Top 10 Yoga Asanas for Beginners [ With Images ]
Yoga is basically a combination of physical, mental and spiritual practices which find its origin in the period of ancient India. Yoga is believed to originate from the pre-Vedic period. It is said that it developed around the 5th or 6th centuries BCE. Yoga also means the union of Self with the Divine. From a very long time and sages and Yog gurus have tried to explain the magical benefits of Yoga on mind, body and our soul.
Yoga postures, yoga asanas or yoga exercises make you flexible, alert and active. It increases the blood flow to the brain, thus improving your concentration levels. Regularly practicing yoga postures, yoga asanas will help you to focus better on studies and also keep stress and anxiety away. Especially Mediation Yoga helps you to connect with your body and soul.
If you’re looking for a way to start a yoga practice in the comfort of your own home. Here is a beginning sequence that is a great place to start. Check out the easiest way to start yoga by the top 10 yoga Asanas for beginners:
Top 10 Yoga Asanas for Beginners
1. Surya Namaskar (Sun Salutation)
▪️ The Sun Salutation is a graceful sequence of twelve positions performed as one continuous flow. Each position counteracts the one before, stretching the body in a different way and alternately expanding and contracting the chest to regulate the breathing.
▪️ The sequence also flexes and stretches the spinal column through their maximum range giving profound stretch to the whole body.
Practiced daily it will bring great flexibility to your spine and joints and trim your waist.
▪️ It limbers up the whole body in preparation for the other Asanas (postures) that are practiced as part of a regular yoga routine.
Repeat 5-10 times (or more) bringing the right leg back then forth first THEN left leg back then forth.
▪️ For a nice easy practice, feel free to modify to increase or decrease difficulty. Follow your body nothing should ever hurt, cause strain or pain.
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2. Tadasana (The Mountain Pose)
Known as the base of all standing poses, it gives you a sense of grounding and a feel of the earth. Most of the standing poses emerge from Tadasana. Though it seems like just a “simple standing pose”, a lot of things go with the pose. Though it is not mandatory to do this asana on an empty stomach if you precede or follow it up with other Yoga asanas, then it is best to have a four to six hours gap between your meals and this asana.
3. Vrikshasana (Tree Pose)
Vrikshasana is one of the simplest of yoga asanas. Vrikshasana (Tree Pose) helps improve balance, gives your body a proper posture and boosts concentration. If practiced regularly, over time Vrikshasana builds tremendous inner and outer strength.
4. Bhujangasana (The Cobra Pose)
Bhujangasana, famously known as the Cobra Pose helps in strengthening the spine and preventing back problems. This asana is especially useful and recommended for people whose profession is suited for long hours of sitting.
5. Adho-Mukha Svanasana (The Downward Facing Dog Pose)
As this asana has a number of amazing benefits, it becomes essential for the everyday practice of a Yogi. Being as simple as it is, it makes easier for a beginner to get a hang of this asana. This asana looks similar to how a dog looks when it bends forward, hence the name “Downward Facing Dog Pose”.
6. Trikonasana (Triangle Pose)
Based on the three physical principles of Hatha Yoga – expansion, stability, and evenness. Open up your chest, stretch your arms and touch your toe by bending over your hip. Trikonasana helps you revive your faith in your lower half of the body when you feel that you are disconnected with it. This asana increases strength and balance on your legs, feet, and torso resulting in making your mind even and steady.
7. Utkatasana (Chair Pose)
Stretch your arms forward and sit just like sitting on an imaginary chair. This posture helps in circulating fresh blood to knees and ankles. It builds strength and tone muscles; helps sculpting your body into the right shape. It enhances the will power, and concentration. It strengthens the immune system.
8. Cat-Cow Stretch (Chakravakasana)
A back-bending pose. Start by balancing your body on your knees and palms. Further, stretch your tailbone by lowering your back along with the abdomen.
9. Padmasana (Lotus Pose)
Padmasana is a cross-legged yoga posture which helps you improve your concentration levels by calming the mind. In the beginning, try counting from 200 to 1 slowly, without skipping any number. This Yoga posture will help you channelize your thoughts in a single direction, aiding concentration.
10. Savasana (Corpse Pose)
Savasana is a relaxed yoga posture. In Savasana (Corpse Pose) you are relaxed but in a state of awareness. You are aware of your breath, the different parts of your body and your inner strength. To boost concentration, all you need is to practice savasana regularly for 10 minutes, it helps you reboot and feel alive.
So, these were the 10 yoga asanas for beginners. If you are a beginner, then you must try these simple asanas. Make sure that you practice these asanas under the guidance of a yoga instructor ( at least in the beginning) and when you master them, you can practice them at your home. This was Priyanka Sukhwani here. Stay tuned with Buzzarenas and if you have any queries regarding these postures, you can ask me via the comments section below.
Priyanka is a stock investor and trader from Madhya Pradesh. She is passionate about her work and tries to give her 100% in whatever she does. Writing has always been her one of the greatest passions and that's she loves to blog about various topics. She is a fitness freak and yoga lover by heart so she loves to share her knowledge and ideas with the world. Apart from health and fitness, she loves to write about food, fashion, beauty, and lifestyle. She is also into Digital Marketing and has helped a lot of brands
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