Right from its origins from about 5000 years ago, yoga has now got a worldwide appeal - its significance and benefits appreciated and proven through scientific studies and practices; its profundity obvious when we see the smile that it offers to those health-conscious - be it in terms of physical fitness and a calm, serene mind or through the attainment of higher states of consciousness.
Yoga for beginners is all about connecting to that yogi in us, to remind us of the wonder poses that we are all familiar with. This wonderful inheritance of our ancient tradition has a multi-fold effect on us. It helps us to increase our awareness; to be in the present moment, with a calm relaxed state of mind, while making our body flexible and healthier.
So, get ready with your yoga mats and enjoy these wonder Asanas of yoga.
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10 Easy Yoga Asanas for beginners
Whether you are a beginner, an intermediate or an expert, it is advisable to begin your yoga routine with warm-ups and Sukshma Vyayam (gentle exercises). Few minutes of warm-ups make the tendons more flexible, while Sukshma Vyayam relaxes the body. Once through, you can perform the following sequence of easy-to-do yoga poses for beginners
- Paschimottanasana (Seated forward bend)
- Veerabhadrasana (Warrior pose )
- Marjiarasana (Cat pose)
- Shishuasana (Child pose)
- Ardha Chakrasana (Bending backward)
- Hastapadasana (Forward bend)
- Utkatasana (Chair pose)
- Yoga Nidra (Yogic sleep)
- Baddha Konasana (Butterfly pose)
- Konasana (Angle pose)
Seated forward bend (Paschimottanasana)
Stretches the lower back, massages the abdominal and pelvic organs and also tones the shoulders.
Improves balance in the body, augments stamina and releases stress in shoulders. Also, strengthens the legs, arms, lower back and is especially helpful for those leading a sedentary lifestyle.
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Cat pose (Marjiarasana)
Improves digestion, relaxes the mind, makes the spine flexible and strengthens wrists and shoulders.
Bending backward (Ardha chakrasana)
Tones the arms and shoulder muscles and stretches the upper front torso.
Forward bend (Hastapadasna)
Stretches the abdominal muscles, the upper back, hamstring and calf muscles.
Yogic sleep (Yoga Nidra)
Always end the routine with Yoga Nidra as it prepares the nervous system to absorb the effects of all yoga postures performed.
Improves bowel movement, relieves menstrual discomfort and improves flexibility in groin and hip region.
Angle pose(Konasana)
Helps those suffering from constipation and sciatica, augments flexibility of spine and tones arms, legs and abdominal organs.
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Yoga sequence for beginners and practice along with our teacher
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Few tips for beginners in yoga
Who can do these asanas?
Everybody can do these asanas. It is advisable to consult your physician if you have any specific health issue and it is strongly recommended to learn these asanas under trained teachers.
Where can these yoga asanas be done?
Any yoga position for beginners or for experts can be done indoors or outdoors on a yoga mat. However, it is advisable to do them in a clean, well-ventilated, and quiet place.
When can you do yoga asanas?
Yoga asanas may be practiced at any time of the day, however, there has to be a gap of 2-3 hours after a meal. The best time to do these yoga poses is early morning on an empty stomach. You can also perform them in the evening, before dinner.
Any important precaution(s) to keep in mind?
Remember, it is not important to get into a yoga posture with perfection the first time. Stretch only as much as you can. If any stretch causes pain, then stop. Slowly, extend your comfort zone day by day with every yoga session.
For a more enhanced and safer yoga experience, it is advisable to learn yoga poses from a trained teacher. For beginners and intermediate practitioners, a Sri Sri Yoga program can provide the perfect experience.
Would you like to know what kind of yogi you are?
(With inputs from Sejal Shah and Meena Waghray, Yoga Faculties at The Art of Living)
FAQ's on Beginner's Yoga
"Seated forward bend Warrior pose Cat pose Shishuasana Ardha Chakrasana Hastapadasana Utkatasana Yoga Nidra Baddha Konasana Konasana"
"Seated forward bend Warrior pose Cat pose Shishuasana Ardha Chakrasana Hastapadasana Utkatasana Yoga Nidra Baddha Konasana Konasana"
"4 examples of important yoga poses for beginners Ardha Chakrasana Marjiarasana Shishuasana Utkatasana"
"The following yoga poses can help reduce stress and energize you every day: Ardha Chandrasana Adho Mukha Svanasana Hastapadasana Shavasana Pranayama for relaxation: Kapalbhati pranayama Nadi Shodhan pranayama Sheetali pranayama Sheekari pranayama Bhramari pranayama"
"Seated forward bend Warrior pose Cat pose Shishuasana Ardha Chakrasana Hastapadasana Utkatasana Yoga Nidra Baddha Konasana Konasana"
If you are practicing yoga for the first time at home, practice yoga sequence under the proper guidance of a yoga expert.
Right after the yoga practice, meditation is good. Then, it is the appropriate time for eating fruits, nuts, coconut water, etc. Half an hour to one hour after yoga is the time to replenish nutrients, proteins, vitamins, and carbs in the body.
"These are most important yoga poses for everyday: Ardha Chandrasana Adho Mukha Svanasana Hastapadasana Shavasana Pranayama for relaxation: Kapalbhati pranayama Nadi Shodhan pranayama Sheetali pranayama Sheekari pranayama Bhramari pranayama"
"Mainly 6 types of original yoga are: Hath yoga Karma yoga Gyan yoga Bhakti yoga Raj yoga Mantra yoga"
Essentially 84 asanas exist in yoga.
