Yoga Poses for Beginners: 5 Basic Poses and Why yoga is beneficial for Us

Hello friends, today we will tell you about yoga which any beginner must do and will tell about such yoga poses that are right for any beginner’s body.

Why yoga is beneficial for us

Yoga is right for our physical health and growth of the body and keeps us healthy and yoga makes our body flexible and balance of our body
Slow and deep breathing of yoga postures increases blood flow.
Yoga gives us strength to fight against diseases and increases our immunity.

How yoga enhances brain power

We all know that yoga is good for your body and can keep the brain healthy through yoga and meditation. It helps keep our body healthy and calm, and yoga is used to treat stress, anxiety, and all things related to the body. Is the right way

Yoga regulates the vagus nerve which is related to your body’s mood and stress levels. And according to the Ayurveda of Yoga, there are such poses in yoga that correct the working power of the brain. To read more about how yoga increases brain power, click here

What are the things you need before starting yoga: –

To do yoga in the right way, it is very important for you to be in discipline and you should always keep these things with you while doing yoga, which must include yoga mat and water bottle.

Your yoga mat is there to give your body a rest as your body will be in contact with the floor most of the time. Using yoga mats helps protect your hips, knees, back and other parts from the hard surface of the floor. When you are practicing these yoga postures we recommend using this extra thick, non-slip yoga mat!

 

Physical benefits

  1. increased flexibility
  2. increased muscle strength and tone
  3. improved respiration, energy, and vitality
  4. Maintaining a balanced metabolism
  5.  Weight reduction
  6. Cardio and circulatory health
  7. improved athletic performance
  8. Protection from injury

5 yoga poses for beginners 

  • Tree Pose (Vrksasana)
  • Triangle (Trikonasana)
  • Mountain Pose (Tadasana)
  • Warrior pose (Virabhadrasana)
  • Seated Forward Fold ( Paschimottanasana )

Tree Pose (Vrksasana)

Tree is an awesome standing balance for beginners to work on to gain focus and clarity, and learn to breathe while standing and keeping the body balanced on one foot. . It replicates the steady stance of a tree.
How to do it
Start with your feet together and place your right foot on your inner left upper thigh. Press your hands in prayer and find a spot in front of you that you can hold in a steady gaze.
Hold and breathe for 8-10 breaths then change sides. Make sure you don’t lean into the standing leg and keep your core engaged and shoulders relaxed.
Beginner’s Tip
You can stand with your back braced against a wall if you feel unsteady in this pose.

Triangle (Trikonasana)

Triangle is a wonderful standing posture to stretch the sides of the waist, open up the lungs, strengthen the legs, and tone the entire body. Triangle Pose is the essential standing pose in many styles of yoga.

How to do it
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 Rest your right hand on your shin, ankle, or the floor outside your right foot, Stretch your left arm toward the ceiling.
Turn your gaze up to the top hand and stay in this pose for 5-8 breaths. Inhale to come up and repeat on the opposite side.

Mountain Pose (Tadasana)

This pose teaches you to stand with majestic stability like a mountain. The word ‘Tada’ means a mountain, from which this name has come. Mountain pose is the basis of all standing poses and involves major groups of muscles and improves focus and concentration. Mountain poses may sound like “just standing”, but there’s so much going on. It strengthens your leg muscles

How to do this

Stand with your toes together and slightly apart the heel and hang your arms near the torso.
Stretch your toes and keep your weight evenly on your feet. Rotate your thigh muscles inward, strengthen them, relax your shoulders and roll them back and down.
As you inhale, extend your torso, and when you exhale, release your shoulder blades away from your head. You can place your hands in a prayer position in front of your chest, or relax them with your sides.
Take long, slow, deep breaths

Warrior pose (Virabhadrasana)

In this yoga warrior posture is best for you to build strength and endurance in yoga practice. It gives us confidence and stretches the hips and thighs while building strength throughout the lower body and core.

How to do this

Stand in Tadasana (mountain posture). Exhale, take steps or separate your legs lightly. Raise your arms perpendicular to the floor (and parallel to each other)
Bend your left leg from 75 to 60 degrees to the right and your right foot from 90 degrees to the right. Align the right heel with the left heel. Exhale and turn your torso to the right.
Keeping your left heel firmly on the floor, exhale and bend your right knee over the right ankle so that the calf is perpendicular to the floor.
To come up, inhale, press the back heel firmly into the floor and reach up through the arms while straightening the right knee. Fold the legs forward and release the hands while breathing. Take a few breaths, then bend the legs to the left and repeat for the same length.

Seated Forward Fold ( Paschimottanasana ) 

In this yoga, you have a backbone because it is important to include forward bending in this yoga. Bending forward to sit is the perfect yoga pose for beginners to start opening the body and learning to breathe through challenging positions.

How to do this

Sit on the floor by supporting your buttocks on a folded blanket, with your legs spread out in front of you. Breathe in and raise your hands above the head and stretch. Extend the arms forward, reach your feet.
Raise your chest up and engage the lower abdomen and visualize that your navel is moving upwards of your thighs. Maintain this posture for 10 breaths before exhaling slowly while exhaling

Additional tips – Along with these tips, you should also try Surya Namaskar, click here to read about Surya Namaskar.

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Disclaimer: Story tips and suggestions are for general information. Do not take these as the advice of any doctor or medical professional. In the case of symptoms of illness or infection, consult a doctor.

 

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