Yoga is an amalgam of various practices including physical, mental, and spiritual that help a person in complete rejuvenation. Yoga is an age-old practice of health and wellness. It offers multiple benefits ranging from physical to mental and spiritual. The word Yoga simply means to join. In yoga, we work to join mind, body, and soul in one direction so that the health and efficiency of the body are multifolds. Yoga Poses for Beginners is the best way to gain strength, flexibility, strength, and stability.
This holistic approach is known as a stress buster and removes tensions and anxiety. Yoga Poses for Beginners is not only a set of physical postures but it takes care of the complete health of a person.
Today life as well known is fast, polluted, and undisciplined. This gives rise to various mental, physical, and emotional disbalance in life. However, yoga helps in balancing your life and maintaining proper discipline. However, as a newbie to yoga, people often get confused about how to start their yoga practice. You often get confused about the foundational and basic yoga poses that help in soaking yoga learning with minimal risk. Yoga practice initiating is a rewarding one, however, one must know the exact beginner poses. These poses are foundational poses that are easy to start with and provide a brilliant foundation for advanced poses. Moreover, beginner Poses or Yoga Poses for Beginners help in improving flexibility, strength, and mindfulness.
For a beginner-level Yoga Poses for Beginners practitioner, you must know how to do yoga with injuries. Also, if you practice these yoga poses very well, it becomes easier for you to explore more advanced poses. Including these Yoga Poses for Beginners in your daily life can award various physical, mental, and spiritual benefits. In this article, you will learn about various foundational Yoga Poses, their procedure, and their benefits.
Yoga Poses for Beginners Marjaryasana-Bitilasana or Cat-Cow Pose
Procedure
– Starts with tabletop position on knees and hands
– Arch your back & Lift your chest like a cow and inhale
– Tucking your chin and round your spine like a Cat and exhale
– Repeat with Breathing
– Good for newbies as it warms up the spine through gentle flow movement.
Benefits:
Enhance breath awareness and coordination
Improves flexibility of the spine
Release tension and relieve back pain
Setu Bandhasana or Bridge Pose
Procedure:
Start this pose by lying on your back with your feet hip apart and knees bent. Now lift your hips upward by pressing your feet into the mat. Clasp the hands under your back or keep your arms by the sides. Slowly lower your hips after holding a few breaths.
Benefits:
Helps in relieving back pain
Finest Yoga pose for increasing core strength and spinal health.
Provides strength to hamstrings, glutes, and back
Helps in opening the shoulders and chest
Bhujangasana or Cobra Pose
How to Do It:
This Yoga Pose starts with lying on your stomach. Keep your hands under your shoulders. Now lift your chest and press into palms while keeping slightly bent elbows. Gaze forward and keep your shoulder in a relaxed position. In the end, lower down yourself after holding for a few breaths.
Benefits:
Improves your posture
It improves the flexibility of the spine as it is a friendly backbend
Open up lungs and chest
Provides strength to shoulders and spine
Vrikshasana or Tree Pose
Procedure:
Keep your feet together in a standing position and gently shift the weight of your body on your left foot. Now place the right foot on the inner side of the calf or left thigh. After that join your both palms at your chest in a prayer position. Hold for breaths at this position and then shift your side.
Benefits:
Enhance concentration and focus
Develops mindfulness and stability
Provide strength to core and legs
Improves coordination & balance
Paschimottanasana or Seated Forward Bend
Procedure:
This Yoga Poses for Beginners starts with sitting with your legs in front of your body. Now lengthen your spine while inhaling. Now try to reach your feet by folding forward and exhaling. Hold yourself in this position for some time.
Benefits:
Improves your digestion system
Helps in relieving tension and calm your nervous system
Stretched spine, hamstrings, and lower back
This pose brings flexibility to the body
Tadasana or Mountain Pose
Procedure:
Start this Yoga Pose with your feet hip apart while standing. Keep your arms at both sides. Lengthen your spine, tuck your tailbone, and engage your thighs. Keeping your chest open, start rolling your shoulders back & down. Take deep breaths in this position.
Benefits:
Develop proper alignment for other yoga poses
Enhance stability and balance
Improves body awareness and posture
Provide strength to back muscles, core, and legs
Balasana or Child’s Pose
Procedure:
Kneel on a yoga mat with knees spread apart and toes touching. Now resting your forehead on the mat, lower your torso in the forward direction. Now forward extend your arms, keeping them by both sides. Relax at this position by breathing deeply.
Benefits:
Improves the digestive system of the body
It provides Relaxation and removes tension from the body
Stretches your hips, thighs, and lower back
Adho Mukha Svanasana or Downward-Facing Dog
Procedure:
This Yoga Asana starts on your knees and hands with your knees under your hips and wrists under your shoulders. Now lift your hip upwards by pressing your palm into the yoga mat creating an inverted v shape. Keep heels on the floor and relax your neck and head. Keep your spine long and hold for 10 breaths.
Benefits:
Improves circulation of blood
Improve overall flexibility
Stretches shoulders, back, and hamstrings
Provide strength to legs and arms
Virabhadrasana I or Warrior I
Procedure:
Start this Yoga Pose in a standing position with your hip feet wide apart. Keep your left foot at 45 degrees and right foot forward. Keep your left leg straight and bend your right knee. Raise your arms above your head and keep palms face to face with each other. Now switch sides after holding for a few breaths.
Benefits:
Helps in building endurance and strength
Improves focus and balance
Opens chest and hips
Provide strength to the core, arms, and legs
Virabhadrasana II or Warrior II
Procedure:
Start this Yoga Poses for Beginners posture in a standing position with your right foot forward and wide stance. Take your left foot inside and bend your right knee at 90 degrees. Extend your arms parallelly in floor direction and your palms facing downward. Now stare at the fingertips of the right hand. Bow in this position and hold yourself for a few breaths.
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Benefits:
Enhance focus and stability
Stretches shoulders and chest
Build concentration and stamina
Improves core and leg strength
