Beginner Yoga Poses you can start doing today!

Yoga is one of the most commonly practiced fitness regimen in the world. This indigenous Vedic wellness ritual is Yoga is one of the most popular exercise regimens on the planet. Because of its wide spectrum of advantages, this ancient Vedic wellness ritual is widely appreciated around the world and is such a great way to develop strength, stamina, flexibility and inner peace.

Yoga, unlike other forms of exercise, is a way of life that has endured the test of time and evolution. Yoga can be done as part of a regimen or as a break in between weight training or cardio, but it is highly recommended that you do it first thing in the morning.

Here are some fundamental yoga postures to get you started:

1. Tadasana – The Mountain Pose

The Tadasana is a yoga pose that improves posture, balances the body, and relaxes the mind. Tada means mountain in Sanskrit, and it is the starting position for all asanas (body posture).

  • Stand tall with your feet about two feet apart and your back to the front. Buttocks should be pressed against each other.
  • Straighten your spine, tuck in your tummy, and expand your chest. Make sure your shoulders are in a straight line with your ears by pushing them back.
  • Maintain a 90-degree angle between your chin and your chest by keeping your head straight.
  • Exhale after taking a big breath and straightening your spine even further. For roughly 15-20 breaths, practice.

2. Vriksasana – Tree Pose

We go from the mountain posture to the Tree Pose, which enhances balance, calms the mind, and strengthens the legs and core.

  • Lean against a wall or a sturdy surface for support. Shift your weight to one foot, left or right, from the Mountain Pose.
  • We’ll assume you’re standing on your left foot for the sake of clarity. Raise the sole of your right foot off the ground and place it against the inner of your left thigh. In a prayer position, bring the palms of your hands together.
  • Straighten your spine and inhale deeply before gently exhaling. You should be able to sense the presence of air within your body.
  • It’s fine to lean against the wall in the beginning if you have trouble keeping your balance.
  • Practice 5 breaths on each leg and gradually increase the duration to your liking.

3. Adho Mukha Svanasana – Downward-Facing Dog Pose

We know, this is soo common, but you cant overlook it! The downward-facing dog pose can be used as a resting position or as a transitional pose. It also strengthens your arms, legs, and back while stretching and stretching your hamstrings and calves.

4. Balasana – Child Pose

The Child pose relaxes the core muscles and stretches the hips, thighs and the length of your spine.

  • Sit on your heels with your back straight. Take a deep breath and lean forward, rolling your torso until your forehead lands on the ground.
  • Extend your arms in front of you as far as you can while they are still touching the ground. It’s best if your chest rests on your knees.
  • Exhale slowly and deeply into your abdomen for as long as you can maintain the stance. Return to your original position after slowly releasing the stance.
  • Beginners should be able to hold this position for 2-3 deep breaths, gradually increasing the length as their skill level increases.

5. Shavasana – The Corpse Pose

This Shavasana calms the mind, relieves muscle tension, and aids the body’s assimilation of Yoga’s benefits.

  • Lie down on your back on the ground/mat. Spread your legs wide and place your hands on your sides, palms up.
  • Relax and try to release all of your muscles.
  • For around 5 minutes, stay in this position.

6. Trikonasana – Triangle Pose

It’s perfectly acceptable to use a block in this stance without seeming like a chump. Through structure and breath awareness, this pose will undoubtedly teach you patience. 

  • Make a wide stance with your feet. Stretch your right leg out to 90 degrees while maintaining it close to your torso.
  • Maintain a firm grip on the ground with both feet and distribute your weight evenly.
  • Inhale, then exhale while bending your right arm to the ground and raising your left arm.
  • Maintain a straight waist. Make sure your body is bending sideways rather than forward or backward.
  • While taking long, deep breaths, stretch as much as you can. Rep on the opposite side to feel the strain!

If you’re a beginner, these asanas (postures) should get you started. We’ll be returning with more yoga practices for specific illnesses in future posts. People with heart issues, bone illnesses, and pregnant women should get medical advice before attempting any type of Yoga.

Atlas Curates

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