YOGA for Beginners : postures | steps | benefits!

Yoga is an ancient Indian practice, that focuses on physical, mental, and spiritual relaxation and well-being. It teaches us the way, in which we can lead our life happily and cheerfully. It is the natural way of attaining good health and calmness of mind. The practice of yoga not only benefits the body but also the mind as well as the thoughts. It helps in maintaining harmony between mind, body, and thoughts.

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Yoga as exercise is a physical activity consisting mainly of postures or yoga asanas, accompanied by deep breathing or breathing techniques. Yoga tones up the muscles and gives flexibility and strength to them. It improves the body's balance, digestion, and blood circulation. It also helps in removing toxins from the body by circulating pure blood to each and every part of the body.

We are living in the age of science and technology. Along with the physical work our mental work has also increased a lot. Stress, tension, and anxiety have now become common things. Deep breathing or breathing techniques associated with yogasanas while doing yoga, help in reducing our mental stress, and puzzleness of mind to a great extent.

If you are new to yoga or are planning to start practicing yoga asanas, always start your yoga journey with beginner poses /asanas. Don't jump to any pose or asana just because you want to do it. Be

consistent and regular in your practice and gradually move to the harder asanas.

 Always learn yoga asanas from good yoga experts or yoga teachers.

Some beginner poses /asanas that will be good to start your yoga journey with, have been listed below: 

YOGASANAS FOR BEGINNERS

1. TADASANA (Mountain pose)

Tadasana, also known as Mountain Pose, serves as the cornerstone for all standing postures in yoga. Despite its seemingly uncomplicated appearance, this foundational pose offers a myriad of benefits, as it requires the engagement and stretching of nearly every muscle in the body. From the feet to the crown of the head, Tadasana encourages proper alignment and balance while fostering a strong mind-body connection.

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Benefits - 

• tones the muscles
• improves postures
• boosts circulation
• may increase height
• improves postures

Who should avoid it?

• people with low blood pressure
• who have undergone knee, ankle, hip, or spinal surgery
• who suffer from migraine

STEPS - 

1. Stand straight.
2. While inhaling raise both your arms over your head and connect the fingers together.
3. Slowly raise the heels and pull your body and your arms up towards the ceiling.
4. Breathe normally and feel the stretch.
5. Hold this position for 30-60 seconds or as long as you are comfortable in it.
6. While exhaling come back to the normal standing position. Relax.

2. VRIKSHASANA (Tree pose)

Vrikshasana, also known as the Tree Pose, is a fundamental yoga posture that focuses on creating balance and stability in the body. Similar to Tadasana or the Mountain Pose, Vrikshasana is a standing pose that strengthens the muscles of the legs, especially the thighs and calves, while also improving posture and concentration. 

While Vrikshasana may seem like a simple pose, mastering Vrikshasana requires practice, patience, and focus. With regular practice, one can improve balance, flexibility, and overall physical and mental well-being.

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Benefits - 

• tones the abdominal muscles
• strengthen the ankle
• improves the body's balance
• build stability

Who should avoid it?

• who have ankle or knee pain
• who suffer from headaches or migraine
• recently had an injury/surgery

STEPS - 

1. Stand straight.
2. Shift your body weight on one leg (say left leg)
3. Bend your right knee and place the right foot on your left inner thigh.
4. While inhaling slowly raise your arms over your head in a namaste mudra
5. Breathe normally.
6. Hold this asana for 30-60 seconds or as long as you are comfortable in it.
7. While exhaling bring down your arms and return to the starting position.
8. Repeat this asana on the opposite leg.

3. TRIKONASANA (Triangle pose)

Trikonasana, a yoga posture, derives its name from the triangular shape formed by the body during the pose. This asana can be performed in two ways, facing right and facing left. Trikonasana is a standing posture that involves stretching and twisting of the body. One common variation of Trikonasana is Parivrtta Trikonasana, also known as the revolved triangle pose. In Parivrtta Trikonasana, the body is rotated so that the left arm reaches the right foot, as opposed to the right arm reaching the right foot in Trikonasana.

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Benefits - 

• good for the joint of the waist
• strengthens spine, legs, knees, and ankle
• reduces belly fat
• helps in weight loss
• improves digestion

Who should avoid it?

• who has severe back pain
• who has low or high blood pressure
• who has neck or back injuries

People having pain in their back and spinal column should do this asana under the guidance of an expert.

STEPS - 

1. Stand straight.
2. Lift the right leg and keep it at a distance of at least 3 feet from your left leg.
3. While inhaling, raise both your arms and bring them to shoulder level.
4. While exhaling, bend your body from the waist towards the right, pointing the left arm towards the ceiling and the right arm towards the ground. Rest your right palm on the ground near your right foot.
5. Look at the ceiling breathe normally.
6. Hold this position for 30-60 seconds or as long as you are comfortable in it. 
7. While inhaling come back slowly to the normal standing position.
8. While exhaling bring both arms down. Relax.

4. VAJRASANA (Thunderbolt pose/Diamond pose)

Vajrasana is a seated yoga posture that is both simple and effective. It is an excellent choice for those who want to practice meditation or concentration, as it helps to calm the mind and promote mental clarity. This asana is also well-suited for pranayama, or breathwork, as it encourages deep and steady breathing. 

One of the unique benefits of Vajrasana is that it can be practiced after eating a meal, as it aids in digestion by promoting healthy blood flow to the digestive organs. Overall, Vajrasana is a versatile and beneficial posture that can be incorporated into any yoga practice.

