Yoga is a natural way to keep ourselves fit and active. From alleviating pain to reducing stress, there are numerous ways yoga benefits our physical and mental health. But where does one start? Here are some simple yoga poses for beginner you can start with:
Tadasana (Mountain Pose)
As the name suggests, this pose resembles a mountain. It helps in relaxing your mind and body and is an excellent way to release body tension and channel your energy.
To perform this pose, stand with your toes and fingers in your feet upright and slowly relax them. Then, bring your feet together and experience the energy rise from your feet to your upper chest. Slowly, feel the energy move to your palms.
Trikonasana (Triangle Pose)
This pose resembles a triangle. To perform this pose, do as you do in tadasana and move your hands up, so they form a triangle over your head. Trikonasana is best known to activate your spine and improve flexibility. The pose is equally useful to alleviate stress. Do this pose at the end of the day and you will feel relaxed.
Vrikhasna (Tree Pose)
As the name suggests, this pose resembles a tree. To do this pose, stand straight and take deep breaths. Take your right leg and rest adjacent to left thigh. Slowly, take your hands upwards, so they touch other and make a triangle over your head. Stay in this position for 2-5 minutes. Then, repeat with other leg. This pose tones your leg muscles and improves balance.
Adho mukha svanasana (Downward Dog Pose)
This pose is one of the most common poses in yoga. It stimulates the lower body parts, including hips, hamstrings, and feet. To do this pose, lie on a mat with your elbows touching the ground while your knees are in the air. Gently, move your shoulders down and raise your hips up, so resemble a dog. Then, slowly, move your knees back and forth. So, they approach your navel.
Urdhva Mukha Svanasana (Upward-Facing Dog)
Upward-facing dog or urdhva mukha svanasana is often practiced in sequence with adho mukha svanasana. It stretches upper body and abdomen and strengthens it.
To perform this pose, lie on the mat and stretch back your legs. So, that your toes touch the mat. Then, place your arms beside your waist. Inhale as you firmly push your inner hands into the mat. Then, slowly pull your chest and abdomen off the mat as you straighten arms. Then, move your neck slowly upwards as you pull your shoulders back and squeeze your shoulder blades.
Virbhadrasana (Warrior Pose)
This pose stretches your hips, legs, groins and shoulders and tones them. To do this pose, place yourself in runner’s lunge position (left leg bent forward, right leg stretched outwards towards the back of the body). So, your chest is touching knee of the left leg and your palms are touching the ground. Slowly, pull your body upwards, so that you are drawing energy from right leg. You will experience the stretch in your thighs. Then, gently move your shoulder blades backwards and twist your waist to release tension in your upper body.
This pose is a beginner’s pose. However, it can be difficult to do it for the first time. So, take your time and don’t hurry. Like all good things, daily practice is the key to master yoga poses.
Balasana (Child Pose)
Balasna or child pose is an excellent way to tone your hips, thighs, and hamstrings. Kneel on the floor and rest your hips on your heels. Then, spread your knees as wide as your hips. Exhale and rest your abdomen on the things. Place your forehead on the mat and keep your hands on the sides. This is an excellent resting pose; it releases tension and calms your mind.
Yoga is seemingly easy, which you may realize when you attempt the above poses. However, don’t make haste. Do your poses with care and in a matter of days, you will master them. If you experience discomfort or have a medical condition, don’t attempt the poses unless you’ve spoken to your doctor.
If you don’t know where to start, you can take online yoga training courses, where you can learn different forms of yoga and much more and start practicing yoga asanas almost immediately.
