yoga poses for beginners

yoga poses for beginners


15 Yoga Poses for beginners | Be Fit In Less Than a Month

In this article you will read the best yoga poses for beginners. Yoga is the science of living properly and hence it should be included in daily life. It works on all aspects of our life, physical, mental, emotional, spiritual, and spiritual. Yoga means unity or bind.

The root of this word is the Sanskrit word Yuj, which means to join. At the spiritual level, this joining means the unification of individual consciousness with universal consciousness. On a practical level, yoga is a means of balancing and harmonizing the body, mind, and emotions. This yoga or unity is attained through the practice of asanas, mudras, bandhas, and meditation. So Yoga is also a way of living and the ultimate purpose in itself. So let us get started with our list of yoga list.

1 The downward-facing dog

yoga poses for beginners

we’ll begin our yoga session with a downward-facing dog pose. This yoga poses for beginners. So get on all fours keeping your wrists below your shoulders and your knees under your hips.

Then tuck your toes under press your hands into the floor and straighten your legs to bring your bum up towards the ceiling. And hold this pose for thirty seconds. The downward-facing dog is one of the main poses in most types of yoga. It works stretches and strengthens your entire body. If it’s too hard for you you can bend your knees a little bit.

2. Plank

yoga poses for beginner

Nothing can pump up the effectiveness of a workout as a plank can. so let’s do it start by getting into a push-up position. Now place your forearms on the ground so that your elbows are right below your shoulders.

Make sure that your body forms a straight line from head to toe and that’s it. The plank is actually one of the rare exercises that not only strengthen your core but also work your entire body. It can be pretty difficult to hold, but controlling your breathing is a nice little trick to make this exercise a little easier.

3. Upward plank

Upward plank

while we’re still planking let’s try another type. This one’s called an upward plank. Sit on the ground with your legs straight in front of you and your hands behind you. Then lift your hips while keeping your toes pressed to the floor. The upward blank post stretches your upper body improves your balance and strengthens your arms legs glutes and core. Just like with regular play control your breathing to make it easier.

4 The tree

tree pose

To get in the tree pose stand tall with your feet together. Slowly lift your right knee up grab it and place your right foot on the inner thigh of your left leg close to your groin. Now lift your arms up to the sky with your palms together. let’s begin with your right leg raised for 30 seconds.

If you’re completely new to the world of yoga practicing the tree pose is definitely a great starting point. It improves your balance and teaches you how to breathe correctly. Now let’s do the same thing with your left knee raised. Tripos also strengthens and tones the calves’ ankles and inner thighs. So doing this exercise regularly will leave you with some very nice looking legs. As an added bonus it also does a lot for your core.

5. Warrior one

warrior one

Take a really wide stance and rotate your hips so that your right leg is in front of you and your left leg is behind you. Bend your right knee so that your shin forms a straight vertical line. Roll your shoulders back lift your chest and reach your arms with your palms together.

Warrior one stance is one of the main poses in many yoga practices it’s essential for improving the strength of the core and the entire lower body. While you’re doing it be sure to breathe calmly. Among other things, warrior one also gives a good stretch to your chest lungs shoulders hips thighs and the list goes on. Try not to tip your pelvis forward as it can put too much pressure on your lower back. We’re almost done and that’s it for warrior one now get ready for warrior stance two.

6. Warrior two

warrior 2 yoga pose

Like warrior one, stand with your feet about one leg-length apart. But don’t square your hips this time. Turn your right foot out and bend that knee at a 45-degree angle. Now stretch your arms out to the sides and gaze over with your right hand.

Warrior two stretches your hips and inner thighs while improving your balance tenfold. If you have any kind of neck problems don’t turn your head to look over your hand though. Just look straight ahead. Warrior two can also help improve digestion and relieve backaches. Not to mention it significantly increases your stamina making you stronger both physically and mentally.

7. The extended side angle

extended side angle

start by getting into warrior two only instead of stretching your arms out to the sides bend your body to place your right hand on the floor next to your right foot. Then stretch your left hand up towards the ceiling keeping a straight line from the right hand to the left.

This particular pose is designed to target the sides of the torso and strengthen the legs, hips, hamstrings, calves, shoulders, chest, and spine. So basically your whole body not bad right. The extended side angle pose also opens up the lungs improves digestion and helps relieve stress and it can sharpen your mind too. Try to focus on exactly what each part of your body is doing during the pose. Doing this regularly will make all of your problems with concentration disappear. And that’s it for this pose take a deep breath and let’s move on to the next one.

