Yogasan for beginners! Now You’ve heard all about the amazing benefits of yoga, but now you’re wondering where to start?
Since its inception, Yoga has sheltered many people around the world.
Benefits of Yoga Pose for everyone from fitness enthusiasts to those who want a calmer and more focused mind, from those who enjoy yoga bliss to those who want to attain a higher state of consciousness.
Interestingly, we all did yoga poses when we were kids. From birth, babies learn to lie down, stand up, or walk in different places.
So, in simple, Yogasan for beginners is nothing but reminding ourselves of the wonder poses that we did in our childhood.
So, pull out that yoga mat, and take a look at some of the best yoga poses for beginners, which will help you build the flexibility and strength you need.
Always remember, whether you are a beginner, intermediate, or expert, it is advisable to start your yoga practice with warm-up exercises or Sukshma Vyayama (gentle exercises).
A few minutes of exercise makes the tendons more flexible and Suksha Viyama relaxes the body.
Once finished, you can complete the following sequence of easy Yogasan for beginners.
What is Yogasan for beginners?
Yogasans are specially designed sets of yoga poses, involving the controlled expansion and contraction, twisting and turning, bending and straightening of the various limbs of the body.
These yogasans are practiced with the aim of activating, balancing, healing, and maintaining the various parts of the body.
10 Easy Yogasan for beginners:
Before you dig into the list of this simple and easy yogasan for beginners, there are a few extra tips for you.
Always start your yoga session with standing yoga poses or start your yoga practice with standing yoga asanas.
Mountain Pose (Tadasana)
It may seem like you are simply standing, but the mountain pose is a powerful pose because it lays the foundation for all future yoga positions that you will master.
Tadasana has many benefits and the most important and valuable position for posture improvement and opens up the chest and lengthens the spine.
This yoga pose help reduces flat feet and relieves sciatica.
If you are a beginner looking for a pose, this is a great pose to start with.
How to do Mountain pose (Tadasana)? Yogasan for beginners:
Stand with your feet slightly apart and make sure your weight is evenly balanced on both feet.
Breathe in, raise your arms over your head, interlock your fingers above your face with your palms up.
Now, Lift your shoulders up towards your ears and breathe out.
Rollback your shoulders and down your spine, wide opening your chest and straightening your posture.
Relax all the muscles of your face, including your tongue.
Rest your eyes and keep your eyes straight.
Return to normal position and relax.
Tree pose (Vrikshasana)
Balancing in yoga is the key to practice, and if you want to improve your skills, Tree Pose is the best option.
The initial tree pose is slightly modified and the chair or wall is used until you have the stability to hold the pose completely.
How to do Tree pose (Vrikshasana)? Yogasan for beginners:
Stand high and straight with your arms on either side of your body.
Bend your right knee and keep your right foot high on your left thigh. The sole of the foot should be placed flat and firmly close to the root of the thigh.
Make sure your left leg is straight. Find your balance.
Once you are well balanced, take a deep breath, please raise your arms above your head, and cross your palms in a “namaste” posture (hand position).
With a slow breath, lower your arms to the side. You can slowly release your right leg.
Stand up straight as you did at the beginning of the pose. Repeat this pose with the other leg.
Bending backward (Ardha chakrasana)
Ardha Chakrasana is a heart-beneficial yoga pose and can help you regulate high blood pressure.
Since it gives your belly, abdominal organs, and intestines a good stretch, it helps your digestion and gets your internal organs working properly again.
The curve of your spine and the boost your nervous system receives are good for spondylitis.
The back bending will bring flexibility to the spine and hips and when you have back pain you should do the pose to get some relief.
Also, leaning back gives you room to breathe and thus helps your respiratory system and may even alleviate asthma problems.
How to do Bending backward (Ardha chakrasana)?
Stand up straight with some distance between your legs and keep your weight evenly on both feet.
Keep your arms close to your body.
Breathe in, with your arms outstretched over your head, palms facing each other.
You can also place the palm of your hand on your waist so that you can support your back.
When you breathe in, slowly turn back from your lower back and push your pelvis forward.
Bend Your Neck To stretch your neck muscles, keep your arms straight at your ears, elbows, and knees.
This is the final position of the half-cycle.
Hold the position for 5 to 8 seconds and hold your breath.
Return to the upright position. chill out
Repeat this cycle for 2 to 3 rounds. 5 to 10 seconds left between each round. Add 10 seconds every 2 weeks.
Forward bend (Hastapadasana)
Standing forward (Hastapadasana) is a yoga asana that is very effective in curing constipation, hair loss, back pain and is also beneficial in increasing height.
How to do Forward bend (Hastapadasana)? Yogasan for beginners:
Stand up straight with your spine erect.
Both legs should touch each other.
Now take a deep breath (inhale) and bring both hands over your head. Hands should be straight.
Now, as you breathe in, bend and move from your waist in the forward direction and try to touch your feet with both hands.
