With all the existing yoga poses, I found myself confused on what postures can be implemented as yoga for beginners. I thought of finding a trainer but I was just trying to discover if I like it or not. “For sure I can just be self taught,” my mind didn’t fail to remind me of that. There is so much information on the internet, which could be a blessing or a curse. With all the yoga videos that I saw on YouTube and books that I read I got there eventually, even finally warmed up and had a trainer. But am yet to go to a yoga retreat, I should do that before the end of the year.
YOGA POSES FOR BEGINNERS
YOGA NIDRA
YOGA JOURNAL
If you would like to have a clear understanding on what yoga is and where it originated before getting into the yoga poses Read here.
YOGA POSES FOR BEGINNERS
To master yoga poses or benefit from its practise is definitely achievable, you don’t have to be a yogi master to get there. Start with the beginner poses while ensuring to take long, slow, deep breathes while keeping in mind that yoga unites the mind and body. Its crucial to be aware of your breathing to get the full benefits of this holistic practice.
1. CHILD’S POSE [BALASANA]
Child’s pose is great for stretching your neck, upper and lower back. Practise it at the beginning of your session or in the middle of more challenging postures. Start in an all four position, stretch your arms forward, sit on your heels with knees on hip width apart, law your head on the mat between your thighs. Stay in the same position for 30 seconds or 3 minutes while taking deep breathes.
2. DOWNWORD FACING DOG [ ADHO MUKHA SVANASANA]
It is often practised in modern yoga excercise as a part of flowing sequence. It builds strength on your shoulders and stretches the calf muscles and hamstrings of the leg. It also improves blood circulation. Start with an all four position or rather called tabletop pose. Have your hands on a shoulder distance apart.Lift your hips to make a an upside down V- shaped. Keep your knees bent while starting as you slowly stretch. Relax and keep your head in the middle of your upper arms. Take five or more deep breaths.
3. UPWARD FACING DOG [URDHVA MUKHA SVANASANA]
Upward facing dog yoga pose is great for stretching your upper body. It helps to reconstruct our daily postures when texting, driving oreven sitting. Start by lying on your stomach with your legs straight and top of your feey on the floor. Tuck your elbows into your sides with your hands next to your ribs and fingers pointing forward. Inhale deeply while pressing from your hands to lift your chest and top of your legs off the floor. Push your shoulder blades down your back while lifting your chest slowly. Stay for 15 to 30 seconds or five deep breathes.
4. WARRIOR 1 [ VIRABHADRASANA 1]
Warrior 1 yoga pose helps to improve balance, focus and posture while strenghtening the shoulders,back and legs. Start with the mountain pose, which is you basically standing straight, pull one leg backwards until you feel a stretch in your thighs and hips. Face straight ahead and sweep your arms up while taking deep breathes. As you exhale lower your hands down.
5. TREE POSE YOGA [VRKSASANA]
This is a balancing asana. A tree pose helps in building focus, create balance, strengthen your ligaments and toning the leg muscles. Stand with your feet together with your knees slightly bent, put your palms together like in a prayer position and lift your left foot off the ground while shifting weight to your right foot. Bend your left knee and place it on your right leg, above the knee point. Lift your arms up to the celing with your hands shoulder width apart. Take a deep dreathe and stay in the position for 30 seconds or more. Repeat the same with the different leg.
6. FORWARD FOLD YOGA POSE [ UTTANASANA]
This pose will actively and deeply stretch your hamstrings, back and core.Ithelps to reduce tension on your back and spine. As a beginner, do not be worried if you can’t touch the floor with your hands. It is a working progress. You can use the wall to help as long as your heels are two or three inches from the wall. If its too challenging try practising it while sitting down first. Begin while standing straight like in a mountain yoga pose posture. Bend your knees slightly .Inhale while raising your arms and while exhaling, squeeze your bellyin and bend forward.Place your fingertips on the ground close to your toes or hold the back of your ankle. Soften into the yoga pose while taking deep breathes.
7. BUTTERFLY POSE [ BADDHA KONASANA]
Butterfly yoga pose is beneficial for menustrial pains,stretches the inner things and spine. Its also known to relieve stiffness while improving hip mobility. Personally I find it effective in bringing calmness. Start in a seated position, gently bend your knees and pull the soles of your geet together. Open and relax your knees out to the sides towards the floor. Release your shoulders down and back. Place your fingers on your toes and stay for upto three minutes or more.
Variate your butterfly yoga pose by trying the butterfly forward bending. On your butterfly posture, stretch out your hands to the front and place your head on the mat inthe middle of your thighs.
8. COW PHASE POSE [GOMUKHOSANA]
Gomukhosana relieves backpain, enhances flexibility, opens up your chest and improves respiratory. Begin in a seated position with your spine erect and legs straight forward.Lift your left leg and bend your right leg passing it under the left one.Next bend your left leg and bring it to your right kneeplacing it beside your right hip. Lift your left hand over your head then bend your elbow and touch inbetween your shoulder blades with your palm. Take the right arm and bring it beding your back, raise it up slowly and place it between your shoulder blades. Bring your palms close to each other and try touching the fingertips. Take long deep brathes and exchange sides for both legs and hands. Ensure to keep your spine and neck straight.
9. TRIANGLE POSE [UTTHITA TRIKHOSANA]
10. CAT /COW POSE [ BALASANA]