8. Seated forward bend

Seated forward bend yoga pose

Let’s get back down on the floor. Sit down with your legs pulled together straight out in front of you. Now start to lean forward from your waist reaching for your toes. Once you’ve reached your limit as far as stretching goes hold it for the next thirty seconds.

You can probably feel it right about now but this pose is awesome for stretching your lower and upper back as well as your hamstrings. It opens up the entire body teaches you to breathe when we’re in an uncomfortable position. Helps with headaches and anxiety and reduces fatigue. Just make sure to keep your back straight and do the pose correctly.

9. Bridge

lie on your back with your knees bent up. Lift your hips up towards the ceiling and hold this position. yep, it’s pretty straightforward. The bridges yet another essential pose for beginners. It manages to stretch both the front and the back of the body. It also improves blood circulation and digestion. Helps relieve stress and opens the lungs and thyroid. Not that many exercises can do that right? keep up the energy the next exercise is right around the corner.

10. Child’s pose

child pose

Start Child’s Pose by sitting on your knees on the mat. Then lower your head to the floor with your hands reaching forward or rested at your sides. Now just relax for the next thirty seconds. The Child’s Pose is the best resting pose for any stress and tension relief. It’s also good to do it in between difficult exercises to calm down your body and mind. Plus it improves your digestion, relieves back and neck pain, and stretches your hips thighs, and ankles. “yoga poses for beginners“.

11. Cobra pose

warrior two

To get into the cobra pose start from the downward-facing dog. After that come forward into a plank, bend your elbows and slowly lower your hips down to the floor.

Roll your shoulders back and gently lift your upper body elegant and easy. we’re ready to hold it for the next 30 seconds then let’s get to it. This pose strengthens your back and opens up your chest and shoulders. It also decreases stiffness in the lower back. Do it carefully if you have any back injuries, in that case, it’s actually better to stay away from this pose until you get better.

12. Bow pose

Bow pose

This one’s not too hard depending on your flexibility. Just lie on your stomach on the ground or mat. Bend your knees lift your thighs up off the floor reach back and grab your ankles.

Hold it there for half a minute. Bow pose is a miracle for stretching the whole front and back of your body. While additionally improving your posture and spinal flexibility. However, if you have frequent migraines or insomnia it’s better to avoid this pose. The same goes for those diagnosed with high or low blood pressure. Just replace this one with a different yoga pose.

13. Boat Pose

Boat pose

Start by sitting on the ground. Bend your knees lean back and lift your feet until your shins are parallel to the floor. If you feel comfortable with this position extend your arms forward. Straighten your legs so that your body makes a v-shape.

There you go you’re now a boat. Be one for the next 30 seconds. Boat pose is a huge stress reliever. It also improves digestion, stimulates the kidneys, thyroid, and intestines, and strengthens the thighs and lower back. If you’re a lady and it’s that time of the month, you are better off skipping on this pose. Since it won’t be very beneficial for you during your period. It’s also not advisable to do it regularly if you suffer from asthma or diarrhea.

14. Fish Pose

Fish Pose

For this one start off by lying on your back keeping your feet on the floor and your knees bent. Then lift your upper body while sliding your hands under your butt. Keep your forearms and elbows close to the sides of your body. And to lift your upper back off the floor.

This yoga poses for beginners strengthens your hamstrings and lowers your back. It also opens up your hips and ribcage. Again if you have migraines or insomnia this pose definitely shouldn’t be part of your yoga training. During menstruation, however, it can help ease the pain.

15. Wind-relieving exercise

Wind-relieving yoga poses for beginners

This final exercise does exactly what it sounds like. But we’ll get into that later let’s start by lying on your back and bringing both knees up to your chest. Press on your lower abdomen by holding your knees tight in your arms. Then raise your head, neck, and chest and bring them close to your knees. This yoga poses for beginners.

Hug yourself like this for the next 30 seconds. This pose helps improve your digestion and release toxic gas from your system. Yep, hence the name as for your muscles it mostly stretches your lower back and strengthens a spy. You’ve completed the entire workout give yourself a nice pat on the back for this task.

We hope you got the huge knowledge in this article “yoga poses for beginners“. You will also like to read another article IS LOW BLOOD PRESSURE DANGEROUS | 10 EFFECTIVE HOME REMEDIES

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