8 Best Yoga Poses for Beginners

In this Article we discussed 8 Best Yoga Poses for Beginners  In today’s world, we have to face competition every day and to achieve our desired goals and targets, we go through lots of Stress, Anxiety etc. To overcome any health as well as mental related issues everyone should follow some basic Yogic exercise in our day-to-day life. Let us discuss these powerful Yoga Asanas from Patanjali Yoga Sutras. What is Patanjali Yoga Sutra?

8 Best Yoga Poses for Beginners

As discussed in this competitive world one goes under tremendous work pressure to fulfil the desired goal and targets whether it is commercial field, medical field, Engineering field or corporate field. Due to this, we are facing mental stress and the result will affect our overall lifestyle. To Balance our Family life, social life, Job or Business life, we should follow some basic health-related rules. Therefore in our ancient age, our sage discovered Yoga Asana and Pranayama. What is Yoga? Is Yoga Beneficial or not?  From that, we are discussing here the 8 Best Yoga Poses for Beginners. There are 5 main methods of Yoga Asanas.

1. Standing Yoga Asanas
2. Sitting Yoga Asanas
3. Lying on Back Yoga Asanas
4. Lying on Stomuch Yoga Asanas
5. On the Knees Yoga Asanas.

1. Mountain Pose (Tadasana)

The word Tadasana is derived from “Tad” + “Asana”, “Tad” means Mountain and “Aasana” means Pose.

 

Method:

Step 1.: Stand normally with close feet.

Step 2.: Press your feet on the ground and stretch your body upward.

Step 3.: Stretch your thigh and knees, and press your stomach inside.

Step 4.: Project your chest outward.

Step 5.: Put your spine and neck straight.

Step 6.: Put your whole-body weight only on your feet.

Step 7: Stretch your both hands upward with a close grip on your palm.

Breathing:

Inhale while going upward and exhale while coming back.

Time:

Repeat 5-6 times and stay at least 1 to 2 minutes in the final pose.

Benefits:

• Very useful for lengthening your height.
• Your body becomes steady like a mountain (beneficial in older age)
• Muscles become powerful.
• Your eyesight becomes powerful, and as a result, you can focus on your desired goal.
• Should do those who are suffering from slip disks.
• Beneficial for women in the beginning stage of pregnancy for a healthy child.
• Useful for shankhaprakshalan kriya.

Caution:

Keep balance while you are standing on your feet.

2. Forward Bend (Padhastasana)

Padhastasana word derived from “Pad” + “Hast” + “Asana” “Pad” means Leg, “Hast” means Hand, and “Asana” means pose. The final pose is that you touch your both legs with both hands while forward bending.

Method.:

Step 1.: Stand in mountain pose.

Step 2.: Keep 1 feet distance between your both legs.

Step 3.: Bend your body forward while breathing out.

Step 4.: Put your palm below your feet.

Step 5.: Try to touch your forehead to your knees.

Step 6.: Do not bend your knees.

Breathing:

Exhale while forward bending stay 5 to 10 seconds then inhale while coming back.

Time:

Repeat 5-6 times and stay 5 to 10 seconds or as per your capacity.

Benefits:

• Very useful for obesity.
• Useful who are suffering from gastric trouble.
• Remove excessive fat from the belly area.
• Stop hair falling
• Eyesight becomes powerful.
• Your face becomes glowing and bright.
• You look 5 to 10 years younger.
• Your metabolism becomes regularized thus you boost your immune system.
• Sharpen your memory power very useful for students.

3. Thunderbolt Pose ( Vajrasana)

The word Vajrasana is derived from “Vajra” + “Asana”; “Vajra” means Thunderbolt and “Asana” means pose. This is the only Asana can do and is useful after having a meal.

Method :

Step 1.: Fold your both knees backwards and sit comfortable position.

Step 2.: Your reproductive organ should be on both feet.

Step 3.: Keep your spine, back and neck straight.

