Easy yoga poses for beginners
How to start practicing yoga?
There are almost a hundred poses (asanas) in yoga, but if you are a beginner, don’t feel overwhelmed - you do not need to start with all of them. Start out with only a few basic and simple yoga asanas (poses). Just as with any other new exercise program, take it slow and easy, and do not over exert yourself. Never push your body to perform what it is not capable of handling. Always listen to your body.
Basic yoga poses for beginners will include a mix of standing, sitting and supine postures, along with meditation and stretching.
Pre-requisites for performing yoga: Anyone can do yoga, but keep in mind a few precautions and pre-requisites while performing the simple yoga poses.
Some easy yoga exercises are:
You can gradually add poses like Downward Facing Dog (Adho Mukha Svanasana), Raised Hands Pose (Urdhva Hastasana), Standing Forward Bend (Uttanasana), Tree Pose (Vrksasana) and Cobra Pose (Bhujangasana).
There are almost a hundred poses (asanas) in yoga, but if you are a beginner, don’t feel overwhelmed - you do not need to start with all of them. Start out with only a few basic and simple yoga asanas (poses). Just as with any other new exercise program, take it slow and easy, and do not over exert yourself. Never push your body to perform what it is not capable of handling. Always listen to your body.
Basic yoga poses for beginners will include a mix of standing, sitting and supine postures, along with meditation and stretching.
Pre-requisites for performing yoga: Anyone can do yoga, but keep in mind a few precautions and pre-requisites while performing the simple yoga poses.
- Follow a regular schedule every day, preferably in the morning, for the practice of yoga. You can also practice it at any other time, but remember to keep a gap of at least 3 hours after a meal.
- You need to devote at least 30 to 45 minutes to a yoga session to get proper results.
- The place where you perform yoga should be clean, bright, airy, spacious and free from noisy disturbances.
- Instead of practicing it on the bare floor, use a carpet or a yoga mat.
- Wear clothes which are loose, clean and comfortable. It is necessary to wear undergarments.
- Keep your movements smooth and slow.
- Women are advised not to practice yoga during menstruation and in some cases of pregnancy.
- A beginner who is below 12 years of age, should not practice and maintain each asana for too long a duration.
- You can practice yoga even if you are old or have some disease, but always take care to perform the asanas under the guidance of an experienced yoga teacher.
Some easy yoga exercises are:
- Baddha Konasana (Cobblers Pose) relieves inflammation and arthritis.
- Trikonasana (Triangle Pose) is good for curing back ache and joint problems.
- Tadasana (Mountain Pose) is good for stretching and has been found helpful in increasing height.
- Vajrasana (Diamond or Thunderbolt Pose) is recommended for pranayama and meditation.
- Padmasana (Lotus Pose) is very helpful for meditation.
- Sukhasana (Easy Pose) is easiest to perform and helps in meditation.
- Balasana (Child Pose) is simple and is usually done as a resting pose between other yoga exercises.
- Savasana (Corpse Pose) is usually done at the end of the session and helps to totally relax the body and mind.
- Yoga Nidra is so relaxing that it often sends people into sound sleep.
You can gradually add poses like Downward Facing Dog (Adho Mukha Svanasana), Raised Hands Pose (Urdhva Hastasana), Standing Forward Bend (Uttanasana), Tree Pose (Vrksasana) and Cobra Pose (Bhujangasana).