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10 Easy Poses For Beginners To Start With Yoga On The International Yoga Day

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As a beginner to yoga, you might feel scared by the name of Yoga poses’ odd-sounding names. There are several poses of yoga but relax! We have jotted down the steps that can help you build strength and confidence. 

Start yoga ‘slowly and gradually’ and then roll out on your mat. (Ohh if you don’t have a yoga mat, do it on your bed or carpet. Always remember, a base is always required if you have decided to perform yoga poses. 

The more you practice yoga, the higher will be your immunity. The best thing to do as a beginner is to start and then stick with your practice. Doing it for a week won’t yield positive results to your body. It requires months of practice.

Female Doing Yoga
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Keep things simple in the beginning and then take on some really challenging poses. 

1. Mountain Pose (Tadasana)

This pose teaches one to stand with steadiness like a mountain. The word ‘Tada’ means a mountain. It involves the major chunks of muscles and improves focus as well as concentration. 

How to do it: 

Tip for beginners:
Check your alignment by standing against the wall. Raise your hands and stretch them and breathe easily. 

2. Tree Pose (Vrksasana)

This pose is a wonderful pose for beginners to gain focus and clarity. It replicates the steady and starkess of a tree. 

How to do it:

Tip for beginners:
You can stand with your back braced against a wall if you feel unsteady while doing this pose. 

3. Triangle (Trikonasana)

It is a standing posture to stretch the sides of the waist and open up the lungs, and tone the entire body. This pose is one of the most important poses in yoga. 

How to do it:

Tip for beginners:
Put the back of your torso braced against a wall if you feel unsteady. 

4. Warrior I (Virabhadrasana I)

This pose is quintessential for boosting stamina. It gives us confidence and stretches the hips & thighs and thereby strengthening the entire body. 

How to do it:

Tip for beginners:
When you bend your front knee, you might tilt your pelvis forward. You must lift the pubis first toward the navel and then lengthen the tail towards the floor. 

5. Downward-Facing Dog (Adho Mukha Svanasana)

This pose might be the first pose you learn as you start your yoga practice. It is a transitional pose and can be a resting position. 

How to do it:

Tip for beginners:
Raise your hands off the floor on a pair of seats of a metal folding chair if you face some difficulties releasing your shoulders while doing this pose. 

6. Upward-Facing Dog (Urdhva Mukha Svanasana)

This particular pose is often practiced in sequence with adho mukha svanasana (downward facing dog pose). It strengthens your upper body and yields positive results for the chest and abdomen. 

How to do it:

Tip for beginners:
Draw the shoulders away from the ears by lengthening down along the back armpits. You can also use blocks underneath each hand.

7. Seated Forward Fold ( Paschimottanasana )

This is one of the wonderful poses to stretch the hamstrings. Seated forward bend is the perfect pose to start to open the body and learn to inhale-exhale through challenging positions. 

How to do it: 

Tip for beginners:
If you feel any kind of pain, you need to back off immediately. 

8. Bridge Pose (Setubandhasana)

This is a way to bridge the gap between your mind and your body. It stretches the front vody and strengthens the back body.  It eases menstrual cramps as well. 

How to do it:

Tip for beginners:
Release the lower back first to begin with this pose.

9. Child Pose ( Balasna )

It is a resting pose that stretches the hips and thighs while claiming the mind. It is a great pose for relieving stress and tension. 

How to do it:

Tip for beginners:
Put a blanket under the knees or hips. And, if you are pregnant, spread the knees wide apart to remove any kind of pressure on the abdomen. 

10. Savasana (Corpse Pose)

Every yoga session is complete without a final relaxation posture. Even though it is a resting pose and seems easy, Sarvasana has been called the most difficult of the asanas. 

How to do it: 

Tip for beginners:
Place a folded blanket over your thighs to focus on the feeling that the body is rooted in the earth. 

Source:
rajyogarishikesh.com
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Which pose did you try today? Let us know in the comment section below.

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An avid researcher who aims to uncover all major political and business events through a wide lens. From understanding "breaking news" to reading impactful research papers, she always endeavors to contribute something new with her writing. She has presented her work at world-class platforms such as CCI (Competition Commission of India), IIT-D's Industry Day (organized by Indian Institute of Delhi), etc. Her serious demeanor changes in front of the Indian cuisine and she wishes to taste every possible cuisine in her life while she travels all exquisite corners of the world.