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Yoga is about feeling your breath to give relaxation to our body and peace to our mind. Yoga is about stretching our body to relax our bones and muscles. Unlike bodybuilding or weight lifting, yoga can be performed by people of all age groups. It helps to improve blood circulation and reduce joint or muscle pain.

Yoga for beginners consists of some simple breathing techniques which are powerful enough to cleanse and rejuvenate our organs. It tries to balance the 5 basic elements of the universe with which every human being is made of ie. Earth, Water, Fire, Air and Ether(meaning sky). Anyone who has these 5 elements in balance is free from any diseases.

Constantly leading an unhealthy lifestyle and being prone to metabolic diseases like diabetes and cancer, people today are becoming more conscious about their health leading to an increase in the number of people hitting the gym or yoga classes. However, people are unable to continue the same because of laziness, bad time management skills and difficulty in the level of exercise.

So, here are a few simple yogas for a beginner :

1. Hero Pose (Vajrasana)

Hero Pose (Vajrasana)

Photo Credit: ayurveddoctor.com

One of the basic and easiest yoga of all time. You may experience pain in the knee and ankle area during the initial period, but you should be comfortable after a few days of practice.

Vajrasana helps in digestion of food and getting rid of constipation, it helps for better circulation of blood in our body and calms our mind. This is done after having food for better digestion.

 2. Tree Pose (Vrikshasana)

Tree Pose (Vrikshasana)

Photo Credit: remediespoint.com

Vrikshasana helps in improving the balance and stability of our legs. It helps in strengthening our spinal cord, thighs, ankle and the ligaments of our leg.

 3. Triangle Pose (Trikonasana)

Triangle Pose (Trikonasana)

Photo Credit: wikipedia.org

This is a very good yoga position to reduce blood pressure levels. It helps in reduction of anxiety and stress by stimulating and improving blood circulation throughout the body. It helps improve flexibility in the groin and hips.

 4. Chair Pose (Ukatasana)

Chair Pose (Ukatasana)

Photo credit: ekhartyoga.com

This yoga position stimulates the heart, diaphragm and the abdominal organs. It helps to strengthen the lower back, thigh, ankle, leg and knee muscles. Utkatasana engages our core muscles and reduces flat feet.

 5. Downward Facing Dog (Adho Mukha


Downward Facing Dog (Adho Mukha Svanasana)

Photo credits: myupchar.com

This yoga position helps calm the mind by releasing stress and depression. It rejuvenates us and makes us feel energized. This yoga stretches the chest and lengthens the spine thereby providing blood flow to the head.

 6. Cobra Pose (Bhujangasana)

Cobra Pose (Bhujangasana)

Photo Credit: yoganspirituality

This yoga position is known to have a lot of benefits. It strengthens the arms and shoulders and decreases stiffness in the back. It stimulates the kidneys, tones the buttocks and improves blood circulation through the pelvic region including the spine. It helps improve heart and lung function as the chest opens up.

 7. Child’s Resting Pose (Balasana)

Child's Resting Pose (Balasana)

Photo credit: lovemyyoga.com

This yoga position reduces the heart rate and improves cardiovascular problems and reduces neck and back pain. This yoga is recommended if you have dizziness or fatigue.

8. Boat Pose (Naukasana)

Boat Pose (Naukasana)

Photo credit: eyogaguru.com

This yoga is very helpful for diabetic patients, as it improves the functioning of the pancreas, liver and lungs, thereby helping pancreas with the creation of more insulin to control diabetes. It strengthens abdominal muscles and reduces belly fat, thereby improving the condition of insulin resistance and controlling diabetes.

This is not an easy yoga and needs practice

9. Bow Pose (Dhanurasana)

Bow Pose (Dhanurasana)

Photo credit: theayurveda.org

This yoga relieves women of their menstrual discomfort and problem of constipation. This yoga is also good for people with renal problems. It stimulates the reproductive organs thereby improving sex life and strengthens abdominal muscles.

This is a slightly advanced form of yoga and requires a few days of practice to get to a comfortable level.


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