Pose for your health not just for the camera – Top Yoga Poses For Beginners

Yoga for beginners

“A journey of a thousand miles begins with a single step” – Lao Tzu

The quote beautifully summarises the core thought of everything in life starts with a small action towards it. With the pandemic wreaking havoc and creating a new normal, the need to take care of self has become extremely important. This realization has led to millions of people taking up varied staying fit related activities; Yoga is one of them.

Below are 4 beginner yoga poses, postures, or asanas that would build a strong foundation

Yoga Poses for Beginners

#Asana 1 – Tadasana (Mountain Pose)

A person lying on the floor

The Pose – 

A. Stand with the toes of your feet is touching and heels being apart. 

B. The hips should be aligned directly over your legs. 

C. Allow your tailbone to stretch, pulling it down

D. Center your shoulders between the front and back of your body. On finding the right spot, the upper body should feel relaxed. 

E. Keep your head straight and breathe normally. 

F. Try and hold this pose for at least 5-8 breaths. 

The Benefits – This pose helps increase your balance, which is critical for both physical and mental well-being.

#Asana 2 – Ahdoh Mookah Savana (Downward Facing Dog Pose)

A woman sitting on a bed

The Pose – 

  1. Go down on your hands and knees with your wrists under your shoulders and knees under your hips.
  1. Lift your hips off the floor. 
  1. Straighten your legs. 
  1. Try and Hold this pose for 5-8 breaths

The Benefits – This helps strengthen the arms, back, and legs. It also helps relieve back pain and brings more blood flow to the brain.

Caution – This is not recommended for people with wrist injury or in the last stage of pregnancy.

#Asana 3 – Bhujanga Asana (Cobra Pose)

The Pose – 

  1. Lie with your stomach, forehead, and tops of your feet touching the ground
  1. Keep your palm facing down next to your chest with the elbows bent and tucked close to the sides
  1. Lift your chest off the ground slowly and start looking up
  1. Press your hands in the ground and lift your chest a little higher and keep your shoulders relaxed
  1. Try and Hold this pose for 5-8 breaths

The Benefits – This helps strengthen the spine, stimulates the abdominal organs, and helps relieve stress and tiredness.

Caution – This is not recommended for people suffering from hyperthyroidism or hernia. Guidance is to be sought then. Also, never rush, arch your spine as much as you can, and do not apply extra force.

#Asana 4 – Vrksasana (Tree Pose)

 The Pose – 

  1. Stand to keep both your feet straight
  1. Lift your right leg and place the sole of your leg on the inner thigh of the left leg
  1. Keep the hips straight
  1. Keep your hands in a prayer position close to your chest
  1. Keep your head steady and look in front at a non-moving object
  1. Try and Hold this pose for 5-8 breaths

The Benefits – This helps strengthen your legs, core muscles, and stretches your groin and inner thigh. The most significant benefit is, it builds your balance, and as beginner yoga poses the simplest.

Caution – This is not recommended for people with knee and hip injury. If people have a problem with balance, it is recommended to do it near a wall or any solid support.

When have just started off on Yoga, there would have been tons of advisors and a plethora of information that you would scan through and be in a state of how to start. Follow the above simple poses and take a single step at a time. 

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