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Yoga Asanas for beginners

by Sarah Ayoub
Yoga for beginners

The excellence of yoga asanas is that you don’t have to be a yogi or yogini to reap the values. If you are young or old, overweight, or fit, yoga has the power to calm the mind and strengthen the body. You shouldn’t be intimidated by the language of yoga for beginners, fancy yoga studios, and complicated yoga postures. 

Focus to move slowly through each pose, remembering to breathe as you progress. Pause after any yoga postures that you find challenging, especially if you are short of breath, and start again when your breathing returns to normal. The reason behind this is to hold each pose for a few, slow breaths before moving on to the next one.

We have listed a few basic Yoga asanas that can help you get started: 

Tadasana (Mountain Pose)

This yoga pose teaches one to stand with steadiness like a mountain. The word ‘Tada’ translates to a mountain, that’s where the name comes from. It involves the major groups of muscles and improves focus and concentration. This is the perfect pose for yoga for beginners. 

Stand with your heels slightly apart and hang your arms beside the torso. Lightly lift and spread your toes and the balls of your feet then lay them softly down on the floor. Balance your body weight on your feet. Lift your ankles and firm your thigh muscles while rotating them inwards. As you inhale, elongate your torso, and when you exhale release your shoulder blades far away from your head. Broaden your collarbone and elongate your neck. Your ears, hips, shoulder, and ankles should all be in one line. You can check your alignment by standing against the wall first. 

Vrikshasana (Tree Pose)

These yoga asanas give you a sense of grounding. It develops your balance and strengthens your legs and back. It replicates the steady stance of a tree. Place your right foot high up on your left thigh and keep your sole flat and placed firmly. Ensure your left leg is straight and find your balance. While inhaling, raise your arms and place them over your head and bring your palms together. Make sure that your spine is straight and take a few deep breaths. Exhale slowly and bring your hands down as you release your right leg. Go back in the standing position repeat the same with the other leg.

Adho Mukho Svanasana (Downward-Facing Dog Pose)

Yoga postures like these stretch hamstrings, chest and lengthen the spine, providing additional blood flow to the head. It is will leave you feeling energized. Sit on your heels, stretch your arms forward, and then lower your head. Form a table, like pushing your hands, extending your legs, and slowly raising your hips. Press your heels down, let your head hand freely, and squeeze your waist.

Kursiasana/utkatasana  (Chair Pose)

An intensely powerful yoga for beginners pose, this one strengthens the muscles of the legs and arms. It builds your willpower and has an energizing effect on the body and mind. Stand straight with your feet slightly apart. Stretch your arms but don’t bend your elbow. Inhale and bend your knees, pushing your pelvis down like you are sitting on a chair. Keep your hands parallel to the ground and keep your back straight. Take deep breaths. Bend gradually but make sure your knees don’t go beyond your toes.

Naukasana (Boat Pose)

It tightens the abdominal muscles and strengthens the shoulders and upper back. It leaves the practitioner with a sense of stability. Lie back with your feet together and hands by your sides. Take a deep breath and gently lift your chest and feet off the ground as you exhale. Stretch your hands in the direction of your feet. Your eyes, fingers, and toes should be in one line. Hold till you feel some tension in the navel area as your abdominal muscles slowly begin to contract. As you exhale, come back to the ground and relax.

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