Yoga was developed in ancient India. It is a mental, physical and spiritual discipline. It has gained popularity worldwide as a form of exercise, relaxation, and meditation. Beginners can benefit from yoga because it improves flexibility, balance, strength and reduces stress. You can start your morning with these 12 basic yoga poses.
Child's Pose (Balasana)
Balasana is the perfect pose to help you relax and relieve stress.
Starting on your hands, knees and heels and lowering the hips is all it takes.
Stretch your arms out and let the tension go.
This pose will help you to relax those tense shoulders and necks.
Balasana is the Child's Pose.
Warrior II (Virabhadrasana II)
Warrior II is the pose which transforms you from a timid warrior to a brave warrior! You need to extend your arms and open your hips.
While holding this pose, you'll notice the flexibility of your hips and legs.
You'll feel more confident and empowered both on and off your mat.
Show the world your warrior pose!
Downward-Facing Dog (Adho Mukha Svanasana)
The ultimate yoga stretch for strengthening and stretching is Downward Facing Dog. Get down on all 4s then raise your hips upwards and backwards. Straighten arms and leg to create an upside down V shape. This will make you feel as if you are the queen or king of the mat. This pose helps you to stretch your hamstrings, calves and arm and shoulder muscles. Then hit the floor and prepare to feel the heat!
Half Lord of the Fishes Pose (Ardha Matsyendrasana)
Try the Half Lord Pose of the Fishes! Begin with both legs extended and bend one knee up towards your chest.
Don't hold back. Place your opposite arm on the floor and twist your torso toward your bent knee.
Get ready to become more flexible in your spine and hips with this pose.
The Half Lord of Fishes pose will help you stretch and move. You'll feel like you are a yoga master in no time.
Staff Pose (Dandasana)
Don't underestimate the power of this simple pose. While sitting with your hands on the ground and legs stretched out in front of your body, it may appear to be a relaxing position, it is actually a very effective way to improve posture and strengthen back muscles.
It's a little secret weapon to help you sit up straight and appear confident.
It's also perfect for those who are new to yoga and want to improve their skills.
So, next time you strike a pose, don't forget to add a staff pose to your repertoire. Your body will thank for it.
Happy Baby Pose (Ananda Balasana)
Want to stretch out, relax and find a happy place in one go? Get yourself into Ananda Balasana, aka Happy Baby Pose.
As you lie on your back, grab your legs and pull them towards your chest.
Breathe deeply to release tension and feel the stretch in your lower back and hips.
This pose helps to relieve stress and promote relaxation. You will feel blissed-out all day.
Give yourself the gift of an adorable baby by posing in this powerful yet simple way.
Garland Pose (Malasana)
Garland Pose - or Malasana as we call this pose - will give you a good burn. This squatting technique may look easy, but it's a powerful one for improving flexibility in your ankles and knees.
In this pose, you will find your balance while pushing yourself to the limits.
It's important to find the sweet spot in the stretch by keeping your heels grounded, and your chest raised while you sink into the pose.
Garland Pose is a great way to stretch and burn at the right spots. You'll thank your body, and so will your yoga teacher!
Chair Pose (Utkatasana)
Utkatasana or the Chair Pose will give you a good burn. You'll feel like you are sitting in an invisible chair while toning your legs and improving balance.
This pose isn't for the weak-hearted, but rather for those that want to push their limits.
Do not quit. Your legs might scream at you for mercy. As long as you can, hold the pose and feel your strength growing.
With regular practice, your legs will soon be as strong as steel. Try it now and find out what all the hype is about.
Extended Triangle Pose (Utthita Trikonasana)
Extended Triangle pose, also known as Utthitatrikonasana, is the ultimate challenge in stretching and balance.
Don't be too comfortable.
Like a boss, step one foot backwards and then turn it 90 degrees.
Raise your other arm up and towards the sky while reaching your fronthand down to your ankle, or floor if flexible.
You'll feel the burn on your hamstrings and improve your balance.
Easy Pose (Sukhasana)
Sukhasana (or the "Easy Pose") is anything but simple. It requires focus, discipline, and a willingness push yourself to your limits.
What about the benefits? But are they worth the effort? Improved posture, more flexibility in those creaky hips and knees, and a sense of inner peace that will leave you feeling like a million bucks.
As you sit, cross both legs and begin to transform your body.
You might even be able touch your toes at the end. You can always dream, right?!
