Yoga is not about strenuous workouts or fancy studios. It’s more about finding balance, getting a fit mind and body, and of course learning some authentic Sanskrit names. Yoga doesn’t discriminate between skinny or overweight, old or young people; it is for everyone. If you are passionate enough, you can become a fit yogi or yogini.
Yoga not only helps you to make a fit body but also trains your mind to be patient, resilient, and stay focused.
There is no need to be overwhelmed by the difficult yoga poses or asanas and their long names, just by sitting on the floor with your legs crossed is a good starting point. As a beginner, you can achieve a lot more by practicing some simple asanas.
Take up your yoga mat and start following these easy yoga poses for beginners to become a fit yogi in the long run.
This is the best yoga pose to relieve stress and kick-start your day.
Sit on your yoga mat cross-legged with your hands on the knees and keep the palms up. Sit up as straight as you can. Close your eyes and inhale.
This simple yoga pose for beginners does a lot to your body than you can possibly imagine. When you sit down, it becomes easier for the heart to pump blood. It also helps in easy digestion of food and increases flexibility.
2. Viparita Karani or legs-up-the-wall
Viparita karani is a very good yoga pose to relax your tired legs. It must be done at the end of a workout.
Walk your legs straight up the wall while lying flat on the floor such that you are perpendicular to the wall. Stretch your toes at the back of your legs and take deep breaths.
Hold this position as long as you can and then bring back down your legs slowly to your chest and roll over to the other side.
3. Tadasana or Mountain pose
This is the easiest yoga pose for beginners and is essential for improving posture and easing anxiety.
All you need to do is stand with your feet apart and hands at your sides. Put pressure on the ground with your whole feet; from your little toe to your heels. Now close your eyes and take deep breaths and feel the sensation in your back and legs while rolling your shoulders up and back.
This helps you to analyze your posture and gives you a fair knowledge of which parts of the body you need to work on.
4. Balasana or Child’s pose
Balasana has healing properties. It calms you down as you go grounded and inward, listening to your breathing from inside out. It’s best to perform whenever you are stressed or overwhelmed after exercises or a busy day.
Bend your knees and bring your chest over the floor with your butt lowered to your heels. Stretch your arms to the front on either side with palms down and touch your forehead on the ground. Close your eyes and listen to your breathing come and go. You can hold this position as long as you like until you calm down.
5. Adho mukha svanasana or downward-facing dog pose
Adho mukha svanasana is another calming yoga pose for beginners that work on your nervous system and helps increase your flexibility by toning your arms, legs, and shoulders and helps to stretch your spine.
It is called the downward-facing-dog pose as your body takes the shape of an inverted V with your hands in front and legs at the back, both touching the floor or the mat. Now, lift your heels up with your hips towards the ceiling and then push back your heels down on the ground stretching your thighs. Keep your head down between your arms during the whole process.
Are you expecting a child? Well, you could not just go about your normal routine workout. Read our article on easy exercises for pregnant women.
6. Vrksasana or the tree pose
For this asana, start by standing in front of a big door or window or head outdoors. Stand straight and lift your arms above your head, join your palms in a prayer position and bend your right knee while lifting it up to touch the inner thigh of your left leg. Hold the position as long as you can and then change the legs and repeat the process.
This yoga pose works best when both your mind and body are in sync and it requires your unparalleled attention. The more you concentrate and stay focused the better you get at it.
7. Chakravakasana or cat-cow pose
The cat-cow pose is the most important yoga pose for beginners, especially those who have severe back pain.
Get on all fours on your yoga mat and evenly distribute your body weight with your fingers spread out. Now, arch your back, rounding it up while lowering your chin towards your chest, just like a cat. Then, lower your back down while you lift up your chin and face towards the ceiling.
Don’t forget to take deep breaths while performing and feel your spine extend and contract, relieving you from pain.
8. Virabhadrasana or warrior pose
The warrior pose is a very good warm-up standing yoga pose.
Stand straight with your legs apart taking a wider stance and your hips and shoulders opening at sides roughly parallel to the front of the mat. Now, stretch out your arms at both sides and bend the knee of your front leg and push yourself forward.
9. Uttihita Chaturanga Dandasana or the plank pose
The Plank yoga pose for beginners creates movement in almost every muscle of the body creating a strong core. It also helps in building abs.
Start by keeping your hands on the mat and your feet close to your arms with your hip facing towards the ceiling. Now, bend one knee at a time and stretch it towards the back forming the high plank position. Remember to take deep breaths while performing this exercise or else you will be left breathless and will be unable to perform more than a couple of sets.
10. Savasana or corpse pose
It is so-called because it is the ultimate pose for relaxation at the end of a yoga class. It allows you to lie flat on your mat for a moment just like a corpse would lie.
Close your eyes as you lie flat and feel all the muscles calm down slowly after the hard exercises. It gives you a moment of peace and a chance to sink into a meditative state.
Work-out is not just the only option to stay fit. Read our healthy eating tips to keep your body fit from head to toe.
Here goes my 10 easy yoga poses for beginners. Now, by all means, you can follow any yoga poses apart from the ones mentioned above and even include some complex ones too. But, keep in mind not to strain your body from the very first day as becoming a fit yogi takes time and hours of practice. So, don’t rush yourself and take it slow, one step at a time.
Let us know, your yoga routine, and what poses you started with as a beginner.
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Sudiptaa Sen - I am a writer of this and that, learning to make use of my creativity and passion. I have an interest in a lot of things including food, lifestyle, self-care, and is a travel enthusiast who loves to enjoy life from various perspectives and lives to tell the tale.