As a new yoga student, one can feel overwhelmed by the sheer number of poses and their strange-sounding titles. Contrary to popular belief, Yoga, does not have to be difficult. In fact, you’ve already done a yoga pose if you got out of bed this morning and stretched your arms up over your head.
Remember that yoga is a lifelong practice, so you’ll have lots of opportunities to master a variety of poses. Many basic yoga postures feel extremely comfortable because our bodies naturally bend and fold into poses.
Learn the basic yoga positions first, mindfully and with aware breathing. When you’re just starting off, it’s best to keep things basic.
This article summarises some of the easiest and most effective Yoga poses for beginners, which will keep you engrossed in the process.
As you build up, you can shift to more challenging poses.
1. Mindful breathing
“For breath is life; if you breathe well, you will live long on earth,” says a Sanskrit saying. Western knowledge agrees.Slow, deep breathing appears to trigger the “relaxation response,” slowing respiration and heart rate, lowering blood pressure, soothing digestion, improving energy, and reducing stress and perceived pain, regardless of whether we use diaphragmatic breathing (also called abdominal or belly breathing), deep ribcage breathing, or a specific pranayama technique. Even more, regardless of injury, age, range of motion, or physical strength, anyone can follow the basic mindful breathing techniques.
Gentle flowCircling the wrists and ankles, bending and pointing the toes, windshield wiping the knees, cat/cow— these simple movements can help us connect to the breath’s rhythm and the body’s proprioceptive perceptions; gently increase blood and lymphatic flow, and mobilise our joints. The flowing like water element poses can also aid in releasing physical and mental strain, allowing us to move away from rigidity and stagnation.
2. Mountain Pose (Tadasana)
Even the most serious yogis only practise yogic asanas for a few hours each day, which implies that what we do off the mat has a considerably greater impact on our health than what we do on it.
Our posture in our daily lives impacts our respiration, digestion, and mood; it can also cause asymmetric tension on our joints, resulting in premature wear and tear.Try the Tadasana and identify and change your postural habits. This assists in developing new posture habits that we can take with us off the mat and into our daily life.
3. Downward-Facing Dog (AdhoMukhaSvanasana)
For a good reason, it’s a hatha yoga classic. The position brings the upper and lower bodies together by expanding the chest and lengthening the backs of the legs. It combines the inward focus of a forward bend with the arm balance’s upper body power and the energy boost of an inversion. It may also be
4. Standing Balance Poses
Though some yogis are born with deep backbends or open hips, we are all able to improve our balance. In Tree Pose (Vrksasana), Eagle Pose (Garudasana), or Crescent Lunge (Anjaneyasana), we challenge our stability while learning how to use our core muscles constructively to link the upper and lower bodies. Because we only work on one side of the body at a time, we can spot little differences between the left and right sides before they become significant. Balance work also promotes mental, emotional, and physical resilience and increased stability as we age.
6. Side Plank (Vasisthasana)
Standing balance poses help us maintain strength and stability in the lower body. The side plank assists us in achieving the same results in the upper body. This is especially important for women, as they tend to lose upper-body strength as they get older. Side Plank activates the rotator cuff (the small muscles that correctly position the head of the upper arm bone in the shoulder socket), tones the often-neglected muscles of the side waist and outer hip, and forces to recruit core, chest, back, and leg muscles to maintain the balance, whether they perform the regular version or a modification of the pose.
7. Prone backbends
Sitting for a long hour causes the body to shut down, restricts our breathing capacity and organ function, lowers our vitality, and causes unequal wear and strain on our neck, back, and shoulder joints.Simple backbends like Cobra (Bhujangasana) and Locust (Salabhasana) strengthen the muscles of the posterior shoulder, spine, buttocks, and legs, which help to counteract this pattern. We open up energetically as we open up to the posture.
Inversions alter our relationship to gravity, transferring blood and lymphatic fluid from the legs and hips to the heart and head, much like shaking a snow globe. It also relieves pressure on our feet, ankles, and knees, providing much-needed relief to our overworked joints. Poses like Legs-Up-the-Wall-Pose (ViparitaKarani) also help to reduce neck and back strain.
9. Supine twist
A gentle twist is the yoga equivalent of pressing the reset button on our postural habits, releasing myofascial tension patterns across the torso and allowing the intervertebral discs between the bones of the spine to plump up by absorbing fluid from surrounding tissues. Twists can also improve the circulation of our abdominal organs, which is good for digestion and thus life.
Regular meditation has been demonstrated to improve immunity, focus, and creativity while lowering anxiety, stress, and perceived pain, independent of the style or length. These tremendous and long-lasting benefits are available to anybody who can locate a comfortable seat to rest, reflect, and observe without judgement for only a few minutes a day, regardless of what yoga poses we can or cannot execute.
Allow yourself plenty of time to master these stances. Set aside some time each day (or every few days) to unwind in a relaxing environment and reflect on your practise. Regular sessions will help your body move more smoothly from one pose to the next, resulting in increased physical function and wellness.
Stay Healthy, Stay Safe!