Pigeon Pose (Eka Pada Rajakapotasana)
Want to be able to stretch and become flexy? Pigeon poses are the way to do it!
As you are in Downward-Facing Dog position, extend your other leg and bring your knee forward. Let it rest on the floor behind your hands.
You will be amazed at how much more flexible you will become!
Now, go ahead and strike that pose. Your body will thank you later.
Butterfly Pose (Baddha Konasana)
Butterfly Pose helps to open up the hips, and stretches out your groins.
This yoga posture is all about not only becoming physically flexible but also mentally and emotionally agile.
You'll experience inner peace and calm when your feet are touching the ground and your knees are gently pushed down.
Take a deep inhale and exhale out all your tension and stress, leaving nothing but pure relaxation.
Butterfly Pose will make you feel like a fly and as light as one.
Start your day by doing simple yoga postures. It will help you to feel better physically and mentally. Yoga can help improve flexibility and strength as well as balance. It also helps reduce anxiety. Listen to your body, and adjust your practice to suit your comfort and safety.
Common Questions
Can yoga help you reduce stress?
Yes, many studies have shown that practicing yoga can help reduce stress and anxiety levels.
Is flexibility required to practice Yoga?
Yoga is a practice which can be modified for people of any level of flexibility.
Can yoga help improve my posture
Yes, yoga poses that strengthen the muscles at the back and shoulders can improve posture.
Can I do yoga if I suffer from a medical condition or disability?
Talking to your doctor before starting any new exercise program is important, especially if you have a medical condition.
Can you practice yoga at any time?
Yes, yoga can be practiced at any time, although many people find it helpful to practice in the morning to start their day off on the right foot.
FAQ
How will my clothes fit after I practice Yoga?
Most likely, yes. They are elastic and will stretch as you wear them. You should find them comfortable enough to wear during exercise without feeling restrictive.
Yoga pants may not fit well if your weight has dropped recently. In this case, you might want to consider wearing leggings or shorts instead.
Which yoga is best for beginners?
Beginners can get lost in the variety of styles and poses that yoga offers.
Hatha Yoga, which focuses on stretching out and physical fitness, is the most common type of yoga. It can help you relax and improve your concentration.
Kundalini Yoga also has a popular style. It involves breathing techniques and meditation. It can provide many health benefits such as improved flexibility, balance, strength, and mobility.
Yin Yoga can be another option for beginners who wish to calm their minds and relax. Yin Yoga focuses more on holding postures and poses for extended periods.
Can I take classes with others?
This will depend on the class. Some teachers only offer private lessons. Others offer group classes where you can meet other students in the class.
Some studios offer "classes within classes", which allow you to be paired up with someone who has similar interests and goals.
Are yoga mats expensive?
A high-quality yoga mat costs between $20-$100 depending on its size and material type.
Does yoga make me look like a hunk?
No! After practicing yoga, you will not appear like a Hollywood star. Instead, yoga will make you appear stronger, fitter, more flexible, and toned.
Statistics
- Lock in 25% off your Founding Member rate. (corepoweryoga.com)
- A 2020 review of 27 studies (1,805 total participants) of yoga interventions in children or adolescents found reductions in anxiety or depression in 70 percent of the studies, with more promising results for anxiety. (nccih.nih.gov)
- The people in the yoga group were 37 percent more likely to have quit smoking by the end of the 8-week program. (nccih.nih.gov)
- Start your Fall off right with 20% off All Access Membership when you sign up by 9/25! (corepoweryoga.com)
- The American Psychological Association recently shared that 84% of American adults feel the impact of prolonged stress (5). (healthline.com)
External Links
How To
Can I do yoga during pregnancy?
Being pregnant can impact your ability to perform certain poses safely. Before starting any new workout routine, you should consult your doctor.
There are still many poses that you can do during pregnancy. Here are some tips.
-
Pregnant women shouldn't lift weights above shoulder level. Instead, try dumbbells and resistance bands made of lightweight materials.
-
Avoid deep twists. This could put pressure on the belly.
-
Avoid backbends until after you give birth. These can strain your lower back.
-
Don't sit cross-legged or lie down on your stomach until you deliver your baby.
-
You should not attempt to invert poses such as handstands or headstands without your doctor's approval.
-
Keep your practice time to no more than 30 minutes per day
When you're ready, you can continue doing yoga throughout your pregnancy. Your doctor will help you determine when you're ready to begin practicing yoga.