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Benefits - 

• helps in relieving knee pain
• good for those having back pain
• improves digestion
• helps to get rid of gas and acidity
• helps in relieving constipation
• strengthen thigh muscles
• improves circulation 

Who should avoid it? 

• who have severe knee pain or recently undergone knee surgery

STEPS - 

1. Take a sitting position
2. Fold the knees and ankles backward. The bottom of the feet should face upward. Join both toes together. 
3. Sit on the pit formed by the parted heels. Your buttocks should rest on the heels and thighs should rest on the calves.
4. Place the palms on the knees.
5. Keep the spine, neck, and head upright in one straight line.
6. Breathe normally.
7. Hold this posture for 3-5 minutes or as long as you are comfortable in it. 
8. Straighten your legs and come back to the normal sitting position. Relax.

5. BALASANA (Child pose)

This particular asana is an ideal choice for beginners, as it is incredibly easy to perform and offers a great deal of relaxation. It is a versatile pose that can be practiced by individuals of all age groups. The asana specifically targets the muscles in the back, knees, and thighs, effectively stretching them and promoting flexibility.

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Benefits - 

• Relaxes the body and calms the mind.
• strengthen the pelvic area 
• helps in relieving lower back pain
• improves circulation
• helps in reducing belly fat

Who should avoid it? 

• who have a knee injury or recently undergone knee surgery
• pregnant women
• suffering from diarrhea

STEPS - 

1. Sit in vajrasana (No. 4)
2. While exhaling, fold forward for your hips and stretch your arms in front of you. Rest your forehead on the ground.
3. Breathe normally and feel the stretch.
4. Hold this position for 60 seconds or as long as you are comfortable in it.
5. While exhaling come back to the Vajrayana. Straighten your legs. Relax.

6. NAUKASANA (Boat pose)

Navasana, commonly known as Boat Pose, is a yoga asana that involves the body taking a shape similar to a boat. When practicing this posture, the weight of the body is primarily concentrated on the buttocks. As with any challenging pose, maintaining balance can be difficult at first, but with consistent practice, one can gradually improve their ability to hold the pose with ease.

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Benefits - 

• helps in reducing belly fat
• improves the functioning of the liver, pancreas, kidneys, etc.,
• enhance blood circulation
• strengthen back and abdominal muscles

Who should avoid it? 

• who have severe back pain
• who have been operated on the abdomen
• who have low blood pressure
• severe headache or migraine
• pregnant women

STEPS - 

1. Sit comfortably on the mat and extend your legs
2. Bend your knees, bringing the soles of the feet to the ground.
3. Raise your arms in front of you parallel to the ground.
4. Begin to lean back and start raising both legs upward, till these make an angle of 45 degrees with the floor. The weight of your body is now on your buttocks.
5. Breathe normally.
6. Keep your arms straight in front of you, parallel to the ground.
7. Hold this posture for 15 seconds or as long as you are comfortable in it.
8. While exhaling release the pose and come back to the sitting position. Relax.

7. BHUJANGASANA (Cobra pose)

This particular yoga posture involves bending the spine backward and is known as a back-bending asana. It is a common component in the sequence of asanas performed during Surya Namaskar, also known as the Sun Salutation. This posture is particularly beneficial in stretching and strengthening the abdomen, shoulders, lungs, and chest.

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Benefits - 

• tones the abdominal muscles
• improves body posture
• efficiency of the digestive system increase
• strengthen the back
• reduces belly fat
• improves circulation

Who should avoid it? 

• who suffer from severe back problems
• who suffer from hernia and stomach ulcer
• who recently underwent abdominal surgery

STEPS - 

1. Lie down on your stomach, taking the feet a little apart, and rest the forehead on the ground.
2. Bring both the hands near chest and place the palms on the ground.
3. While inhaling, lift the forehead and chest. Very slowly raise your shoulder until the arms are straight.
4. Bend your neck and back as much as possible and feel the stretch in your back.
5. Breathe normally.
6. Hold this position for 15-30 seconds or as long as you are comfortable in it.
7. While exhaling come back to the normal position comfortably lowering your shoulder and chest. Rest your forehead on the ground. Relax. 

8. SHAVASANA (Corpse pose)

 The asana that we are referring to is called "Shavasana" or the Corpse Pose. During this pose, the body is stretched out on the floor in a position that is quite similar to that of a dead body. Shavasana is often practiced at the end of a yoga session to help the body relax and release any tension that may have built up during the practice. This pose is considered to be one of the most important postures in yoga, as it allows the practitioner to completely let go and enter a state of deep relaxation and meditation.

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Benefits - 

• It relaxes the body and calms the mind.
• Normalizes blood circulation.
• helps in releasing stress. 

 

Who should avoid it?

• any anybody can do.

STEPS - 

1. Lie on your back and spread the legs 1-2 feet apart, and arms to the side 5-6 inches away from the body.
2. You can turn your neck on any side you feel comfortable with.
3. Keep your eyes closed. Breathe normally.
4. Hold this position for 5-10 minutes.
5. Relax.

USEFUL TIPS!

• In the beginning do not hold the postures for too long. Gradually with regular practice, postures can be held for longer durations. 

• Do some body movements or warm-up exercises to release any stiffness, before doing yoga postures.

• Like before starting yoga postures, some warm-ups or body movements are necessary. Similarly, at the end of the yoga session, it is necessary to relax the body and muscles. Shavasana is the best position for that. 

Stay Healthy, Stay Fit!

 

Disclaimer: This content, including advice, provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information.