Yoga poses for beginners.
"Yoga poses for beginners" we know that yoga can seem to be a little intimidating for someone who is just trying to start with their yoga journey, but don't worry we'll share with you every little detail that you might need to know like the benefits of yoga, precautions you should take while practising yoga and we'll also share with you some simple poses which you can try out yourself right now!!
yoga can assist you in strengthening your body's core
it can likewise assist you with reducing stress.
Yoga can ease arthritis symptoms.
Yoga can help you to relax and ultimately help you sleep better.
Yoga improves joint range of motion. etc
Practising different poses or asanas is the most integral part of yoga.
Yoga has some very complicated and difficult asanas but it also has some beginner-friendly easy asanas. So here are a few yoga poses for beginners that you can try today itself:
1)Mountain Pose (Tadasana) .
Tadasana is also referred to as Samasthiti. The word tada means mountain and asana implies pose. Tadasana or the Mountain Pose is appropriate for all skill levels of yoga professionals and is considered to be the foundation of all standing yoga postures.
HOW TO DO TADASANA :
Stand with your feet together and your arms at your sides and with your big toes touching and your heels slightly apart. Now lift and spread your toes wide, releasing them down to the ground and focus on distributing your weight evenly through the balls and arches of your feet.
Connect with your quadriceps and draw them upward, making your kneecaps rise.
Lift your inner ankles, and at that point envision a line of energy as far as possible up along your inward thighs to your crotches, and from that point through the core of your body, neck, and head, and out through the crown of your head. Stretch your tailbone towards the floor and lift the pubis toward the navel.
Now press your shoulder bones into your back and move your shoulders away from your ears, and widen your collarbones and watch that your shoulders are stacked over your pelvis.
Now try to balance the crown of your head over the focal point of your pelvis and let your arms hang normally with the elbows somewhat bent. Now gently inhale and exhale gradually and relax. And this is it, that is all you must do while performing out this asana.
BENEFITS:
This pose helps improve your body posture,
It opens up the chest and stretches the spine
It helps to strengthen your thighs, butt cheek and leg muscles
Tadasana helps strengthen your respiratory system your nervous system
The greatest advantage of tadasana is that it improves your balance by making your spine more nimble.
Can help alleviate the distress caused by sciatica.
PRECAUTIONS :
If you have vertigo.
If you have low blood pressure, this pose can make you light-headed.
Avoid this asana if you suffer from migraine, insomnia and joint pain.
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2)UtthitaTrikonasana or the triangle pose.
Triangle Pose or Utthita Trikonasana is a yoga pose that compliments balance and decreases pressure. "Trikonasana'' comes from the Sanskrit words "tri" (signifying "three"), "Kona"(meaning "point"), and "asana" (signifying "present"). It refers to the three-sided form made by your body while practising the asana.
HOW TO DO THE TRIANGLE POSE :
Remain in Tadasana. Now slowly spread your legs apart and find your balance and create a firm base. Now slowly raise your arms and make sure they are parallel to the floor and make sure to make your shoulder blades wide and palms down.
Turn your right foot out so your toes are pointing towards the edge of the mat and turn your left toes in, Now bend towards the right side extending your body over your right leg, moving your hips towards the rear of the mat.
NOW bring your right arm down, putting your hand either on the leg or the floor. Pivot your ribs towards the roof. Point your left arm straight up to the roof, Allow the palms to face forward ahead and look up toward your left hand.
Now, Stay in the posture for at least 10 seconds. Now look down towards the floor and slowly start lifting yourself up through the middle. Repeat the same procedure for the other side as well.
BENEFITS:
Improves digestion.
Helps relieve the symptoms of menopause.
Opens your chest and shoulders
Relieves backache, especially during pregnancy
It is good for blood circulation throughout the body.
PRECAUTIONS :
Avoid practising this asana in case of severe pain in the neck, back or shoulders.
Avoid this asana if you have diarrhoea or any other stomach issues.
If you have a deep injury in your spine, core, thighs, or ankles please avoid practising this asana.
3)Downward Facing Dog (Adho Mukha Svanasana).
Adho Mukha Svanasana is otherwise called Downward Facing Dog Pose in English. The asana is very easy to perform and people from any age group can practise this asana or pose. The asana gets its name from the three Sanskrit words: Adho means "Down", Mukha meaning "Face" and Svanasana meaning "dog".
