YOGA EXERCISES FOR BEGINNERS:

YOGA EXERCISES FOR BEGINNERS:

"YOGA IS NOT A WORKOUT, IT IS A WORK IN"

New to yoga? Are you struggling with how to begin yoga?

So congratulations! You are on the right page. The basic yoga poses  which I will be sharing here will help you build a strong foundation so that your base is clear. 

Anyways gyms and jogging parks are already shut, so why not utilize your precious Quarantine time in learning basic yoga asanas and build your immune system to fight back COVID -19 strongly.

"Everyone must make preventive health care a priority"

So, practice these simple poses to Stretch out your stiffness and get energized for a great day ahead.

 "THE BEST TIME FOR NEW BEGINNING IS NOW."

Hie there! I am Priyanka.V and today I am here with some Basic yoga poses which you should inculcate in your exercise regime and stay healthy and happy.

1) SUKH ASANA (EASY POSE):

SUKH ASANA (EASY POSE)

Sukhasana is a simple meditative posture for beginners. The Benefit of this posture is that people of all ages can practice this asana.

HOW TO DO:

a) Sit with Crossed leg keeping your spine, neck, and head erect and eyes lightly closed.

b) Rest your hands on the knees in Gyan mudra. Or you can also keep your hands in Namaskar mudra.

c) Close your eyes and focus on your Breathe. 

BENEFITS:

a) It relaxes our mind and body. It restores energy level and keeps the mind calm and focused. 

b) Eliminate stress and anxiety. Also relieves Headache and Migraine.

c) Improves blood circulation.

d) Stretches and elongates Spine.

e) Improves posture 

2) PRANAM ASANA (PRAYER POSE):

PRANAM ASANA (PRAYER POSE)

The word ‘Pranam’ has a Sanskrit root which means ‘to pay respect’ and asana means 'a posture'.

HOW TO DO:

a) Stand straight on the edge of your mat, keeping your feet together in order to balance your weight equally on the two feet. 

b) Now inhale while lifting both the arms up and exhale bringing your palm together in front of your chest folded in the namaskar asana (make sure to keep your hands close to the chest). Look straight in front. The body, the head, and neck to remain in a straight line.

BENEFITS:

This asana brings awareness, relaxes the Mind and Soul, and enhances body posture.

3) TADASANA (MOUNTAIN POSE):

TADASANA (MOUNTAIN POSE)

Tada means 'mountain' and asana means 'posture'.

Tadasana is a standing posture in modern yoga as exercise

HOW TO DO:

a) Stand straight on your mat. 

b) Slowly inhale and raise your hands up, stretch your shoulders, arms, and chest upwards as much as you can and try to balance your body on your heels. Feel the stretch.

BENEFITS:

a) strengthens the thighs, knees, ankles, abdomen, and gluteal muscles of the body.

b) Relieves sciatica.

c) Tones hips and abdomen muscles.

c) It is a great balancing posture that helps in increasing the flexibility of your spine, ankles, and thighs.

4) ADHO MUKHA SVANASANA (DOWNWARD FACING DOG):

ADHO MUKHA SVANASANA (DOWNWARD FACING DOG)

This asana is often practiced as part of a flowing sequence of poses, especially in Surya Namaskar  (Sun salutations).

This asana Builds strength, improves balance, and gives great flexibility to the spine.

It is great for improving blood circulation

which also helps in making your skin feel rejuvenated and relaxed.

HOW TO DO:

a) Starting on all fours.

b) Keep your hands hip-distance apart.

c) Tuck your toes in and slowly lift your hips up towards the sky. (Try to make a triangle shape with your body.)

d) Remember to keep your shoulder broad, elbows straight and neck long.

e)Now drop your head down completely. Keeping your toes pointing forward, press the heels down towards the mat. ( If your heels don't touch the mat that's totally fine. With the regular practice it will get improved.)

f) Relax and repeat thrice.

