Yoga is an ancient Indian physical, mental, spiritual practice. It has become a popular form of meditation, relaxation and exercise around the world. Yoga can be especially beneficial for beginners because it can help improve flexibility, strength, and balance while reducing stress and anxiety. You can start your morning with these 9 basic yoga poses.
- Garland Pose (Malasana)
Garland Pose - or Malasana as we call this pose - will give you a good burn. This squatting posture may look simple, but can be a great way to improve ankle and knee flexibility and stretch the hips.
In this pose, you will find your balance while pushing yourself to the limits.
Keep your heels on the ground and lift your chest while sinking into this pose.
Garland Pose lets you show off your flexibility, and feels the burn in all of the right places. Your body and your yoga instructor will both thank you for this pose!
- Half Lord of the Fishes Pose (Ardha Matsyendrasana)
Enjoy the half-Lord of the Fishes pose (Ardha Matsyendrasana). Start by extending your legs and bending one knee towards the chest.
Do not hesitate. Place your opposite arm on the floor and twist your torso toward your bent knee.
This pose is perfect for improving your flexibility in the spine and hips, so get ready to be a little bendier.
The Half Lord of Fishes pose will help you stretch and move. You'll soon feel like an expert yoga practitioner!
- Warrior II (Virabhadrasana II)
Warrior 2 is a pose that will transform you into an unflinching warrior. Open your hips wide and extend your arm to the side.
You'll feel the strength and flexibility in your legs and hips as you hold this pose.
The mat is a great way to build your confidence, both on and away from the mat.
So strike a pose, warrior, and show the world what you're made of!
- Staff Pose (Dandasana)
Staff pose (Dandasana) may seem simple, but don't underestimate its power. Although it might seem like a place to relax, sitting with legs extended and hands at your sides and resting on the floor is an effective way to improve your posture.
You can sit confidently and with confidence.
This is a great option for yoga beginners looking to up their game.
Don't forget the staff pose when you next strike a pose. Your body will be grateful.
- Cat-Cow Pose (Marjaryasana-Bitilasana)
Cat-Cow Pose, also known as Marjaryasana-Bitilasana, is a simple yet effective pose that can do wonders for your spine and overall flexibility.
Start on your hands, knees and alternating between rounding or arching the back.
This pose is not only good for stretching your spine, it also helps improve your posture. It can also help relieve tension and stiffness in your neck or shoulders.
No matter if you're just beginning your yoga journey or an advanced practitioner, the Cat-Cow Pose will bring many benefits to your body and mind.
Let your inner feline or bovine out to play.
- Extended Triangle Pose (Utthita Trikonasana)
The Extended Triangle Pose (also known as Utthita trikonasana) will challenge you to the ultimate balance and stretch with its extended triangle pose.
Start with your feet hip-width apart, but don't get too comfortable.
Like a boss, step one foot backwards and then turn it 90 degrees.
Raise your other arm up and towards the sky while reaching your fronthand down to your ankle, or floor if flexible.
You'll not only improve your hamstrings with this exercise, but your balance will also be improved.
- Pigeon Pose (Eka Pada Rajakapotasana)
Want to be able to stretch and become flexy? The Pigeon pose is the way to go!
Bring your one knee up and place it behind your hand. You can then extend the opposite leg in front of you.
You will be amazed at how much more flexible you will become!
You can now strike this pose and feel the heat. Your body is going to thank you.
- Mountain Pose (Tadasana)
Mountain Pose, also known as Tadasana or Tadasana in Hindi, is the foundation to all standing Yoga poses.
The posture you have can be greatly improved by standing tall, keeping your feet together with your arms at your side and your shoulders relaxed.
You will also find that it helps cultivate stability and balance.
You will feel more grounded in your life if you practice Mountain Pose on a regular basis. Try it out and feel the benefits!
- Chair Pose (Utkatasana)
Utkatasana, or Chair Pose as it is also called, will make you feel the burn. It's almost like sitting on an invisible chair but you also get to tone your legs and improve your balance.
This pose isn't for the weak-hearted, but rather for those that want to push their limits.
You will hear your legs scream, but do not give up. Keep the pose for as much time as you can and feel yourself getting stronger.
After a few weeks of practice, you will be able to do the Chair Pose with ease and show off your steely legs. Try it now and find out what all the hype is about.
Start your day by doing simple yoga postures. It will help you to feel better physically and mentally. Yoga can help improve flexibility and strength as well as balance. It also helps reduce anxiety. Listen to your body, and adjust your practice to suit your comfort and safety.
FAQs
Can yoga reduce stress and anxiety levels?
Yes, many studies have shown that practicing yoga can help reduce stress and anxiety levels.
Does my flexibility need to be good to do yoga?
No, yoga can be tailored to fit individuals with varying levels of flexibility.
Can yoga help to improve my posture?
Yes, many yoga poses are designed to help improve posture by strengthening the muscles in the back and shoulders.
Can I do yoga if I suffer from a medical condition or disability?
It is vital to consult your doctor prior to starting any new workout program, especially if there are medical conditions.