Step 4.: Put your palm on both knees and keep your both hands straight.

Step 5.: You can do Gyanmudra. 

Breathing:

Normal rhythmic breathing.

Time:

You can do Vajrasana as per your capacity. Especially sit 10-15 minutes in Vajrasana after having a meal for better digestion.

Benefits :

• Those who are doing Vajrasana daily, become thunderbolts in old age also.
• Beneficial in Meditation.
• Beneficial in Hernia and Piles disease.
• Remove constipation.
• Very helpful in Gestic trouble
• Helpful in Gestic headache problem.
• Very helpful for ladies with menstrual imbalance issues.
• Helpful for low digestion.
• Glow over the face.

Caution :

Do not perform who are suffering from knee problems.

4.  Frog Pose ( Mandukasana)

The word Mandukasana is derived from “Manduk” + “Asana”; “Manduk” means Frog and “Asana means Pose. The final pose of this asana looks like a Frog.

Method :

Step 1.: Sit in Vajrasana Pose. (Thunderbolt pose)

Step 2.: Touch your both feet and fingers with each other.

Step 3.: Keep a slight distance between your both knees.

Step 4.: Now make a fist of your palm and keep it over your navel.

Step 5.: Press yourself downward so that your stomach becomes pressed with your fist.

Step 6.: Focus on Swadhisthan Chakra.

Breathing:

Exhale while going down and Inhale while coming back in the sitting position.

Time :

Stay 20-30 seconds in the final pose.

Benefits:

• Remove indigestion-related problems
• Stop the spin bend issue in old age.
• Very helpful for ladies in their reproductive systems.
• Remove unnecessary fat from thighs, hips and stomach.
• Glow your face skin.

Caution:

Do not perform Pregnant ladies.

5. Wind reliving pose ( Pawanmuktasana)

Pawanmuktasana word derived from “Pawan” + “Mukta” + “Asana”; “Pawan” means Gas, “Mukta” means release and “Asana” means Pose. This pose releases excess trapped gas from the stomach.

 

Method :

Step 1.: lay down on your back straight.

Step 2.: Now exhale and hold your breath outside then bend your right leg towards yourself.

Step 3.: Hold your right leg with both hands.

Step 4.: lift your head in such a way that your right knee touches your nose.

Step 5.: Press your stomach with a bent knee.

Step 6.: Remember your second leg should be parallel to the ground.

Step 7.: Inhale and back to normal position.

Step 8.: Repeat the same steps with the Left leg.

Step 9.: Repeat the same steps with Both legs also.

Breathing :

Exhale when you touch your nose to your knee Inhale while coming back to normal.

Time :

Repeat 5 to 10 times and hold 20 seconds in final posture.

Benefits :

 

• Remove excess trapped gases from your body.
• Remove old arthritis and back pain slowly while practising regularly.
• Remove constipation, food depicts, disinclination towards food.
• Remove laziness.
• Relief in appendicitis.
• Blood becomes purified by removing impurities from the blood.
• Relief in headaches, mental weakness etc.
• Remove excess fat and obesity.
• Strengthen your back and neck.

Caution:

Do not perform who are suffering from severe back pain, sciatica and high blood pressure.

6. Shoulder Stand ( Sarvangasana)

Sarvangasana word derived from “Sarva” + “Ang” + “Asana”; “Sarva” means total, “Ang” means body and “Asana” means Pose. This Asana is called the King of all Asanas.

Method:

Step 1.: lay down on your back straight.

Step 2.: Keep both hands nearer to your hips.

Step 3.: Lift your both legs towards to sky in such a way that your body will look opposite.

Step 4.: Now hold your hips with your palm.

Step 5.: Your elbows will remain on the ground as a stand.

Step 6.: Touch your chest with your chin.

Breathing :

Inhale while going upward, take normal breathing in the final pose and exhale while coming back in the laying position.