BENEFITS:

a) The major benefit of this posture is that it moves white blood cells in the body that help prevent all types of infections and viruses.

b) Helps the body to drain out the sinuses.

c) This sequence is great for your back.

d) Strengthens the chest, arms, and shoulders.

e) Revitalize the mind with better blood supply to the brain.

5) TRIKONASANA ( EXTENDED TRIANGLE POSE):

TRIKONASANA ( EXTENDED TRIANGLE POSE)

It is a standing posture. It is one of the most useful postures for the whole body. It's the posture that will work on the sides of your bust, ankles and legs abdomen, kidney, lungs, and pancreas.

It improves balance and increases concentration.

HOW TO DO:

a) Stand on your mat, keeping your feet parallel,  arms, and back straight.

b) Part your legs a little wider as shown in the image.

c) Turn your right foot out ninety degree. To balance in this posture align the centre of your right heel with the centre of your left foot.

d) Now slowly bend your body towards the right foot downward from the waist allowing the left hand to come up in the air and right hand towards the floor placing your palm next to your foot touching the ground. (You can also use yoga blocks and place it near your feet if your hand is not touching the floor.)

e)Hold this posture for a while, breathe slowly.

f) Relax and repeat thrice.

BENEFITS :

a) Stretches the back muscles and improves the flexibility of the Spine.

b)It relieves from backache, gastritis, acidity and indigestion issues.

c) Alleviates depression.

d) Strengthens the pelvic area and tones the reproductive system.

e)Strengthens things, calves, and buttocks.

f)This posture helps to remove tensions in the back.

6) UTKATASANA (CHAIR POSE):

UTKATASANA(CHAIR POSE)

This asana is practiced to build strength and stamina throughout the whole body.

It is often practiced as part of a flowing sequence of poses, especially in Ashtanga Surya Namaskar (Sun salutations B).

HOW TO DO:

a) Stand straight on your mat like in Tadasana posture. 

 

b) Now slowly inhale and raise your arms up perpendicular to the floor.

c) Exhale and bend your knees keeping thighs nearly parallel to the floor.

d) hold this posture for 30 seconds and release it.

BENEFITS:

a) Strengthens the thighs and ankles.

b) Help in toning the shoulders, butt, hips, and back muscles.

c) Is known to be therapeutic for flat feet.

d) Stretches the shoulders, opens up the chest, tones abdominal muscles.

7) BHUJANGASANA(COBRA POSE):

BHUJANGASANA(COBRA POSE)

The name is derived from the Sanskrit word 'Bhujanga' which means 'Snake' and 'Asana' which means 'posture'.

This is one of the rejuvenating exercises that resembles the posture of cobra and is great for reducing the stiffness of the lower back.

It helps to open up the chest and shoulders and improves your breathing pattern.

HOW TO DO:

a) Lie down on your abdomen keeping heels and toes together knees straight and chin on the ground.

b) Now slowly bring your hands next to your chest.

c) Inhale, lift your chest up off the floor by straightening your arms, lift the torso from the waist up off the floor arching the spine backward.

d) Tilt the head as far back as possible and hold the posture for the duration of atleast 60 seconds.

e) Exhale and reverse to the position as in point (a)

f) Repeat thrice.

BENEFITS:

a) Helps in strengthening and improving the flexibility of back muscles.

b) Helps in improving the posture of your back and shoulders.

c) Relieves depression and fatigue.

d) Excellent to promote fertility and reduce menstrual pains.

e) Improves your breathing pattern.

f)  It gives a good shape to your abdomen.

g) Strengthens your shoulders, chest, back, and buttocks.

8) BALASANA (CHILD POSE):

BALASANA (CHILD POSE)

One of the resting pose that we usually do as a counter asana for various asanas practice.

It enables you to reconnect with your inner child.

It is one of the best relaxing asana everyone loves to practice.

HOW TO DO:

a) Sit in the vajrasana pose ( i.e. on your heels).

b) Keep your spine neutral and spread your knees hip-width apart.

c) And then slowly raise your hand and move forward place the palms in front of you extending your arms as much as possible.

d) Rest in the pose for as long as needed.

