Yoga & Meditation

Best Yoga Poses For Beginners To Get Started.

yoga-for-beginners

Yoga, without a doubt, is the most suitable practice when it comes to maintaining the best lifestyle. Thus, with more and more people being conscious of the importance of both physical as well as mental well-being and the need to maintain a healthy lifestyle. It is likely that the number of people exercising yoga has been increasing massively.

Basic Yoga Poses For Beginners with Instruction

Making it more simplistic and easier for someone new to yoga. Here is a example on how to start yoga for beginners.

Triangle Pose (Trikonasana)

Trikonasana
Trikonasana

The triangle pose shows the three physical principles in hatha yoga-stability, expansion, and evenness. Moreover, if you are in urgent need of reducing your belly fat, this posture is sure to give you with a slim-trim waist.

Instruction:

  • Begin in Warrior II.
  • Then align your front leg. Then, reach ahead with your left hand toward the ground. Tilt your torso ahead and rotate it open to the right side.
  • Turn your arms to 6 and 12’o’ clock. Rest your left hand on your shin, on the floor if you can, and increase your top arm fingers towards the ceiling.
  • Hold for 4-8 breaths, then changes sides.

Benefits

  • It connects many elements in one posture
  • Increase strength in the legs, knees, ankles, arms, and chest
  • Free the hips, calves, shoulders, chest, and spine
  • Serves in improving digestion
  • Degrade anxiety, stress, back pain, and sciatica

Standing Forward Bend (Hasta Padasana)

Hasta Padasana
Hasta Padasana

The ‘Standing Forward pose’ follows its name as you do exactly that. This is a yoga asana that is performed even as a stretching routine for the legs and flexing the spine. From athletes to dancers, anybody wanting to make their body flexible does this posture.

Instruction:

  • Stand up straight and as you exhale, twist forward from the waist.
  • Make sure that your spine stays erect as you direct forward
  • As you breathe out fully, try to touch the floor next to your feet
  • If required, you may bend your knees, to easily touch the floor
  • Then gently attempt to make the knees straight.
  • Take 5-10 deep breaths in and out.
  • Become firm and relax in the position.
  • As you breathe, come up.

Benefits

  • It makes the waist and spine bending
  • It increases the calves and hamstrings.
  • It reveals the hips, shoulders, and arms.

Low Lunge Pose (Anjaneyasana)

Anjaneyasana
Anjaneyasana

Anjaneyyasana is also known as the Crescent Lunge pose, which expresses praise or salutation, and is a dynamic standing yoga pose that utilizes and integrates the entire muscle of the body.

This asana will aid to create equanimity in all areas of your life and establish balance, grace, and energy both on and off the mat.

Instruction:

  • Stand up, and tale your near foot back to 2-3 feet while you square your hips toward the front.
  • Bend your front right knee, which should be straight and the thigh parallel to the ground. Make certain that you keep your back leg straight and the right heel placed firmly off the floor.
  • Enable and stretch both your arms toward the ceiling on either side of your head and stretch up as you also press into the mat and observe the stretch in your hips.
  • Relax, balance yourself, and sensing comfortable take 5-10 long deep breaths and out.
  • As you exhale, take both your arms down, come back to the normal position.
  • To move into Low Lunge easily drop your back knee to the floor, keeping the leg extended long and the shin flat on the mat.

Benefits

  • Energizes legs, thighs, upper back muscles, shoulders, and arms
  • Increases spine and chest muscles
  • Elongates hip flexors
  • Improve stamina and energy which improving focus and circulation.

Plank Pose (Phalakasana)

Plank Pose
Plank Pose

Plank pose is recognized as Kumbhakasana where “Kumbhak” means “breath retention” and “asana” means “pose”. This is an arm balancing yoga and plank pose is also an inherent component of the Sun Salutation pose.

Instruction:

  • Continuing from the Cat-Cow posture, lift your kneecaps off the floor and extend both your legs out behind you. You should now be on your toes and hands on the ground, with your backbone straight.
  • Manage your plans flat on the floor, hands shoulder-width apart. shoulders stacked directly above your wrists, and core involved.
  • Have your neck and spine in a neutral position by looking down at the top of your mat.
  • Keep your body and take 3-5 deep long breaths in and out.

Benefits:

  • Tones the core muscles of the body such as the abdomen, chest, and lower back.
  • Extends arms, wrists, and shoulders
  • Increase stamina

Mountain pose (Tadasana)

Tadasana
Tadasana

The Mountain Pose also identified as Tadasana or Equal standing pose is the foundational pose for all standing yoga postures.

Instructions:

  • Stand straight on the ground with a small gap among your feet.
  • Taking long deep breaths, lift your arms from both sides and interlocking your fingers, take them upwards
  • Sensing the stretch, you make take a couple of long deep breaths in and out
  • First, take along a deep breath in, and while breathing, brings your hands down slowly.
  • Do at 3-5 rounds and return to a natural position

Benefits

  • Correct postures
  • Intensifies thighs, knees, and ankles
  • Firms abdomen also buttocks
  • Reduce sciatica

Summary

All the yoga poses for beginners stated above are easy and simple to execute. However, do analyze some more about who should and should not do them. This set of yoga poses have been provided by yoga masters thousand of years back.