Focus on Vishudhha Chakra.

Time :

2 to 5 minutes in the final position.

Benefits :

• There is no exaggeration when we called Sarvagasana for renavigation.
• Effective in Thyroid glands, Spinal cord, Heart and leg-related problems.
• Your blood becomes purified so that your whole fitness will increase.
• Those who are suffering from mental diseases should do this asana at least 4 minutes a day regular 6 months
• Ladies should also do for overall physical health.
• Do 4 to 6 times when your naval imbalance from its position.
• This pose gives you youngerness.
• Relief in falling hair problems.
• The face becomes beautiful and eyesight becomes strong.
• Very beneficial for students.
• Increase Sexual power.
• Help in low blood pressure.
• Help in digestion-related problems.

Caution :

Those who are suffering from high blood pressure are advised to do this asana under the guidance of a yoga teacher.

Do not perform who are suffering from cervical spondylosis, slip disk and lever-related problems.

7. Cobra Pose (Bhujagasana)

Bhujangasana word derived form “Bhujang” + “Asana” ; “Bhujang” means cobra and “Asana” means pose. The final pose of this asana looks like a Cobra.

Method:

Step 1.: lying on a clean and even surface on the stomach.

Step 2.: Keep both hands beside your hips.

Step 3.: Keep your legs joined and straight.

Step 4.: Press the ground with your palm slowly

Step 5.: Slowly and gently lift your torso upward up to naval level.

Step 6.: Bend your neck backside and see the sky or ceiling with open eyes.

Step 7.: Open your chest and press your stomach.

Breathing :

Inhale while lifting your torso upward and exhale while coming back to normal position. Keep normal breathing in the final posture.

Time :

Repeat 5 – 6 times and hold 20 seconds in final posture.

Benefits :

• This asana gives maximum stretch over your back and stomach area.
• Your body becomes flexible.
• Reduce excess fat from the Stomach area.
• Strong your back and neck.
• Strong your shoulder and leg muscles
• Your eyesight becomes powerful.
• Very useful for ladies in their decease.
• Your metabolism will be regularised.
• Your immune system becomes powerful.
• Relief in constipation and indigestion problems.
• Helpful Service class people who are sitting a long time against the computer.
• Relief in shoulder problem.
• Relief in cervical problems.

Caution :

Do not perform pregnant ladies and patients suffering from hernia, peptic ulcer and high blood pressure.

8. Bow Pose (Dhanurasana)

Dhansurasana word derived from “Dhanur” + “Asana”; “Dhanur” means Bow and “Asana” means pose. The final pose of this asana looks like a Bow.

Methods :

Step 1.: lying on a clean and even surface on the stomach.

Step 2.: Keep both hands beside your hips.

Step 3.: Keep your legs joined and straight.

Step 4.: Press the ground with your palm slowly

Step 5.: Slowly and gently lift your torso upward up to naval level.

Step 6.: Bend your neck backside and see the sky or ceiling with open eyes.

Step 7.: Open your chest and press your stomach.

Breathing :

Inhale while you leave your torso and exhale while coming back.

Time :

Do 5 -6 times and hold 15 seconds to 1 minute in the final posture.

Focus on Muladhar chakra (Root Chakra) or Vishudha chakra (Throat Chakra)

Benefits:

• Remove old and chronic indigestion problems.
• Remove excess fat from your body.
• Your arms, shoulders, neck and back become strong and flexible.
• Eyesight becomes strong.
• Your legs and hips become strong.
• Very useful for students as it improves your blood circulation and calms your mind.
• Beneficial in constipation.
• Very beneficial ladies for to regularize their reproductive system.
• Very helpful service class people who are sitting most of time in from of computer.
• Very helpful for cervical problems.

Caution :

Do not perform this asana who are suffering from intestine, kidney, ulcer, or hernia problems.

Do not perform high blood pressure patients.

Do not perform pregnant ladies.