5 Best Yoga Poses for Beginners
If you are new to Yoga, then you may be puzzled with the surprising varieties of yoga poses and the different styles of performing each pose. You may feel tempted to jump to the complex poses that an expert Yogi practices! But, as a beginner, you should start with the simple and basic ones to develop the foundation of your future complex poses. Before we explore the best for beginners, we need to know a few basic things. Let’s start.
How to prepare yourself?
Preparing yourself for a yoga session is not tough at all! Just prepare your mind. Put on some latest fashionable yoga clothes and you are all set to go!
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Now, tighten your head bands and shake off all the worries!
Types of Poses
There are different types of yoga poses such as:
- Standing Pose
- Balancing Poses
- Bending poses
- Seated poses
- Resting poses
Among all types, here are some of the best for beginners to start with:
Mountain Pose (Tadasana)
This pose is the basic foundation of all standing poses for beginners. The word ‘Tadasana’ comes from Sanskrit “Tada” which means mountain. This pose represents the strength and steadiness of an undefeated mountain.
How to do the mountain pose?
- Stand with your big toes positioned together and the heels slightly apart.
- Rest your hands by your sides with the palms facing forward or put them together in a prayer position.
- Lift your toes and spread them wide. Then, release them on the mat.
- Try to make your thigh muscles firm and focus on loosing the lower portion of the belly.
- Lift your inner arches as you firm the outer ankles. Turn your upper thighs inward gently.
What are the benefits of mountain pose?
- It is a great warm up position that involves all important muscles of the body.
- It improves the respiratory, digestion and blood circulation system of our body.
- Improves steadiness, balance and posture.
- It strengthens our feet, ankles, legs, and buttock.
Tree Pose (Vrikshasana)
It’s a very powerful pose to improve your balance. This is one of the mostly practiced standing yoga poses for beginners. It strengthens the thigh and leg muscles, tones abdominal muscles and improves the sense of balance and focus.
How to do this pose?
- You can start from the mountain pose. Stand with your feet together and heels slightly apart.
- Place the sole of the right foot on the inner thigh of your left leg.
- Bring your hands together in a prayer style.
- Gaze steadily at a blank space in front of you to focus on the balance.
- Exhale after 5-10 deep breathes, go back to Tadasana and then shift the legs.
The ‘tree pose’ will help you to focus on developing your strength and steadiness like a tree to withstand the storms of your life.
What are the benefits of tree pose?
- Improve mental stability and concentration.
- Improve posture and body balance.
- Increase strength and stability of the ligaments, tendons and bones of the legs and feet.
- Tones the muscles of the arms, thighs and buttocks.
Downward Facing Dog ( Adho Mukha Svanasana)
It’s a very well-known posture as one of the best for beginners. It is a part of the sun salutation or ‘Surya Namaskar’ sequences. This posture looks like an upside down “V” alphabet. It is a standing pose with mild inversion that can be used as a resting pose or a transitional pose. It gives you the benefits of inversion, without fully inverting. There is a wise saying that a “Down dog every day, keeps doctors away”.
How to do this pose?
- Start on all four with your heads down. Make sure your wrists are under your shoulder and the knees positioned slightly behind the hips.
- Position your hands at shoulder-width apart and stretch your hands forward.
- Lift your knees to push your hips higher.
- Try to straighten your legs as much as possible.
This pose resembles to the dog’s stretching pose before getting up.
What are the benefits of down dog pose?
- It increases blood flow to your brain and helps to calm your brain.
- It helps to reduce symptoms of depression and stress.
- Stretches the shoulders, arms, and legs.
- Increases flexibility of the body.
- Helps to get relief from back pain and improve spinal health.
Triangle Pose (Trikonasana)
In Sanskrit, ‘Tri’ means three and ‘kona’ means corner. Triangle pose is extremely popular in the west among the modern standing poses for beginners. It helps to improve your balance, focus and flexibility. It is popular as a therapeutic pose. Due to the placement of hands in different positions, many yoga schools have classified this pose into two varieties: triangle pose and extended triangle pose.
How to do this pose?
- In a triangle pose, both legs are wide apart with one foot turned 90 degrees to the outwards and the other foot turned slightly inward.
- As you bend, the arms should be extended vertically with one arm reaching the ground and the other one extended straight towards the sky.
What are the benefits?
- Stimulation of the abdominal organs improves digestive system.
- Reduces constipation.
- It strengthens the thigh and the back muscles.
- Reduces symptoms of neck pain, sciatica, anxiety and infertility.
Bridge Pose (Setu Bandha Sarvangasana)
It’s a good pose to start among the back-bend ones for beginners. This is a heart opening pose where the head and foot stays on earth and the heart is lifted upward to the heaven. This pose is known as a bridge between the body and mind.
How to do the bridge?
- Start this pose with lying flat on your back.
- Place your arms at sides with palms down.
- Bend the knees and put your foot flat against the floor.
- Lift your hips up towards the ceiling until your thighs are almost parallel to the floor
- Interlace your fingers beneath and press the fist down to the floor.
What are the benefits of bridge pose?
- It helps to reduce the menopausal symptoms.
- Stretches the chest, spine, hips and neck.
- Stimulates abdominal organs, lungs and thyroid glands.
- Improves digestion and blood circulation system.
- This pose is therapeutically used for asthma, sinusitis and hypertension.
- Reduce stress, fatigue and insomnia.
There are many others that can help you to improve the overall condition of your body and mind. Generally, Yoga is beneficial for everyone. But, as yoga have great impact on your health, you may have some restrictions on performing certain poses, if you have any medical condition.