BENEFITS:

a) The benefit of this posture is linked to the entire digestive system.

b) This asana is super calming for the mind.

c) It Elongates the lower back.

d) It gives you physical as well as mental relaxation.

e) Relieve anxiety, alleviate stress, and also helps fight insomnia.

f) Relaxes abdomen.

g) Enhances blood circulation.

h) Most importantly, relieves backache.

9) SETU BANDH ASANA (BRIDGE POSE):

SETU BANDH ASANA (BRIDGE POSE)

Derived from the Sanskrit word 'Setu' meaning 'bridge' and 'Bandh' meaning 'lock'.

It is a classic backbend that helps to open the chest and stretches thigh muscles.

This pose brings flexibility to the spine, neck, arms, hip, and shoulder joints.

HOW TO DO:

a) Lie down on your back.

b) Now put your feet on the ground near the butt.

c) Slowly raise your body, hip region high off the floor as much as you can. (This helps to resolve the tensions in the upper body.)

d) Hold it for 60 seconds and then slowly return back on the floor.

e) Rest for a while and then again Repeat the procedure. 

BENEFITS:

It gives a good stretch to muscles of gluteus, back, and hamstrings and also help alleviate back pain. Again a very powerful yoga asana for better sleep.

Regular practice of this asana keeps the brain and heart healthy.

10) UTTANASANA (STANDING FORWARD BEND):

UTTANASANA (STANDING FORWARD BEND)

This is known as the posture of intense stretching.

It is a powerful, rejuvenating posture that calms the mind and all the muscles.

All the abdominal muscles get vigorously contracted which helps to shed off extra fat accumulated near your belly area.

HOW TO DO:

a) Stand straight on your mat. 

b) Inhale and lift your hands upwards completely.

c) Now keeping your back straight,  exhale and start bending forward towards the feet.

d) Put your head down and hold your legs with your hands, let your head fall freely. ( In the beginning, the hands may not touch the ground but the position will be attained after some practice.)

e) Hold the position for 60 seconds and slowly release it.

BENEFITS:

a)This is a powerful abdominal exercise. It cures abdominal diseases, strengthens the chest, and improves the flexibility of the spine.

b) It also helps to relieve headaches and insomnia.

c) Strengthens the core muscles. 

d) Strengthens the thigh muscles, Stimulates the liver and kidneys.

e) Helps to Relieve menopause symptoms.

f) Relieves stress and anxiety.

11) VRIKSHASANA (TREE POSE):

VRIKSHASANA (TREE POSE)

Tree pose is a great balancing posture that strengthens ankles and improves your concentration level. When your mind is anxious, disturbed or your body is stressed and tired you need to practice tree pose. Trust me you will immediately feel calm, patience, and Relaxed.

This asana provides peace, purity, and stability.

Tree pose is all about keeping the things in balance...

HOW TO DO:

a) Stand straight on your mat i.e. stand with both feet touching from the heel to the big toe keeping the back straight.

b)Now slowly pick up your right leg and try out a low tree at first and if you can balance it properly, try to take the leg a little higher and once you are feeling stable, you can pick up your foot and rest it on your left thigh.

c) Now, bring your hands to the centre in Namaskar mudra.

d) If you are steady here, raise your arms, bring them up above your head, and stretch keeping your hands in Namaskar mudra.

e) Fix your gaze at one particular point so that you are stable in the position.

f) Hold it for 1 minute or till 5 to 10 breath count as per your comfort. and then gently relieve your arms and then your leg.

g) Relax and repeat.

BENEFITS:

a) Makes you feel calm, patience.

b) Relieves you from  stress and anxiety, improves your mood.

c) Improves your concentration level.

d) Develops a stable and peaceful mind.

e) Builds strength in the ankles, soles of the feet and calf muscles, tones the abdominal muscles.

f) Boosts energy in the body.

Note: Vrikshasana practice should be avoided by patients with arthritis and vertigo.

12) KUMBHAKASANA (HIGH PLANK POSE):

KUMBHAKASANA (HIGH PLANK POSE)

It is the foundational pose that improves the strength and stability of the core and helps to maintain good posture.

