Site icon healthfangroup.com

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

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:

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:

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 :

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:

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 :

 

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 :

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 :

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:

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.

 

Exit mobile version