Yoga can be intimidating for beginners since not everyone can grasp the poses first. Gradually, it becomes effortless when the person adapts to a beginner yoga routine. Yoga needs flexibility, and every body type has its limits. With easy yoga poses, beginners can start by learning how to do yoga asanas well within the comfort of their surroundings. Below is a compilation of yoga poses for beginners.
Five Easily Adaptable Yoga Poses for Beginners
Yoga dates back to ancient times when sages developed an art form of routine exercise. Since then, it has been carried forward to date, keeping the poses and their sanctity intact. There are many yoga poses for beginners. To begin with, let’s take a look at the five most easy yoga poses or asanas:
Tadasana or The Mountain Pose
It is the starting point of all the inversions and yoga poses for beginners. Tada means “mountain”, and asana means “Poses”। You can perform this yoga pose with the following steps:
- The asana requires active use of your upper body and legs. This pose will assist you in making yourself sturdy.
- Stand with toes barely touching and heels slightly apart. Make sure that your stance is correct by keeping your feet parallel to each other.
- Keep pressure on both your feet. It is an easy yoga pose that allows you to analyse how pushing into your feet strengthens and maintains the overall leg muscles.
- Start with deep breathing and taking both hands over your head. Join both your hands in a namaste gesture.
- Take several deep breaths while performing the asana. You can close your eyes for internal focus.
Uttanasana or the Forward Fold
One of the easy yoga poses for beginners, the forward fold pose, requires you to inhale profoundly and progress with the following steps:
- While taking a deep breath, extend your arms sideways.
- As you breathe, gently let your arms go (in front or to the side, like a graceful swan dive) and bend your upper body forward, folding it over your legs.
- Considered one of the best yoga poses, beginners can keep their knees slightly bent. Hamstrings may feel tight initially, so be careful no matter your flexibility.
- You can hold your shin area or keep your hands on the floor. Your spine gets a good stretch along with the hamstrings, and it helps with balance management.
Uttihita Chaturanga Dandasana or Plank Pose
It is considered a very intense and engaging-the-whole-body pose. You can perform this yoga pose with the following steps:
- From Uttasana, flatten your hands on the floor and bend your knees as much as possible. Create a plank pose by taking one leg back at a time.
- To maintain balance, put pressure on your hands and keep your legs parallel.
- Try pressing your belly towards your spine so that there is a stretch in your stomach area.
- Slowly inhale and exhale while working on your core and stretching your arms.
- Keep your whole body straight and maintain this pose for atleast 30 seconds as a beginner. Then you can gradually increase.
Adho Mukha Svanasana, or Downward-Facing Dog
This pose lengthens your spine, stretches your back and leg muscles, and improves digestion. To perform this asana, follow the instructions below:
- Continuing with the plank pose, push your hands and lift your back and lower portion. Remember to keep your spine neutral since engaging it might pressurise the beginner.
- Keep your legs straight and work towards touching your heels to the floor.
- Initially, there will be a gap between the heels and the floor, gradually your heels will start touching the floor with a slight hamstring stretch.
- Don’t overdo or strain your muscles.
- Before starting the pose, warm up your leg muscles by pedalling your feet.
Balasana or Child’s Pose
Why such a name? It is called child pose or balasana because small kids or toddlers usually prefer this pose when they are either in playful or relaxed mode or when they are in a deep sleep. To perform this asana, please go through the following steps:
- The balasana pose is an extended, relaxed pose of the downward-facing dog pose.
- Start with deep breathing, and release your knees when exhaling.
- Pull your hips back to your heels, and rest your forehead on the floor.
- You can leave your arms stretched before you or pull them next to your body, hands resting palms near your feet.
- It relaxes your spine, shoulders, and neck and massages your internal organs.
Conclusion
Yoga gives strength to the body. The best time to do yoga is early morning as the morning gives fresh surroundings and the calmness required to take in the essence of yoga poses. You should easily incorporate the above provided yoga poses for beginners if you have just started yoga for a better living and healthy body. Yoga is a form of art that assists in relieving stress and or any pressure and cleanses the body from any anxiety or strains. Always choose an open and comfortable space for yoga poses for beginners at home. Regular yoga sessions allow the body to adapt to basic yoga poses comfortably and provide ample flexibility and wellness.
