yoga positions for beginners
Yoga for beginners might appear difficult and mundane but it is a blessing in disguise. Technically you just need your own body and nothing else to practice yoga. Create an atmosphere that encourages continued practice at the comfort of your home.
New to yoga? Try these basic yoga poses for beginners. Simply choose the time that works for you and get going.
Suptmatsyendra Asana (Cross Twist Pose)
This gentle twist asana massages the abdominal organs and facilitates digestion. It stretches the shoulders, middle spine, hips, lower and upper back and makes them more flexible. Also tones your internal organs.
Step 1: Lie flat on the back and gently stretch hands on the sides.
Step 2: Inhale and while bending the right knee place the right foot on the left knee.
Step 3: Now, gently push the right knee to the ground on the left side while bending the spine slowly. Hold this posture for 5-10 seconds.
Step 4: Exhale and turn the upper body to the opposite side.
Step 5: Release the pose by repeating the same twist with the left leg.
Repeat this asana three times on each side.
- Tadasana (Mountain Pose)
Tadasana is the foundation of all standing poses. This asana improves posture, balance, and calms focus. Also strengthens thighs, knees, ankles, firms abdomen and buttocks, relieves sciatica and reduces flat feet.
Step 1: Stand straight, with feet drifted two inches apart. Interlock the fingers and palm facing outwards.
Step 2: Now inhale, raise the arms up and bring them in line with the shoulders.
Step 3: Simultaneously raise the heels off the floor and balance on the toes. Ground it firmly.
Step 4: Stretch as much as you can.
Step 5: Stay in this position for 10 -15 seconds.
Step 6: Exhale and bring the heels down.
Step 7: Release the interlock of the fingers and bring the arms down parallel to the trunk, and come back to the standing posture.
- Vriksasana (Tree Pose)
The posture in Vriksasana replicates the stance of a tree. The asana improves our sense to remain grounded and secure in the universe. It teaches basic alignments and allows for healthier breathing patterns.
Step 1: Stand up straight and place your arms on the sides. Bend the right leg and place the foot on the inside of the left thigh. The heel should touch the perineum.
Step 2: Inhale and lift the arms to join the palms in Namaste mudra. Keep your spine straight.
Step 3: Hold on the position for 10 to 15 seconds, breathe and find your balance.
Step 4: Exhale. Gently bring the arms down and release the right leg.
Step 5: Relax and repeat the asana by bending the left leg.
- Ardh Salbhasana (Half Locust Pose)
Ardha salabhasana is a backbend asana that is considered as the intermediate pose of salabhasana. It is a popular asana practised in the best yoga classes in Jaipur. This asana strengthens the muscles of the spine, buttocks, arms and legs. It stretches the shoulders and improves posture.
Step 1: Lie down on the stomach in Makarasana.
Step 2: Touch your chin to the floor with both hands rested under the thighs and palms faced upwards. Inhale and raise the right leg off the floor, as high as you can, without bending the knee.
Step 3: Bend the left leg to support the right leg.
Step 4: Hold this position for 10-20 seconds. Initially, breathe normally and slowly graduate by inhaling when leg goes up and exhaling when the leg comes down.
Step 5: Rest for a few seconds in Makarasana. Repeat the asana with the left leg.
Related: 6 Intermediate Yoga Poses You Should Know
- Ardh Pawan Muktasana (One Leg Wind Release Pose)
This wind releasing asana helps in relieving indigestion, increases blood circulation, improves digestion, and tones the legs. Massages the pelvic muscles and reproductive organs. It cures sterility and impotence.
Step 1: Lie down on the back and keep the hands on the sides of your thighs. Let go and feel relaxed while in this position.
Step 2: Bend the right knee and slowly bring it towards the chest.
Step 3: Inhale, lift the neck and try to touch the right knee with your chin. Keep the left leg straight. Hold on this posture for 5-10 seconds.
Step 4: While exhaling, slowly push your head down and bring your leg back on the floor. Repeat the same side 3-5 times. Thereafter, repeat step 2 through step 5 with the left knee.
If you are not a fan of intense workout or rigorous strength training, yoga can do the trick for you.