Can you practice yoga at any time?
Yoga can be done at any time. However, many people prefer to do it in the morning, to kick-start their day.
FAQ
How long does it take for you to learn yoga?
As with any skill, you must train your brain to perform yoga correctly. Once you have mastered the basics of yoga, you will be able practice at home with no difficulty.
Before you start your class, warm up for about 20-30 minutes. You can then spend 5-10 min warming up by doing simple stretches. Start to move into more challenging positions.
Once you've mastered the basics, you can move on to intermediate classes, where you'll learn more advanced moves. If you are just starting yoga, you might begin with basic poses such as the Tree (Vrksasana), and Mountain (Tadasana) standing poses.
What does yoga do?
Yoga is founded on the principles of alignment, breath control and meditation. If done properly, yoga can bring peace and calm to the practitioner.
Warming up is the most important part of any yoga class. For example, you might do forwarding and backward bends (bending forward), side bends (bending down), twists, or side bends. These moves are great for loosening tight muscles and preparing you to do deeper poses.
Next comes the balancing pose called "standing." During this pose, you stand with your feet, arms at your sides, and gaze down toward the floor. Your body should feel rooted, centered, and balanced.
The final step is deep stretching. This is where you lay on your back and bend your knees. Next, move into deep stretching poses. Hold onto something solid to prevent you from falling. If you don’t possess anything to grab on to, put your hands on a nearby surface.
After performing all these poses you will be able move into a series stand poses. These poses include the warrior pose, mountain pose, downward facing dog and upward facing dog, plank pose, final pose, and plank pose.
When doing yoga, it's important to breathe deeply and slowly. Deep breathing not only cleanses your lungs but also calms your mind. This can be done by focusing your inhales or exhales. Make sure to count every time you take another breath.
You can do yoga wherever you are, even while cooking. Just follow the exact same steps but place your feet on the ground instead of laying down.
Start with 10 minutes daily if you're new to yoga. You can still benefit from yoga, regardless of your age.
Are yoga mats expensive?
A high-quality yoga rug can cost anywhere from $20 to $100, depending on its dimensions and the material used.
I am already doing some form of physical activity. Do I still have the potential to benefit from yoga?
Yes! Yes! Yoga can improve your training results, even if you're not very active. Yoga can be combined with other activities like running, cycling, lifting weights, and swimming to achieve greater results.
This is because yoga helps to improve your ability to concentrate on breathing and burn calories more quickly.
Additionally, it can increase your endurance level. Yoga can be enjoyed by all levels of yoga, beginner to advanced.
Where can I find a yoga instructor who is experienced?
Local yoga teachers are available. You may also be able to search for a teacher online if you aren't located near a studio. A yoga class that offers online registration might be worth your consideration.
Do I require special equipment for yoga?
Yoga does not require special equipment. You might prefer to use certain props, such as blankets, straps and blocks.
If you are interested in buying these items, please check out our Yoga Equipment Guide. We recommend products made of natural materials rather than plastic.
Do I have to be flexible to do yoga?
It all depends on which type of yoga you choose. You may need to be flexible in some styles of yoga, while others will help you build muscle strength.
Different types of yoga call for different levels and degrees of flexibility. For instance, beginners may only need to stretch their arms overhead. Intermediate practitioners might need to bend forward to touch their toes. Advanced practitioners may need to perform deep twists and bends.
Statistics
- In comparison, a 125-pound person is estimated to burn 135 calories in 30 minutes of walking (at a pace of 15-minute miles) and 210 calories bicycling at a moderate pace on a stationary bike. (everydayhealth.com)
- According to calorie estimates calculated at Harvard Medical School, the average 125-pound person burns about 120 calories in a half hour of hatha yoga, and a 185-pound person burns about 178 calories in that half hour. (everydayhealth.com)
- According to the Agency for Healthcare Research and Quality, falls are incredibly common among older adults in nursing facilities. Even the simplest ones can increase the risk of death (24). (healthline.com)
- The American Psychological Association recently shared that 84% of American adults feel the impact of prolonged stress (5). (healthline.com)
- About one in seven U.S. adults practiced yoga in the past 12 months, according to a 2017 national survey. (nccih.nih.gov)
External Links
How To
Can I do yoga during pregnancy?
Being pregnant can impact your ability to perform certain poses safely. You should always consult your doctor before starting a new workout program.
There are many poses you could still do while pregnant. These are some tips to help you get started:
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It is not a good idea to lift heavier than shoulder-level weights for pregnant women. Instead, consider dumbbells or resistance bands that are lightweight.
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Avoid deep twists. They could cause pressure to your stomach.
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Avoid backbends until after you give birth. This can place excessive strain on the lower back.
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Don't sit cross-legged or lie down on your stomach until you deliver your baby.
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If you are not cleared by your doctor to do inverted poses like headstands and handstands, don't try them.
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Keep your practice time to no more than 30 minutes per day
You can do yoga during pregnancy as long as you're able to. Your doctor will help you determine when you're ready to begin practicing yoga.