12 Basic yoga poses for beginners

Blog: udyamuog.com

Yoga path of one’s own to the union of the spirit, body and soul. For beginners, it is extent and effective for increasing flexibility, releasing stress and practicing mindfulness. For those who want to utilize their practice to kick start your mornings, reduce stress, or have better well-being, yoga offers methods to maintain well-being. This article discusses twelve initial yoga positions and provides an overview of the importance of breath, balance, and focus to inexperienced yogis.

Table of Contents

Why Start Yoga?

Yoga has originated thousands of years ago and is now a global practice with numerous health benefits, for body, mind and emotions. Here are some benefits:
1. Increased Flexibility: Some simple mobilisations include;
2. Stress Relief: It has been traditional knowledge that meditation and slow controlled body movements help to calm anxiety.
3. Improved Balance: Both the physical and the mental well being are improved.
4. Mindfulness and Clarity: Yoga brings you back and makes you realize where you are.

Warming-up for Your Yoga Experience

To prepare, get to a comfortable place, lay down a yoga mat and ensure you are dressed fairly liberally. Don’t eat before practicing and carry along water for drinking.

12 Easy Yoga Asanas for the Novice

1. Padmasana (Lotus Pose)
Benefits: Facilitates awareness, correct body attitude, and increases the flexibility of joints.
How to Practice:
1. Begin with sitting on the carpet with legs stretched on the floor.
2. Bend at the knees and draw your feet toward your thighs, getting each foot on the opposite thigh.
3. Stand straight, bend down, place your hands on your knees with palmar side facing up.
4. Take time to breathe (From 1 to 5 minutes).

Bhujangasana (Cobra Pose)

2. Bhujangasana (Cobra Pose)
Benefits: Helps make bones in the spinal column stronger, stretch out chest and effectively relieve lower back ache.
How to Practice:
1. Spread out, prostrate, legs towards feet, hands place on the head, wrists under the shoulders.
2. Breath in whilst raising your chest, the elbows should remain slightly flexed.
3. Look at the ceiling, but avoid lifting your hips or thighs off the floor.
4. Chant for 15-30 seconds then breathe out.

check price on amazon

3. Passing or sweeping of the breath Kundalini Shakti or Cleansing Breath/ Kapalabhati

Benefits: Cleanses the body, sharpens the mind and increases lung efficiency.
How to Practice:
1. 2. Breathe in; let out briskly by tensing the abdomen.
3. Do this rapid breathing for about 20–30 cycles.

4. The other technique that I found out and practiced is called Anulom Vilom that is commonly referred to as Alternate Nostril Breathing.

Benefits: * Governs the energetic meridians, alleviates pressure and clears mind fog.
How to Practice:
1. Lean back and relax and pinch the right nostril with your thumb.
2. The next position is the inhale; it should be done inhaling through the left nostril.
3. Alternatively, you bend your right index finger and with your right eye, shut the left nostril and now exhale through the right one.
4. Repeat for 5–10 minutes.

5. Tad asana (Mountain Pose)

6. Vrikshasana (Tree Pose)

Benefits: * Prevents shuffling, builds up leg muscles and was proven to help improve concentration.
How to Practice:
1. Take support on the left foot and straighten up.
2. Step forward with your right foot placing the sole of the right foot on the inner left thigh.
3. Place the palms of the hands together at the heart center and clasp fingers, interlocking with the other person for 20-30 seconds.

7. Bal asana (Child’s Pose)

Benefits: * Helps release stress, make the brain rest, and also give a mild back stretch.
How to Practice: **
1. Sit in a posture that you put your sitting bones on the floor while still remaining on your knees.
2. Slowly push your upper body down to the thighs and put arms forward.
3. Lay your head down on the mat and take 30 seconds to one entire minute to breathe deeply.

8. Sukhasana (Easy Pose)

Benefits: * This one support rest and aims at proper breathing.
How to Practice: *
1. Lean as erect as you possibly can with the upper part of your body while sitting cross-legged.
2. Sit down and put hands on knees and close your eyes.
3. Breathe in and out fully and deeply 5-7 times with broken equally linked breaths.

9. Adho Mukha Savasana is practically characterized as a downward facing dog pose.

Benefits: * Strengthens arms and legs, improves the flexibility of the spine and energises the body.
How to Practice: *
1. Start on hands and knees.
2. Move your hips up, bending your arms and your legs to get to the ‘upside down V’ position on the bars.
3. Maintain the position by aligning your head with your arms and do it for 20-30 seconds.

10. Spread out the legs sideways as far as possible and bring the hands under the legs and join them at the back to hold the feet with your hands from behind.

Benefits: * Expands the chest, tonifies the back, and strengthens the stomach.
How to Practice: *
1. Getting into this position is easy, first keep your back flat on the ground with your knees bent at a 90-degree angle, and position your feet as close to your hips as possible.
2. Step on the mat and push with your feet as seven move your hips off the ground.
3. Clasp the results of the elbows with your hands and spend 20–30 seconds in such a position.

11. Uttanasana or forward bend pose is an everyday stretching exercise that requires the participant to stand with feet as wide as the shoulders.

Benefits: * Stretches the hamstrings and has a nervous system relaxing effect.
How to Practice: *
1. Recommended begining body position: ‘S’ stand – feet parallel with each other and shoulder-distance apart.
2. Instead, bend at the waist with your hands pointing towards the ground, this is what is commonly referred to as leaning forward.
3. Maintain for 20-30 seconds, if necessary, flex knee slightly to support lower body during pose.

12. Savasana (Corpse Pose)

Benefits: Stress busting and relaxation.
How to Practice:
1. Lay on the back and put your arms and legs in the most comfortable position possible.
2. Just put your eyes to close and only listen to your heartbeat, breathe.
3. Hold this pose for 5-10 minutes.

12 basic yoga poses for beginners

Tips for safe practice where oil transportation is likely to occur Such measures include:
1. Don’t start the program without warming up your muscles first.
2. To rest your skills as well as to prevent physical stress, there is need to practice within your practice area.
3. Prop such as blocks or cushions should be used for support.
4. Stress on slow, regular breaths during the course of pose holding.

Developing a private style
It is advisable to begin the training session with 10-15 minutes and cause it to scale up to more time as the travelers gain confidence. Some of the things that can be carried out while practicing breath control exercises are -UDASANA, an exercise that involves bending and stretching of the spine, the last pose to be taken is SHAVASANA for relaxation.

Final Thoughts
Yoga is a journey where u have to get in sync with and you have to learn from what yoga has to offer to you. All these positions are quite easy to do and if incorporated properly into your practice you reap the benefits of a correct practice. Yoga needs to be practiced this way, without aiming to be perfect since this is just impossible but striving to achieve something better than the previous session.

Discover the impact of yoga on udyamuog.com: Your step-by-step guide to a healthier and happier you. Ever stroke, every position, and every breathe should take you to that state of being aware, centred and calm.

12 Basic yoga poses for beginners