Yoga For Beginners
Are you new to yoga? Here is assistance. Certain postures are really necessary for you to learn as you begin your yoga journey. Here is a preliminary yoga practice to get your body ready for yoga.
Divya demonstrates how to do these asanas. She is a lawyer by trade, a yoga devotee by inclination, and a natural-born nomad. Her passion for yoga will motivate you to go on your mat.
Cow face pose (Gomukhasana)
Sit with your legs folded and cross your right leg over your left so that your right knee is perfectly aligned with your left knee. Now clasp your fingers with your left arm behind your back and your right arm behind your head. Maintain this posture for 5–8 breaths. Rep on the other side.
Benefits: Cow face position benefits include opening the chest, stretching the ankles, hips, thighs, shoulders, armpits, and triceps, and extending the latissimus dorsi (broadest muscle of the back).
Bridge pose (Setu bandasna)
To begin, lie on your back with your hands at your sides and your palms facing down. Your legs should be hip-width apart and your knees should be folded. Now gently inhale and raise your lower, middle, and upper back off the floor to the point where your chest meets your chin. Your shoulders, arms, and feet will bear the majority of your weight. In this posture, you should feel your bottom firemen. Both thighs should be parallel. Maintain this posture for a total of 15 seconds. Release.
This asana strengthens the back muscles, alleviates back pain, stretches the chest, neck, and spine, calms the brain, alleviates anxiety, stress, and depression, expands the lungs and alleviates thyroid problems, aids in digestion improvement, and relieves men
Child’s Pose (Balasana)
To begin, kneel on the floor with your big toes touching and your knees hip-width apart. Now, with palms facing front, lift your hands, inhale, and bend forward, attempting to contact the ground with your palm. Your chest should lay comfortably on your thighs. Hold this position for 10-15 seconds. Ascend and exhale.
Benefits: Child’s Pose benefits include stretching the hips, thighs, and ankles, as well as relieving tension and weariness.
Cobra pose
To execute this asana, lie flat on your back with your hands by your sides. Relax your muscles and then elevate your upper body with the assistance of your hands by pressing your palms into the floor. Rearrange your upper body as much as possible. Maintain this posture for a total of 15 seconds. Relax.
Benefits: This asana extends the shoulders, chest, and abdominal muscles. It reduces lower back stiffness and strengthens the arms and shoulders while boosting flexibility.
Garland pose
To do this asana, maintain a straight posture with your hands at your sides and your feet spread wide apart. Now clasp your hands together, bend your knees, and bring your hips down. Reduce your height as much as feasible. Your hips should not come into contact with the earth. Maintain this posture for ten seconds before releasing it.
Benefits: This position benefits the thighs, groin, hips, ankles, and torso by stretching them. It tones the abdominal muscles and enhances colon function.
Downward dog
To begin, maintain a straight posture with your feet hip-width apart. Now lift your hands, lean forward, and place your hands on the ground. Reverse your legs to form a triangle. Both hands and feet should be firmly planted on the ground. Maintain this posture for a total of 15 seconds. Relax.
Benefits: It benefits your hands, wrists, lumbar back, hamstrings, calves, and Achilles tendon by strengthening them. Additionally, it alleviates back discomfort by fortifying the entire back and shoulder girdle.
Happy baby
To do this asana, lie on your back with your hands by your sides. Fold your knees and pull your legs close to your chest, attempting to grasp your toes with your hands. Hold this posture for 15 seconds before releasing it.
Benefits: Reduces lower back and sacral tension, opens hips, inner thighs, groin, and hamstrings, and alleviates lower back discomfort.
Mountain pose
To begin, stand with your legs hip-width apart and your hands at your side. Now take a deep breath and lift your hands over your head, palms facing each other. Maintain the posture for 15 seconds before exhaling and releasing.
Benefits: Enhances posture and strengthens the thighs, knees, and ankles.
Tree pose
A tree pose is an easy pose of Yoga for beginners
To begin, stand with your hands at your sides and your legs hip-width apart. Now fold your left knee and place your left foot on your inner right thigh with your right hand. Balance yourself and lift your hands above your head. Maintain this posture for ten to fifteen seconds. Release.
Benefits: Enhances posture and strengthens the thighs, knees, and ankles.
Warrior pose
Maintain a straight posture with your legs spread wide apart (3-4 feet). Turn your right foot 90 degrees out and your left foot roughly 15 degrees in. With your hands facing downward, raise both arms sideways to shoulder height. Exhale and flex your right knee. Turn your head to the right. Extend your arms farther as you relax into the yoga pose. Gently press your pelvis down. Continue to breathe normally as you descend. Inhale and exhale. Exhale and bring your hands to your sides. A rep for the left side.
Benefits: This position of Yoga for beginners benefits the legs, glutes, hips, core muscles, chest, shoulders, and arms by strengthening them. If performed correctly, this posture works every muscle in your body.