Since its an International Yoga Day, we thought it would be a very good idea to list a few “asanas” for beginners to start off with. Once your body gets accustomed to the natural poses, you can eventually move to the complicated ones and make Daily yoga part of your wellness routine.
Here is some simple yoga for beginners that you can start with:
1. Mountain Pose
- Stand tall like a tree with your feet together, shoulders relaxed, weight evenly distributed through your soles, arms at sides.
- Take a deep breath and raise it your hands overhead, palms facing each other with arms right. Reach up toward the sky with your fingertips.
2. Downward Dog
- Start on all fours with hands under the shoulders, knees under hips.
- Walk hands a few inches forward to and spread fingers wide, pressing palms into a mat.
- Curl toes under and press the hips toward ceiling, bringing your body like an inverted V, pressing shoulders away from ears. Feet should be hip-width apart; knees should slightly bend.
- Hold for three full breaths.
- Stand with legs 4 to 5 feet apart, turning right foot out 90 degrees and left the foot in slightly.
- Bring your hands in touch to your hips and relax your shoulders, then extend arms out to the sides, palms down.
- Bend the right knee 90 degrees, keeping knee over ankle; gaze out over the right hand. Stay for 1 minute.
- Switch sides and repeat.
3. Tree Pose
- Stand with arms at sides.
- Shift weight onto left leg and place the sole of the right foot inside left thigh, keeping hips facing forward.
- Once balanced, bring the hands in front of you in prayer position, palms together.
- On an inhalation, extend arms over shoulders, palms separated and facing each other. Stay for 30 seconds.
- Lower and repeat on opposite side.
- Make it easier: Bring your right foot inside your left ankle, keeping your toes on the floor for balance it. As you are stronger and develop better balance, move your feet to the inside of your left calf.
4. Bridge Pose
- Stretches chest and thighs; extends spine
- Lie on the floor with knees by bent and directly over heels.
- Place arms at sides, palms down. Exhale it, then press feet into floor as you lift hips.
- Clasp the hands under lower back and press arms down, lifting hips until thighs are parallel to the floor, bringing chest toward the chin. Hold for 1 minute.
- Make it easier: Place a stack of pillows underneath your tailbone.
5. Cobra Asana
- Lie facedown on to the floor with thumbs directly under shoulders; legs extended it with the tops of your feet on the floor.
- Tighten the pelvic floor, and tuck hips downward as you press your glutes.
- Press the shoulders down and away from ears.
- Push the thumbs and index fingers as you raise your chest toward the wall in front of you.
- Relax and repeat. It is also the best yoga for beginners.
6. Child's Pose
- Sit comfortably on your heels.
- Roll the torso forward and bring your forehead to the rest on the bed in front of you.
- Lower your chest as much as to your knees as you are comfortable can, extending your arms in front of you.
- Hold the pose and breathe.
7. Crow Pose
- Get into the down dog position (palms pressed into mat, feet hip-width apart) and walk feet forward until knees touch your arms.
- Bend the elbows, lift heels off the floor, and rest knees against the outside your upper arms. Keep toes on the floor, abs engaged in and legs pressed against arms. Hold for 6 to 10 breaths.
So these are some amazing yoga for beginners that you may try at home also.