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11 Yoga poses for beginners – Steps and Benefits
Yoga is the best exercise for your physical and mental
health. Which makes us healthy externally as well as internally? If you are
going to start for the first time, then you should try below basic yoga poses.
Even after practicing below yoga poses for few a days early in the
morning and evening you will find yourself more energetic and fresh. There are
some yoga poses for beginners who are non flexible or going to start for the
first time. Let’s start now
Yoga
poses for beginners
Shavasana – Corpse pose
Shavasana (corpse
pose) is one of the best yoga poses for beginners which is very easy and
simple. It should be done before and at the end of practicing yoga asanas.
1.
Always start yoga poses with shavasana.
2.
Lie flat on your back, like our sleeping
pose. Legs should be separated.
3.
Concentrate on your breathing and relax for a
few minutes.
Mountain pose – Tadasana
Steps
1.
Stand straight with feet together. Keep a small distance
between two feet and relax.
2.
While taking a deep breath, stand on your toes and raise
your hand overhead. You can join your fingers of the hand.
3.
Hold this position as much as you can (15-20 second) and
stretch your body upward as far as possible.
4.
Then while exhaling bring down your hands and heels as in
starting position.
Benefits – Increase height, improve posture,
protect from spine problems
Downward
dogs – Adho mukhasana
Steps
1.
Stand straight by keeping some distance between your feet.
2.
Now slowly bend downward in such a way to make “V” shape.
3.
Keep distance between two hands and legs as shown in the above
image.
4.
While breathing out lift your toes and try to push yourself
back. Do not bend legs or hands. It will give a good stretch in your
back, hands and legs.
5.
Take a deep breath and hold this position for some time
6.
Now, while exhaling slowly come in your starting position.
Benefits – Tone muscles, cure sinus problem,
stretches entire body, improve blood circulation.
Warrior pose – Virabhadrasana
Steps
1.
Stand straight with your legs by keeping distance 3-4 feet
between each other.
2.
Inhale and raise the both hands parallel to ground and turn your
head to the right.
3.
While exhaling slowly turn your right foot at 90 degrees to the
right.
4.
Slowly bend your right knee as shown in the above image. And
hold this position for some time.
5.
Repeat this for cycle for 4-5 times.
Benefits – Gives strength to the legs, arms,
lower back and tones your lower body.
Tree pose – Vrikasana
Steps
1.
Stand straight with arms at sides
2.
Place your sole of right foot on the thigh above the knee of the
left leg as shown in the above image
3.
After balancing bring hands in front of you in prayer position
and raise upward.
4.
Hold this position for 30 seconds
Benefits – Improve balance, strengthens thigh, legs
,calves, ankles, and spine.
Bridge pose – Setubandhasana
Steps
1.
Lie flat on the ground and keep your arms at your sides.
2.
Lift your lower body as shown in the above image.
3.
Breathe deeply in this position for 20-30 second.
4.
Then relax by bringing down your lower body as in starting
position.
5.
Repeat this cycle for 4-5 times.
Benefits – Strengthens your chest, back and
spine, reduces stress.
Triangle pose – Trikonasana
Steps
1.
First to stand by keeping distance between two feet as shown in
the above image.
2.
Now turn your right leg at around 90 degrees as shown in fig.
3.
Now bend at right side while exhaling and your left hand facing
towards the ceiling and right hand touching your right toe as shown in fig.
4. Stay
for 1-2 minutes in this posture.
Benefits – Stretches entire body, improve blood
circulation, stimulate function of kidney
Seated
Twist – Ardha Matsyendrasana
Steps
1.
Bend your left leg and try to touch your feet to your right
buttock as shown in the above image.
2.
Bring your right leg outside of the left knee. Touch your feet
to the ground. Keep your spine erect.
3.
Exhale and turn your upper body to the right. Hold your right
feet with left hand and place your right hand behind you are on the ground as
shown in the above image.
4.
Hold this position for 20-30 seconds. You can increase time
after good practice.
Benefits – Stretches back muscles and spine,
improve blood circulation, cures constipation and indigestion .
Cobra pose – Bhujangasana
Bhujangasana is
one of the best yoga poses for beginners to burn belly fat and strengthen the
stomach.
Steps
1.
Lie down on your stomach and
2.
Take a deep breath and lift your upper body like head, neck,
shoulders, chest upwards as shown in the above image.
3.
Hold this position for some time. Now exhale and bring your
upper body to the ground.
4.
Repeat this cycle for 4-5 times.
Benefits – Cures acidity, indigestion and
constipation, reduce belly fat, improve blood circulation
Baddhakonasana – Butterfly pose
Steps
1.
Sit straight on the floor with erect spine and bend your knees
by bringing feet as close as possible.
2.
Try to touch the soles of your feet each other.
3.
Hold your feet with your hands.
4.
Start flapping like a butterfly by bringing thighs up and down
slowly for 1-2 minutes
5.
You can do it fast also.
Benefits – Improve function of abdominal organs, prostate glands, bladder and
kidneys.
Balasana – Child pose
Steps
1.
Place your hand on thighs and palms down. Maintain the position
of thighs as shown in the above image
2.
While exhaling slowly bring your chest between your knees and
swinging hands forward as shown in the above image.
3.
Breathe gently and hold the posture for 2 to 3 minutes.
4.
Then come to starting position. Repeat this cycle for 5-10
time.
Benefits – Releases stress, tension and fatigue,
cures back pain.
These yoga poses
for beginners should be done under an expert guidance and on an empty stomach.
This is people who want to join yoga this poses helps u stay healthy ,reduce a weight, releases stress, fitness
free many more so start yoga to fit u r self
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