Try to not bend your knees. Your head should be in contact with your knees.
Hold this position for a few seconds and inhale.
Now, as you breathe out, return to the starting position.
Repeat this 6-10 times.
Angle pose (Konasana). Yogasan for beginners:
Known as the Angle Pose, Konasana is a great yoga pose that stretches the spine and arms. This is a standing side turn yoga pose.
How to do Angle pose (Konasana)? Yogasan for beginners:
Stand straight, Separate your feet a little
As you breathe in lift
both the arms up together steeple
Take a full breath in and as you exhale bend to
Your right, make sure you’re not twisting your pelvis.
Now again breathe in and come up to Center.
Again as you exhale bend to your left
breathe in, come up to Center.
Chair pose (Utkatasna)
Sitting in a chair can be very easy and comfortable. But sitting in an imaginary chair can be a little challenging! And this is exactly what we do in Utkatshan or chair poses. Utkatshna literally means intense asana or powerful asana.
How to do Chair pose (Utkatasna)? Yogasan for beginners:
Start in by Mountain Pose / Tadasana
Breath out by bending your knees and twisting your hips back as if you were sitting in a chair. Pull the lower abdomen in and up to support the lower abdomen.
Make your hip back instead of your knees moving forward, so you can see your toes.
Ensure that you keep your hands parallel to the ground.
Sit down in a chair pose for 5 to 10 breaths
To return to Tadasana, exhale while pressing your feet down and then put your arms to the side.
Downward Facing Dog (Adho Mukha Svanasana)
Even if you are new to yoga, you must have heard of the Downward Facing Dog (Adho Mukha Svanasana).
This is important yoga for beginners, even if you need to make some small changes.
How to do Downward Facing Dog (Adho Mukha Svanasana)?
Go to all four. Your back forms the table surface and your hand legs form the legs of the table.
As you breathe, lift your hips, straighten your knees and elbows, creating an inverted V with your body.
The hands are shoulder-width apart, the feet are waist-width apart and parallel to each other. The toes point forward.
Put your hands on the floor. Spread to the shoulder blades. Length your neck by touching your arms from the inside of your ears.
Hold the dog and breathe deeply. Look for the belly button.
Exhale, bend your knees and relax.
Plank Pose (Phalakasana). Yogasan For Beginners:
This is the best pose for learning to strengthen the cervical anterior muscles (stabilizing the front blade), an essential part of handstand and headstand stability.
Plank poses help you consciously learn to tone your core.
How to do Plank Pose (Phalakasana)? Yogasan for beginners:
Start in the Downward Facing Dog (Adho Mukha Svanasana).
Then breathe in and bring your torso forward until your arms are straight to the floor and your elbows are directly above your wrists, and your torso parallel to the floor.
Press the outside of the arms and immediately fix the base of the fingers to the ground.
Press the blades of your shoulder against your back, then pull them out of your spine. Also, separate the clavicle from the sternum.
Press your front thigh against the ceiling, but resist your tail toward the floor as you extend it towards the heel.
Remove the base of the skull from the back of the neck and look straight at the floor, keeping the neck and eyes soft.
Be in Plank Pose (Phalakasana) for 30-60 sec.
Cobra Pose (Bhujangasana)
Cobra pose is considered a great yoga pose that can help reduce belly fat as it tones the abdomen.
Bhujangasana is a very powerful pose. During the early stages of the exercise, the practitioner is trying to increase his physical ability to practice this asana towards perfection.
How to do Cobra Pose (Bhujangasana)? Yogasan for beginners:
Lie on your stomach, keep your toe pointing straight back.
Place your elbows close to your body.
When you breathe in, lift your chest from the back of your heart.
Roll up your collarbones and tie your back slightly down along the spine.
Lift your head at the end. Open your heart, there is no weight in your hands.
When you’re tired, relax.
Repeat the Cobra Pose (Bhujangasana) 3-5 times.
Staff Pose (Dandasana). Yogasan For Beginners:
Staff Pose (Dandasana) gives you the basic alignment that is used for other seated yoga poses.
How to do Staff Pose (Dandasana)?
Pull your legs in front of you. You have to sit on your back.
Both hands should be placed on the floor and on the sides.
Bend your feet and stretch your heels. Hook your thighs and actively press your sitting bones.
Pull the bottom of the abdomen in and up.
Slide your shoulder blades back and down along your spine.
Clavicles open, bringing the lower part of the shoulder blades closer.
Bring your chin back and down and smooth the base of your neck.
The easiest way to check the alignment is to sit with your back against the wall.
The most frequently asked question after what is yoga are.
Which asana is best for beginners?
What is the easiest Yoga for Beginners?
What is the easiest yogic practice?
So, to answer all these questions. Here are the best beginner yoga poses with all amazing benefits and can be easily be performed by anyone.
But it is always advised to take a physician’s advice if you have any medical condition before start practicing Yogasan For Beginners.