Easy Yoga Poses For Beginners

Commencing one’s yoga journey can get a little perplexing at times. This article brings you a list of easy yoga poses for beginners one must practice before stepping into the realm of professional yoga. Yoga is not just a practice to keep one’s body and mind healthy. But like Amit Ray (Indian author and spiritual master) said, “Yoga is the artwork of awareness on the canvas of body, mind, and soul.” Incorporating yoga in one’s life can be life-changing but, in most cases, often leaves wondering where to begin. One doesn’t have to pay for expensive sessions or a yoga instructor to learn the art. This article brings you some simple and easy poses, specifically for people who recently joined the yoga fan club. 

Important note – do not stress on doing the pose with utmost precision, listen to your body’s needs, and remember to maintain a steady breath. Start, pose, hold for a few minutes or less, relax, breathe, and move to the next pose. 

Mountain Pose

While the pose may seem like a simple standing position, it is not. The pose’s intensity and sensation of your feet touching the ground below is the foundation of all the other standing poses in yoga. 

How to do it?

• Stand up as you usually do. Now balance your weight on both feet equally as you adjust your feet such that they are slightly apart.
• Take a deep breath, raise your arms, interlocking fingers(palms facing the ceiling). Stretch, so the shoulders touch the ears and go on exhaling. 
• Slowly put your arms down, rolling the shoulder back. Also, ensure that your chest is open and your posture perfectly straight.
• Relax every part of your body, including your tongue, face, etc., as you maintain the posture.
• Find a spot to focus on and maintain a steady gaze. Hold for 30-60 seconds and relax. 

Benefits

• It helps in improving the overall posture of the body.
• Reduces flat feet, helping maintain proper body weight distribution and balance. 
• Relieves issues like sciatica, strengthening body parts like buttocks, thighs, ankles, knees, etc.

Precautions

• Pregnant women must avoid the pose.
• People with insomnia, low blood pressure, varicose vein, and dizziness must skip the pose.
• Do not keep the pose for too long if you have a headache.
• Bend your knees if suffering from any knee pain. Further, avoid access stretching and go slow.

Downward Facing Dog

One of the most important and efficient yoga poses with multiple physical and mental health benefits.

How to do it?

• Take a deep breath. Now, starting on all your fours, incline wrists with shoulders, and tuck the toes.
• Push your hips up in a backward slanting figure keeping your legs straight as you release the breath.
• Firmly press the palms and rotating inner elbows such that they face each other.
• Engage both your arms and legs and stretch appropriately. Hold 30 seconds and relax.

Benefits 

• The pose increases blood circulation, bone density, digestion, energy, and more.
• It strengthens and stretches the complete body, including arms, legs, arms, calves, etc.
• It tones the muscles and also relieves neck and back pain efficiently.
• Mental benefits include reduced stress and anxiety. 
• Boosts mood and improves focus by carrying more oxygen to the brain.

Precautions 

• Avoid the pose during pregnancy and in case you have acute leg or heel pain.
• People with a head injury and other susceptible injuries whatsoever.