mat and lie on your back.
Make sure that you are in a very relaxing pose.
Legs should be a bit apart.
Relax your toes.
Arms must be placed on either side of the body.
Palms must be facing towards the ceiling, that is, upward.
Now slowly close your eyes and relax your body.
Feel the relaxation moving from head to toe.
No tension, no anxiety, no stress.
Now breathe slowly, naturally, and enjoy this relaxing pose.
You stay in the pose for 5 to 20 minutes without thinking about anything.
Just focus on your breath and relax!
Shavasana helps in relaxing the body.
Shavasana relaxes the mind.
Shavasana helps in reducing stress, anxiety, and other mental health problems.
It naturally calms the nervous system. It improves the functioning of the nervous system.
It improves our focus and mental clarity.
It helps in attaining good sleep.
Good for people with high BP problems as it lowers the blood pressure!!
It is a simple technique involved in yoga to ensure various health benefits. This is also one of the techniques used in the beginner yoga poses!
To perform it, sit on your yoga mat.
Now you have to do belly breathing, combine belly breathing with chest breathing, and then combine both of these with clavicular breathing.
It should be practised under the guidance of an expert yoga teacher.
It is simple but needs proper mentorship.
It is a yogic pranayama system that helps in relaxing the whole body!
It helps in relaxing the mind…
It expands our lungs!
This yoga posture improves respiratory functioning in our body!
It strengthens our mental health!
It makes us confident and healthy.
So these were some top beginner-friendly best yoga stretches that you, as a beginner, can start learning and practising. Including all these yoga postures in your daily yoga routine can be very beneficial.
It helps in improving our mental health, physical health, and emotional health. It also helps in harmonising the body and preparing it for the next level of yoga practice. These are the best ways to enter into the yogic lifestyle and enjoy the benefits of yoga.
So if you are a beginner and looking for some great poses, then you should not miss any of these. But make sure that you always start your yoga practice under the guidance of an experienced and certified yoga guru.
Do not practice it on your own with a lack of knowledge because it can cause injury and problems, as different yoga poses require different kinds of eligibility.
For example, if you are suffering from some injury or pain, then you must avoid certain yoga poses. A yoga teacher can only tell you.
Therefore, get yourself a good yoga guru or join a reputed yoga centre to learn and practice yoga that fits your body type!! Simple search “Yoga Near Me”! On Google, pick your best centre and begin your practice!
