Yoga for Everyone – A guide for Beginners

The word “yogasana” (or “asana”) refers to a posture in which one feels relaxed while keeping the body active internally.

Don’t wait, get your yoga mat and you can start practicing yoga at your convenience in your home. Now if you think what is Yoga. Well, the beauty of yoga is that you don’t have to be professional, or a yogi to get the benefits. Whether you are young or old, fit or overweight, yoga has the power to calm your mind and give you the flexibility in your body.

Yoga Poses you need to know

There is a certain pose in yoga which is good to learn as you would build a regular yoga practice. These yoga poses are a complete yoga workout. Perform each pose slowly and remember to breathe as you transit from one pose to another.

Tadasana (Mountain Pose)

  • Stand with your toes together and heels slightly apart.
  • Spread your toes and place your weight evenly through both feet. Engage your core and tuck your hips under a bit so your tailbone is pointing down toward the floor. Relax your shoulders and roll them back and down.
  • Inhale and reach your arms overhead, while pressing down into your feet. You may also put your hands in prayer position in front of your chest, or rest them by your sides—all are commonly used variations, and your instructor may cue one specifically or give you the choice.
  • Take long, slow, deep breaths in and out of your nose. Hold for 3–5 breaths.
Mountain pose
Mountain Pose

Benefits of this yoga pose

  • This exercise helps adequate blood supply in the heart, stretching the spine backward and thus giving it the much-needed rest.
  • This practice instantly removes lethargy. It is also beneficial in the case of weakness of heart and blood disorders.
  • It improves posture, strengthens thighs knees, and ankles, firm abdomen, and buttocks.
  • It helps in relieving sciatica and reduces flat feet.

Adho Mukha Svanasana (Downward-Facing Dog Pose)

  • Start on your hands and knees, with your hands stacked under your shoulders and knees under your hips.
  • Spread your hands wide and press your index finger and thumb into your mat.
  • Lift your tailbone and press your butt up and back, drawing your hips toward the ceiling. Straighten your legs as best as you can and press your heels gently toward the floor.
  • Your head should be between your arms, facing your knees, and your backs should be flat. Hold for 5–10 breaths.
  • If you have difficulty releasing and opening our shoulders in this pose, raise your hands off the floor on a pair of blocks or seat of a folding chair.
Adho Mukha Svanasana_Downward facing dog yoga pose
Downward Facing Dog Pose

Benefits of this yoga pose

  • This exercise helps calm the brain and relieve stress and mild depression.
  • It relieves headaches, insomnia, back pain, and fatigue. It is therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis
  • It helps in relieving the symptoms of menopause. It also improves digestion.
  • This exercise helps to strengthen the arms and legs, stretches the shoulders, hamstrings, calves, arches, and hands.

Trikonasana (Triangle Pose)

  • Take a big step forward with your left foot to start in a staggered stance, with your feet almost mat-length apart.
  • Extend your arms so that they are parallel to the floor.
  • Bend your left knee so that it’s at or near a 90-degree angle, your thigh parallel to the floor while keeping the right leg straight.
  • Point your left toes forward and turn your right foot out to the right so that it’s perpendicular to your left foot. Your left heel should be in line with the arch of your right foot.
  • At the same time, twist your torso to the right so that your left hip is facing toward the front of the room and your right hip is facing toward the back. Your left arm and your head should both be pointing forward and your right arm should be pointing back. Hold for 1–5 breaths.
  • Straighten your front leg. Then, reach forward with your left hand toward the ground. Tilt your torso forward and rotate it open to the right side.
  • Rotate your arms to 6 and 12 o’clock. Rest your left hand on your shin, or the floor if you can, and extend your top arm fingers toward the ceiling. Hold for 5–10 breaths, then switch sides.
Trikonasana_Triangle Yoga pose
Triangle Pose

Benefits of this yoga pose and Cautions

  • It helps in reducing headaches, low blood pressure.
  • People having any heart condition: Practice against a wall. Keep the top arm on the hip.
  • People having High blood pressure: Turn the head to gaze downward in the final pose.
  • People having neck problems: Don’t turn your head to look upward; continue looking straight ahead and keep both sides of the neck evenly long.

Vriksasana (Tree Pose)

  • Start in mountain pose with your toes together and heels slightly apart.
  • Bring your right foot to the inner thigh of your left leg. Squeeze your foot and inner thigh together. The knee of your right leg should be turned out and your right thigh facing down toward the ground at a 45-degree angle.
  • Once you’ve found your balance, lift your hands to prayer position in front of your chest (as shown), or up overhead if that feels better for you.
  • Keep your gaze focused on a fixed point in front of you to help stay balanced. Hold for 5–10 breaths, then switch sides.
Vriksasana_Tree pose
Tree Pose

Benefits of this yoga pose and Cautions

  • This pose helps in establishing strength and balance in the legs, and helps you feel centered, steady, and grounded.
  • DON’T turn out the foot on the standing, supporting leg. This will misalign the supporting knee and hip.
  • DON’T place your foot on the opposite knee. Keep it above or below the knee, on the inner thigh or side of the shin, to protect the knee of the standing leg.