HOW TO DO THE DOWNWARD FACING DOG POSE :
Bend down and set your balance on all fours actually like a dog.
Now breath out and lift the hips up, make sure you straighten your knees and elbows, your goal is to form an inverted V-shape with the body.
Make sure that your hands are at a shoulder-width distance, feet are hip-width separated and are parallel to one another. Also, make sure that your toes point straight ahead.
Press your hands into the ground. Widen your stance through by widening your shoulder bones.
Now, Hold the posture and take long full breaths. Look towards the navel.
To get out of the posture, bring your knees back down to the floor and come into Child's posture and then slowly get up
BENEFITS:
Strengthens the Arms and Shoulders
People with a weak back can benefit a lot from this pose as it can help strengthen their back.
This pose can help you improve your body posture.
Practising this pose or asana after performing various difficult postures can be quiet calming and help you relax a little.
PRECAUTIONS:
Please avoid practising this pose if you have a wrist injury or pain in your wrist.
If you have a weak or injured shoulder or heel avoid this asana.
Avoid practising this asana if you suffer from cardiac or stomach problems
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4) Child’s Pose (Balasana).
Balasana, otherwise called a kid's pose, is a resting pose regularly performed to rest between more difficult asanas.
Its name is derived from the Sanskrit words "Bala" meaning a "child" and "asana", meaning a " pose". Practising Balasana can provide good stretch for the back, hips, thighs, and lower legs. It can also help calm back pain issues.
HOW TO DO CHILD’S POSE:
Sit down on the floor in a kneeling position the same way you kneel to pray in church. now sit on your legs bending your knees in the same kneeling position with your toes touching each other and your knees hip-width separated. Lay your palms on top of your thighs.
while breathing out, bring down your torso between your knees. Broaden your arms close by your torso with your palms looking down. Loosen up your shoulders toward the ground. Rest in the posture however long required.
BENEFITS :
It stretches the body's internal organs and keeps them pliant
Calms and relaxes the brain and body
It helps to stretch the spine
The asana causes you to relieve the pressure in your chest.
It loosens up the back and spine.
The Child Pose is strongly prescribed to individuals who continue to feel a little dizziness
It helps decrease headaches and migraines with expansion in blood circulation.
PRECAUTIONS:
Try not to do Balasana if you are suffering from back pain
On the off chance that there is any injury in your knees, don't practise Balasan.
Try not to practice this asana if you suffer from low or high blood pressure.
If somebody is experiencing loose bowels (Diarrhoea), it ought to be evaded.
Practice the Child's posture on an unfilled stomach.
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5)Vrikshasana or the Tree pose.
This stance imitates the effortless, consistent position of a tree. Dissimilar to most yoga represents, the Tree Pose requires keeping our eyes open to keep up body balance.
HOW TO DO THE TREE POSE :
Stand tall and straight with arms by the side of your body.
Now bend your right knee and while bending your knee raise your right leg up and then place your right feet on the thigh of your left leg. Make sure you place your feet firmly and make sure it's flat. Ensure that your left leg is straight.
Now keep your eyes open and try to stay in this position for a few seconds and try to find your balance.
Now slowly raise your arms from your side and raise them straight up and make sure to touch both your palms together just like you do while you say namaste.
Now stay in this position and make sure your head is straight and try to focus.
Now, take slow deep breaths and maintain this pose for at least 10 seconds.
To get out of this pose simply bring down your arms on your side and slowly lower your right leg onto the floor.
BENEFITS:
Practising this asana helps enhance your neuromuscular coordination
This asana also helps to improve one's alertness and focus.
Practising this pose may also help you to strengthen your tendons and ligament of the feet
The posture additionally assists with curing flat feet and is restorative for sciatica.
Helps the body in building up pelvic stability
PRECAUTIONS:
People suffering from vertigo should avoid this asana.
People having high or low blood pressure problems should avoid practising this asana
If you have knee or ankle pain or if you suffer from insomnia try avoiding this asana.
If you suffer from dizziness or have a migraine avoid this asana.
Hope you all like the information we shared in this article. Also, feel free to share your thoughts and recommendations in the comments section below. :)
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