Yoga is fast gaining global popularity because of its several health benefits. Yoga keeps the body fit and in perfect shape, while improving balance and flexibility, muscle tone, and reduces stress to ensure overall well-being. Besides effectively reducing stress, Yoga improves health by healing the body from within. It can help cure chronic pain and depression, improve digestion, strengthen the immune system, and make the body more resilient. Yoga does tons of good for the body and mind, and although some yoga poses or asanas might appear daunting, beginners can choose some easy-to-do asanas to prepare their bodies for more complex poses. The foundational postures do not require too much strength or flexibility and should help you stretch and strengthen your muscles without pushing your body to the limits.
Here are some yoga poses for beginners that ensure overall well-being by adequately tuning the body and mind and benefit everyone. These asanas suit people of all ages, including children.
Tadasana or Mountain Pose – one of the easiest yoga poses
This asana is among one of the easiest yoga poses and would remind you of doing some basic physical training or PT in your school. It is known as the Mountain Pose because you stand erect while moving your legs, hands, and torso in a guided manner while you stay grounded, which gives you confidence and eases anxiety.
- Stand straight with your feet slightly apart and ensure the second toes are parallel to attain the perfect stance.
- Press down your feet to maintain an evenly distributed pressure across the corners of your feet from heel to toe. You will feel how your feet engage with the legs while keeping the leg muscles active.
- Roll your shoulders up and back while taking a deep breath, then gradually lower your shoulders so that the neck remains erect while the shoulder blades rest toward each other.
- Stay in this position for 15-20 seconds, take a deep breath, and close your eyes.
The asana helps improve your posture
Uttihita Chaturanga Dandasana or Plank Pose
This asana activates the muscles of the frontal body.
- While standing straight, bend the body in the front with your face turned towards the ground and your knees, then stretch your legs straight.
- Allow the palms of your hands to rest on the floor while keeping the body straight in a horizontal position, legs engaged and parallel, and push your belly button as close as you can toward the spine.
- Take a few deep breaths while staying in this position for about 15-20 seconds.
Balasana or Child Pose
Form an inverted V by bending your body so that the palms of your hand touch the ground while the hands remain slightly stretched in front of the shoulders. Your legs remain stretched backward, and the buttocks are raised so the hips point to the ceiling.
- Now, bend your knees and lower your buttocks so that these rest on your heels.
- Lean forward by placing your hands on the sides and pointing to the front while bringing your chest closer to the ground.
- Lower your head so the forehead touches the floor and the shoulders remain aligned with the head at the same level.
- Breathe and relax for 15-20 seconds or longer.
The pose causes a soothing effect as the body sends a calming energy across the muscles.
Vrksasana or Tree Pose
The Tree Pose helps to improve balance.
- Stand straight with your hands in the prayer position.
- While keeping your palms together, gradually raise your hands above your head.
- Bend your left knee and push it outward on the left side while pressing your left foot to the inside of your right thigh. Press the left foot to the right ankle, whichever suits you.
- Stay in the position for 30 seconds and repeat the process by switching legs.
These yoga poses should make you confident to include yoga in your fitness and health program.