Yoga is something that has gained popularity in recent times. However, it is an age-old practice that is undertaken by a large number of people for maintaining not only their physical but also for bracing up their mental and spiritual health. yoga poses for Beginners
Yoga paired with meditation is taken up by people these days to calm their mind and to relax.
If you are a beginner, you might often find it difficult for yourself to find out what all poses can be practiced by you and how to eventually practice them.
One thing, which for sure is guaranteed is that once you start doing yoga, you will surely fall in love with your mat and become a daily practitioner.
Let us, without wasting much time, dive into the top 10 yoga poses for beginners:
Top 10 Best Yoga Poses for Beginners
1) Tadasana Pose
Also known as the mountain pose, it is first posed in the top 10 yoga poses for beginners to start with. It is because tadasana is the first pose of starting all the other yoga poses.
The word ‘Tada’ means mountain which is a symbol of strength. Hence, as per its name, this yoga pose is effective for improving the strength and balance of the body.
It involves major muscles of the body in this pose thereby increasing a person’s concentration and focus.
For practicing this pose, you need to stand with your heels apart slightly and your arms by your side.
In this asana, you need to balance your entire body on your feet. It is used as the warming-up pose for starting your yoga practices
2. Vrikshasana Pose
Vrikshasana or the tree pose resembles the stability and strength of a tree. This pose strengthens the back and legs of those practicing it and hence improves the balance of the body.
A tree is known for its steadiness, and so is this yoga pose for beginners.
For practicing this pose, you need to place your feet firmly on the ground. Keep one of your leg firms and try to maintain the balance of your body on the same.
While you are inhaling, raise your hands over your head keeping your spine straight.
Hold on in this position for few seconds and then exhale slowly bringing your hands and leg down.
Repeat the procedure with the other leg.
3. Adho Mukha Svanasana Pose
The third pose in the top 10 yoga poses for beginners is Adho Mukha Svanasana which is also known as the Downward Facing Dog.
It is one of the best stretching poses for beginners. To practice this pose, you need to pull yourself into an ‘inverted-V’ position. While doing so you should feel a stretch in your spine, leg, and calves. After practicing this pose you will end up feeling energized
4. Kursiasana Pose
The best pose of the top yoga poses for beginners to strengthen the muscles of your arms and legs is the famous chair pose or Kursiasana.
For this pose, you need to stand straight and stretch your arms without bending your elbow. While in this position, inhale and bend your knees. Push your pelvis down forming a position of a chair keeping your hands parallel to the ground.
While doing so, keep a note that your knees should not go beyond your toes.
This yoga pose will also leave you feeling energized and rejuvenated.
5. Trikonasana Pose
If you are looking for a yoga pose that leaves you feeling alive from within then the best pose for you is the trikonasana or the triangle pose.
This yoga pose for beginners gives an instant rush of energy and helps in promoting deep breathing.
To perform this pose, you need to stand with your feet spread wide apart. Keeping your feet firm to the ground, you need to stretch your right feet out at an angle of 90 degrees. Take a deep breath and while exhaling tries to touch the ground with your right hand and let your left hand go up.
Don’t forget to keep your waist straight while doing this pose. You need to keep a note of the fact that you bend your body sideways and not forward while doing trikonasana.
Repeat the same process with your left hand as well and you are good to go.
6. Bhujangasana Pose
Getting into the bhujangasana or the famous cobra pose is one of the most beneficial things for the human body. This yoga poses for beginners is popular for strengthening the lower back muscles, triceps and for opening up the chest.
In order to perform this pose, you need to lie on your favorite yoga mat on your stomach. Next, you need to place your hands downwards on the mat below your shoulder.
Now raise your head and lift your waist while you continue inhaling the fresh air.
While doing this pose, remember to exert equal pressure on both your hands and make sure that you don’t bend your elbows for good results. Exhale and slowly come back to the ground.
7. Naukasana Pose
If looking for a yoga pose for beginners to strengthen their abdominal muscles and the shoulders and the upper back area, your search surely comes to an end at the naukasana or the famous boat pose. This pose is popular for bringing stability in one’s body.
To start this pose, lie on your yoga mat on your shoulder with your hands resting on the ground by your side.
Now take a deep breath and while you exhale slowly lift your chest and feet off the ground.
Next, stretch your hands in the direction of your feet. Keep on holding in this position till the time you start feeling the tension in your abdominal area.
Come back to the position of rest while exhaling and relax your body back on the ground.
8. Child’s Pose
Also known as the balasana, it is a yoga pose for beginners wherein you relax your body like a child. This pose is suitable for situations where you want to let go and relax.
Usually, this pose is practiced between the challenging yoga poses to relax the body not only physically, but also mentally and emotionally.
It is performed with closed eyes and with a concentration on one’s breath.
To perform this pose, you need to sit on your heels with your knees bent. Now you need to bring your head down towards the ground with your arms by your side.
Breathe gently while performing this pose and enjoy the calmness it brings.
9. Paschimottanasana pose
This pose helps in improving the flexibility of one’s body and strengthens the spinal cord.
To perform this pose, you need to sit with your back straight and toes stretched outwards.
Next, you need to raise your hands above your head and stretch while breathing in.
Exhale and try to touch your toes with your hands by bending forward. Stop by placing your hands wherever they reach and do not force yourself to hold your toes. Breathe in to elongate your spine. Once you start feeling the tension in your spine and legs, come back to the original position and relax.
10. Sukhasana Pose
The most popular yoga poses for beginners starting meditation is the sukhasana pose.
This pose is helpful for those who not only want a physical strength but for those who want to connect with their bodies at a spiritual level.
For doing this pose, you need to sit comfortably on your yoga mat with your legs crossed, back straight and hands resting on your knees.
Next, all you need to do to perform this pose is to breathe gently and relax. You can also close your eyes for better results and concentration.
There are quite a number of yoga poses and as a beginner, it is very common for you to be lured and overexcited by listening about these poses. However, as a beginner is it important for you to start with the basic poses which are not much challenging. Also, if you feel a sheer pain and discomfort while performing a pose discontinue doing it and relax. Once you make considerable progress you can take up more challenging yoga poses. Yoga will not only help you get a healthy body but will also help you have a healthy spirit and mind.