So challenge your core with this posture every week if possible every day and build sexy abs as desired.

HOW TO DO:

a) Get down on your forearms and move into a plank pose.

b) Make sure that your shoulders are directly over your hands and you are on your toes in the back.

C) Keep your back fairly straight.

d) Hold the posture for 30 to 60 seconds.

e) Slowly release and repeat thrice.

BENEFITS:

a) It helps in building up strong core muscles.

b) It is an excellent Abs killer workout.

c) Increases metabolism level.

d) It is one of the best belly fat burning exercises which helps in burning the fat accumulated around your abdomen area and giving you a tighter tummy.

e) Strengthens your spine, abdominal muscles, your shoulder, chest, neck, and your glutes.

13)  VIRABHADRASANA (WARRIOR 1):

VIRABHADRASANA (WARRIOR 1)

It is a standing posture that helps build focus, stability, and enhances concentration level.

HOW TO DO:

a)stand straight on your mat with your feet hip-distance apart and your arms at your sides.

b)Now step your right foot forward as shown in the image and bend your knees into a lunge (90 degrees), your toes are pointing to the top of the mat. 

c)The back leg is straight and strong and your foot turned out to a 45-degree angle.

d) Make sure that your front foot heel is in line with the back foot ankle. So that you can balance in the posture properly and for a longer duration.

e) Hold the posture for atleast 60 seconds and then repeat on the left side.

BENEFITS:

a) This posture strengthens your shoulders, arms, legs, ankles, calves, and back muscles.

b) opens up the chest, hips, and lungs. 

c) Improves blood circulation, Increases concentration level, and helps develop a peaceful and stable mind.

14) BADDHA KONASANA ( BUTTERFLY POSE):

BADDHA KONASANA ( BUTTERFLY POSE)

Baddha konasana is a seated pose in hatha yoga as exercise. It relieves stress and anxiety which are considered as two major enemies of a happy, healthy lifestyle.

HOW TO DO:

a)Start in a seated position and bring the souls of your feet together to touch.

b) Now gently clasp hands around feet, elongate and straighten your spine, tucking your chin in toward your chest.feel the stretch in your back.

c) Hold the position for 60 seconds. Relax and repeat thrice 

BENEFITS:

a) It Stimulates the heart and improves blood circulation, stretches inner thighs, and groin. 

b)Stimulates abdominal organs, prostate gland, ovaries, and kidney.

c)This pose can help relieve mild depression, anxiety, and fatigue. Thus calms your mind and release physical tension. 

d) Relieves menstrual discomfort and menopause symptoms.

15) CORPSE POSE (SAVASANA):

CORPSE POSE (SAVASANA)

It is the common final pose of a yoga practice. This posture is all about restoration. The body, mind, and soul can all recover during this state.

 It helps remove fatigue and gives rest to the mind. It gives you immense peace and relaxation.

HOW TO DO:

a)Lie on your back with your legs straight and arms relaxed at your side. Your palms facing the ceiling. 

b)Close your eyes and feel the relaxation. Relax each and every part of your body through this posture. 

BENEFITS:

This asana when practiced properly helps to calm the mind, reduces stress, headache, fatigue, and anxiety. And thus relaxes your body completely giving you better sleep.

Note: Before practicing these asanas do not forget to do the warm-up. You can do 4 to 5 rounds of Surya namaskar (Sun salutations) as your warm-up. 

Here is the link you can refer to and Practice Surya namaskara as a warm-up sequence.

(Link: https://yogaunlockurmindbodyandsoul.blogspot.com/2020/06/surya-namaskar-sun-salutations-and-its.html)

All these postures will aid you to strengthen and improve your flexibility.

Thank you 🙏

P.S. This lockdown going to the gym is anyway out of sight. So why not try these simple yoga asanas at home and get the gym like look both body and skin.

"THE TIME FOR ACTION IS NOW. IT'S NEVER TOO LATE TO DO SOMETHING"

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