Yoga For Beginners

As we all know immunity and good health became the need of this hour in the COVID-19 pandemic, We can now understand the meaning of healthy living and the need for wellbeing. For achieving health, exercise is one of the basic guidelines. Daily exercise keeps the body healthy.

On the occasion of International Yoga Day, we can pledge to stay healthy by practicing Yoga asanas as it is the best exercise form for both body and mind.

In this blog, I am going to give a brief description of 8 easy Yoga asanas that anybody can do comfortably. So let's begin. 

Yoga For Beginners 

1.Vakrasana: Standing Half-Spinal Twist Pose         

                  

For this pose, 

• Stand straight with feet apart,
• While inhaling raise your arms at shoulder level and 
• While exhaling twist body from waist and hands and head to the right side, 
• Hold for some seconds and then repeat the same on the left side. 
• Continue this for at least 3-4 times.

Benefits- Exercises spine neck and hand

               Gently massages the abdominal organs

2. Talasana: Palm Tree Pose                                       

After Vakrasana 

• Stand still in an erect posture, 
• Slowly while inhaling raise both your hands upward, and 
• Rise on your toes.
• Maintain your balance for 3 seconds, and 
• Return to normal position while exhaling. 

Benefits- Stretches spine vertically 

                Exercises the entire body

                Massages the abdominal organs

3. Konasana: Angle Pose                                      

                                                     

• Stand erect and feet approximately 30 inches apart, 
• Then while inhaling start raising right hand over to your head and left hand simultaneously sliding downwards over your thigh. 
• Slide until you feel comfortable when feeling any stretching pain then stop there.
• Maintain this posture for at least 6 seconds and repeat the posture the same while raising the left hand and sliding right hand. 
• Comes to normal position while exhaling.

Benefits- Increases the flexibility of the spine

               Relieves back pain

               Massages abdominal organ

4. Vajrasana- Diamond Shape Pose                           

After Konasana,

• Kneel on your knees, legs slightly apart, and 
• Sit in between the cavity of your feet, keep thighs together. 
• Keep your back erect and relaxed.
• Stay in this position for 5 minutes.

Benefits- Corrects posture and increases the flexibility of the knees and ankle.

                Improves digestion

5. Balasana- Child Pose 

• Remain sitting in Vajrasana,                                            
• Inhale while raising your arms over your head, and 
• Slowly while exhaling bend forward and place your arms on the mat. 
• Maintain this posture for 20 seconds. 
• Continue this pose for 5 minutes.

Benefits- Helps in stretching of the spine

                Stretches hip, legs, and shoulder

                Provides relaxation

                Reduces stress

                Stimulates digestion 

                Relieves back and neck pain

6. Bhadrasana: Gentle Pose                                         

 

• Sit erect with legs extended forward, 
• Now fold both your legs and bring close to each other as soles of the foot touch each other. 
• Hold toes of your feet with your hands.
• Maintains this posture for 20 seconds and breathe normally

Benefits- Improves digestion

               Strengthen backbone and thighs

               Increases flexibility of legs

                

7. Shavasana: Corpse Pose

For this simply                                           

• Lie on the floor on your back and just relax.
• Keep your eyes close with no movement. 
• Stay in this posture for about 5 minutes and just keep concentrating on your body start feeling your body.

Benefits- Relaxes the body

                Act as a muscle relaxant

                Reduces stress

                

8. Shukhasana: Easy Pose                                         

The last pose of this routine.

• Just sit with crossed leg, 
• Heels under opposite thighs and ankles crossed. 
• Keep your body straight and rest your hands on knees.
• Close your eyes and concentrate on your normal breathing.

Benefits- Corrects posture 

                Increases flexibility of knees and ankles.