Utthita Ashwa Sanchalanasana (Warrior I)

  • Take a big step forward with your left foot to start in a staggered stance, with your feet almost mat-length apart.
  • Bend your front knee and keep your back leg straight and heel lifted off the floor. Try to bend your front leg so that your thigh is parallel to the floor. Square your hips toward the front.
  • Extend your arms toward the ceiling on either side of your head and stretch up as you also press into the mat and feel the stretch in your hips.
  • Hold for 5 breaths and repeat on the other side.
  • To move into Low Lunge/Anjaneyasana, simply drop your back knee to the floor, keeping the leg extended long and the shin flat on the mat.
Yoga for Beginners
Warrior I Pose

Benefits of this yoga pose

  • This pose strengthens the shoulders arms and the muscles of the back and stretches the chest and lungs, shoulders and neck, belly.
  • It also strengthens and stretches the thighs, calves, and ankles.

Urdhva Mukha Svanasana (Upward-Facing Dog)

  • Start in Plank Pose with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended, and core engaged.
  • Slowly lower down to a Low Plank by bending your elbows, keeping them tucked in close to the side of your body until they form 90-degree angles. Hold for 1 breath.
  • The completed form of Chaturanga Dandasana is quite difficult to perform at first, until your arms, back, and legs are strong enough to support you. From Plank Pose, begin by lowering your knees to the floor and then, with an exhalation, lower your sternum to within an inch or two above the floor.
  • From Low Plank/Chaturanga, drop your hips down to the floor and flip your toes over so the tops of your feet touch the floor.
  • Tighten your core and straighten your arms to push your chest up. Pull your shoulders back, squeeze your shoulder blades, and tilt your head toward the ceiling, to open up your chest.
Yoga For Beginners
Upward Facing Dog Pose

Benefits of this yoga pose and caution

  • This pose helps in improving the posture, firms the buttocks, stimulates the abdominal organs.
  • It strengthens the spine, arms, wrists, and stretches chest and lungs, shoulders, and abdomen.
  • It also helps to relieve mild depression, fatigue, and sciatica and is therapeutic for asthma.
  • People who have a back injury, carpal tunnel syndrome do not perform this pose, also pregnant women should not perform this pose.

Balasana (Child pose)

  • Kneel on the floor. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips.
  • Exhale and lay your torso down between your thighs. Broaden your sacrum across the back of your pelvis and narrow your hip points toward the navel, so that they nestle down onto the inner thighs. Lengthen your tailbone away from the back of the pelvis while you lift the base of your skull away from the back of your neck.
  • Lay your hands on the floor alongside your torso, palms up, and release the fronts of your shoulders toward the floor. Feel how the weight of the front shoulders pulls the shoulder blades wide across your back.
  • Balasana is a resting pose. Stay anywhere from 30 seconds to a few minutes. Beginners can also use Balasana to get a taste of a deep forward bend, where the torso rests on the thighs. Stay in the pose for 1 to 3 minutes.
Child pose
Child Pose

Benefits of this yoga pose

  • It calms the brain and helps relieves stress, back, and neck pain when done with head and torso supported and fatigue.
  • It also stretches the hip, thighs, and ankles.

Setu Bandha Sarvangasana (Bridge Pose)

  • Lie on the floor, and if necessary, place a thickly folded blanket under your shoulders to protect your neck. Bend your knees and set your feet on the floor, heels as close to the sitting bones as possible.
  • Exhale and, pressing your inner feet and arms actively into the floor, push your tailbone upward toward the pubis, firming (but not hardening) the buttocks, and lift the buttocks off the floor. Keep your thighs and inner feet parallel. Clasp the hands below your pelvis and extend through the arms to help you stay on the tops of your shoulders.
  • Lift your buttocks until the thighs are about parallel to the floor. Keep your knees directly over the heels, but push them forward, away from the hips, and lengthen the tailbone toward the backs of the knees. Lift the pubis toward the navel.
  • Lift your chin slightly away from the sternum and, firming the shoulder blades against your back, press the top of the sternum toward the chin. Firm the outer arms, broaden the shoulder blades, and try to lift the space between them at the base of the neck (where it’s resting on the blanket) up into the torso.
  • Stay in the pose anywhere from 30 seconds to 1 minute. Release with an exhalation, rolling the spine slowly down onto the floor.
Bridge Pose
Bridge Pose

Benefits of this yoga pose and Cautions

  • It rejuvenates tired legs, relieves the menstrual discomfort.
  • It stretches the chest, neck, and spine, calms the brain, and helps reduce stress, reduces anxiety fatigue, backaches, and insomnia.

Pratima

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