Yoga 101: Basic yoga poses and their benefits for beginners

    Yoga 101: Basic yoga poses and their benefits for beginners
    Yoga 101: Basic yoga poses and their benefits for beginners

    Yoga is for everybody!

    Whether you are an adult or an elderly, yoga offers health benefits—mental and physical—to all. Not only does yoga offer people a chance at self-reflection, but it is amazing for your body as well. It helps you to relax, manage stress, and sleep better. It can also help in increasing flexibility. Moreover, yoga offers relief to people with arthritis and others suffering from chronic pains.

    As a beginner, it is easy to get overwhelmed by watching other people’s perfect poses on Instagram. Keep in mind that it takes years of practice and training to reach this level of perfection.

    If you are looking to enter the world of yoga, you must start with a few simple poses. With time, as your confidence grows, you can go onto advance yoga sequence at Yoga Vastu.

    Here are a few basic poses that anyone can pick up easily:

    Downward facing dog

    To transition into the downward dog pose, first land on all fours—hands, feet, and knees. Then slowly lift your knees and try to keep your legs straight. Likewise, keep your arms and back straight as if in a line. For stability, spread the fingers on your hand, and press the index finger and thumb into the yoga mat. Keep your spine long. Hold this pose for about 20 seconds.

    Benefit: The downward dog pose is beneficial for strengthening the muscles in your arms, hands, and calves. It can also help alleviate lower back pains and hamstrings.

    Cat/cow pose

    To achieve this pose, you need to be on all fours. Keep your hand directly below your shoulders. Spread the fingers of your hands. Keep your neck straight; do not bend it. Slowly arch your back upwards to achieve the cat pose. Then lengthen the back and arch it downwards for the cow pose.

    Benefit: The cat/cow pose is perfect for strengthening your spine and improving your posture. Moreover, it helps with preventing back and spine pain. It can also help in removing tension in your neck.

    Tree pose

    The tree pose is the simplest form of yoga poses. To achieve this pose, stand straight with your feet slightly apart and shift weight on the left leg. Raise the right leg, and place the right foot on your left thigh. Take a breath and stretch the arms wide. Extend your arms above your head. Then bring them in front of you with the palms pressed against each other.

    Benefit: This pose helps in improving your balance.

    Warrior pose

    For this pose, keep your legs apart (as far as wide as possible). Turn to your left and keep your left foot forward. Keep the right leg straight, and the right foot should be perpendicular. Also, bend your left knee and put weight forward. Spread your arms and keep them parallel to the floor.

    Benefit: This pose helps in strengthening your back and improves blood circulation. It also helps in maintaining your balance and stability.

    Keep this in mind!

    If you are a newbie to yoga, you need to focus on doing poses correctly. In this, avoid straining your muscle too much as it can lead to back pains and fatigue. It may demotivate you from pursuing yoga at all. Start with small steps and practice daily. Remember, even the most advanced yogi started from scratch.


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