Yoga for Beginners: 10
Basic Poses (Asanas) to Get You Started
Yoga
for Beginners - If you're new to yoga, start with these 10 basic asanas
(poses). Yoga is extremely beneficial for your mental and physical well being.
Being
a beginner isn't easy but my first yoga class was enough to make me a
regular on the mat. Half an hour into the session, I'd fallen four times,
felt sweaty and had almost made up my mind - not to give in. Every pose made me
challenge my physical endurance and flexibility and I seemed to enjoy that,
albeit gradually. While I moved through a progression of yoga
asana from Surya Namaskar to Naukasana, all muscles in my body
were engaged. Working my limbs, shoulders stretched, twisting my torso. I
juggled between maintaining postures and attempting to breathe the right way. I
had already dreamt of the hot bath or oil massage that I'll head for but there
was no need to. I felt light, relaxed and a sense of relief took over. Here's
me telling you about yoga for beginners. Some will tell you
that yoga exercise is too slow and boring instead it is an
intense and holistic exercise. This ancient form of fitness with
roots in India New
Delhi
If you have a history of a chronic
disease or are recovering from an injury, consult your physician before
commencing. Let your yoga teacher know of any injuries or pains.
·
Do what you easily can. There is no
competition. You are expected to move at your own pace. Listen to your body and
do not push yourself.
·
Many benefits of the yoga practice will
unfold progressively. Be regular in your practice and don't give up because you
can't touch your toes in the first go.
·
Don't get discouraged by the initial lack of
flexibility or strength, it improves over time. Be patient and give your body
the time to respond.
·
Focus on the breath, right from the
beginning.
·
Understand that every body is unique.
Everyone has different levels of strength, stamina, and flexibility.
Your lifestyle and goals may also vary. Find a style of
yoga that suits your needs.
Your yoga practice can
do much more than lend muscle power and reduce stress. A study conducted
at
“Each pose can be held for 3 to 5 long
breaths. You can practice these twice a week and gradually make it a part of
your daily routine,”
Here are a few basic Yoga asanas that can help you get started:
This pose teaches one to stand with majestic
steadiness like a mountain. The word ‘Tada' means a mountain, that's where the
name comes from. It involves the major groups of muscles and improves focus and
concentration. It is the starting position for all the other asanas. Stand with
your heels slightly apart and hang your arms besides the torso. Gently lift and
spread your toes and the balls of your feet, then lay them softly down on the
floor. Balance your body weight on your feet. Lift your ankles and firm your
thigh muscles while rotating them inwards. As you inhale, elongate your torso
and when you exhale release your shoulder blades away from your head. Broaden
your collarbone and elongate your neck. Your ears, shoulders, hips and ankles
should all be in one line. You can check your alignment by standing against the
wall initially. You can even raise your hands and stretch them. Breathe easy.
This pose gives you a sense of grounding. It
improves your balance and strengthens your legs and back. It replicates the
steady stance of a tree. Place your right foot high up on your left thigh. The
sole of the foot should be flat and placed firmly. Keep your left leg straight
and find your balance. While inhaling, raise your arms over your head and bring
your palms together. Ensure that your spine is straight and take a few deep
breaths. Slowly exhale, bring your hands down and release your right leg. Back
in the standing position repeat the same with the other leg.
3. Adho Mukh Svanasana (Downward Facing Dog Pose)
This pose stretches hamstrings, chest and
lengthens the spine, providing additional blood flow to the head. It is will
leave you feeling energised. Sit on your heels, stretch your arms forward on
the mat and lower your head. Form a table, like pushing your hands,
strengthening your legs and slowly raising your hips. Press your heels down,
let your head hand freely and tighten your waist.
4. Trikonasana (Triangle Pose)
It stretches the legs and torso, mobilises
the hips and promotes deep breathing, leaving one with enlivening effects.
Stand with your feet wide apart. Stretch your right foot out (90 degrees) while
keeping the leg closer to the torso. Keep your feet pressed against the ground
and balance your weight equally on both feet. Inhale and as you exhale bend
your right arm and make it touch the ground while your left arm goes up. Keep
your waist straight. Ensure that your body is bent sideways and not forward or
backwards. Stretch as much as you can while taking long, deep breaths. Repeat
on the other side.
5. Kursiasana (Chair Pose)
An intensely powerful pose, this one
strengthens the muscles of the legs and arms. It builds your willpower and
has an energizing effect on the body and mind. Stand straight with
your feet slightly apart. Stretch your arms but don't bend your elbow. Inhale
and bend your knees, pushing your pelvis down like you are sitting on chair.
Keep your hands parallel to the ground and back straight. Take deep breaths.
Bend gradually but make sure your knees don't go beyond your toes.
It tightens the abdominal muscles and
strengthens shoulders and upper back. It leaves the practitioner with a sense
of stability. Lie back on the mat with your feet together and hands by your
side. Take a deep breath and while exhaling gently lift your chest and feet off
the ground. Stretch your hands in the direction of your feet. Your eyes,
fingers and toes should be in one line. Hold till you feel some tension in your
navel area as your abdominal muscles begin to contract. As you exhale, come
back to the ground and relax.
This one will strengthen the lower back
muscles while cushioning the spine, triceps and opens the chest to promote the
inhalations. It also makes the spine flexible.Lie on your stomach with your
feet together and toes flat. Place your hands downwards below your shoulders on
the mat, lift your waist and raise your head while inhaling in. Pull your torso
back with the support of your hands. Keep your elbows straight and make sure
you put equal pressure on both palms. Tilt your head back and make sure
your shoulders are away from your ears. Exhale while coming back to the ground.
This asana helps in improving the flexibility
of the hamstrings and hips and lengthens the spine. Sit up with your back
straight and toes pointing outwards. Breathe in and raise your hands over your
head and stretch. Now, while breathing out bring your hands down and bend then
forward to touch your legs. Place your hands wherever they reach, hold your
toes if you can but don't force yourself. Breathe in and elongate your spine.
While breathing out, keep your navel close to your knees.
9. Child's Pose
This restful posture helps let go and
surrender. It restores vitality physically, mentally and emotionally. Insert
the pose between challenging asanas, and practice with closed eyes, listening
to the sound of your breath. Bend your knees and sit on your heels. Keep your
hips on your heels. Lower your head on the mat and bring your hands forward by
your side. Press your thighs against your chest and breathe lightly.
10. Sukhasna
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