When it comes to fitness, everybody speaks about yoga, which is the latest hype in the fitness industry. A few years back, yoga was thought to be prevalent only among saints and the old aged people, and now yoga has taken a deep-seated place in the heart of the young brigade too. Since yoga not only keeps you fit but it will also has a lot of long-term benefits when you make this a crucial part of your lifestyle. The health benefits of yoga are varied, and the body requires and welcomes active movement.
Moreover, the physical benefits of several types of yoga are that they experience better flexibility of the spine and joints, an increase in blood flow and oxygen balance and better posture, strengthened and toned muscles, a reduction of toxins built up in the body, and a good immune system response. By practising basic yoga poses highly helpful for a perfectly fit body and soul, unlike response. By performing basic yoga poses that are highly helpful for a perfectly fit body and soul. Unlike the other daily regimes, yoga emphasises the well-being of the soul and mind with the help of meditation, and if you wish to do a little experiment, then start off by including the first 10 yoga poses for beginners in your daily routine and feel the difference. In this blog, we will find out more about yoga for beginners and it’s benefits.
Top 10 Yoga Asanas for Beginners
1. Paschimottanasana (Forward Bend Pose)
This pose needs a considerable amount of flexibility. Moreover, it does not mean that it cannot be included in the top 10 poses of yoga for beginners at home, and if you are flexible enough to do Paschimottanasana, then you can add it into your routine. Also, it cannot be performed with a full stomach, so it will be ideal to have it in your morning yoga routine, as it needs stretching of your abdomen. It acts as a stress reliever and reduces fat deposition in the abdomen. In addition, it also reduces anger, anxiety, and irritability, also it helps in calming the mind and improves flexibility too.
2. Bhujangasana (Cobra Pose)
Bhujangasana is a combination of two Sanskrit words, Bhujanga, which means snake or serpent, and asana, which means posture. Bhujangasana is well-performed by stretching the muscles in the chest, shoulders, and abdomen, and thus helps in decreasing the stiffness of the lower back and enhancing upper body flexibility. It is one of the best morning yoga for beginners.
3. Padmasana (Lotus Pose)
Padmasana is a meditative type of yoga pose and if you are looking for 10 minute yoga for beginners, then it is the best one. if you practice it in the morning then you will attain good results. It doesn’t mean that you cannot meditate in the evening. However, it is a must that it be performed on an empty stomach. If not there then there should be a minimum gap of 4-6 hours after, and more importantly, bowels should be clean as well.
4. Vajrasana (Diamond Pose)
Vajrasana is one of the most basic yoga poses that can be practiced even by beginners, as it is a simple sitting asana. It also helps in easy digestion and strengthens the back and leg muscles, and it will also improve posture. It is a good warm-up exercise that will be helpful in performing more complex types of yoga poses.
5. Dhanurasana (Bow Pose)
Dhanurasana is a type of yoga that should be performed on an empty stomach after 4-6 hours of an interval from food. Also, this is known as the bow pose, and it requires stretching of the abdomen, thighs, groin, and ankles. It is a very simple yoga for beginners, and there is nothing complicated about it. However, it strengthens the back muscles and is beneficial in many ways.
6. Chakrasana (Wheel Pose)
This yoga pose resembles a wheel when it is done. So, it is also known as Chakrasana or the wheel pose, apart from also being called the Upward-facing bow pose. However, this asana is perfect for the flexibility of the spine.
7. Sarvangasana (Shoulder Stand Pose)
Sarvangasana is one of the best among the top 10 yoga exercises for beginners . Also, this involves balancing the whole body on the shoulders. As the name suggests, this yoga pose influences the functioning of all the parts of the body. Also, it is referred to as the Queen of Asanas as it is highly beneficial for both physical and mental health.
8. Halasana (Plow Pose)
Halasana is a slightly advanced type of yoga workouts for beginners, as it will cause a good deal of muscle trauma if it is not done properly. The term Halasana means plow and posture in Sanskrit, and it is often used to help in treating reproductive issues in women.
9. Matsyasana (Fish Pose)
Matsyasana is also known as the Fish pose, and if carried out in water, it allows the body to float quite easily, just as a fish. Matsyasana is good for the thyroid glandthat is located at the base of the neck, as it helps in improving mood fluctuations.
10. Trikonasana (Triangle Pose)
This asana resembles a triangle and is well known to stretch the muscles and improve the regular bodily functions. Unlike most yoga postures, it requires keeping the eyes open to maintain the body balance.
Yoga Gear for Beginners
Mostly, Yoga studios offer equipment, but to check in advance to see if you will need to bring anything to class. Also, you may want to take your own mat for hygiene purposes or if you have a particular preference on style and thickness. Some of the yoga studios also provide accessories for you. However, if you are practicing yoga at home through a yoga app, then you need to be ready few things on hand:
- Yoga Blocks: Props such as yoga blocks or sturdy yoga blocks will provide support and assist you in maintaining proper alignment in certain poses. Also, you can place them in low, medium, or high positions to accommodate the level of support you require.
- Yoga Strap: Straps can be an incredibly versatile yoga accessory to offer support through various poses and also assist with flexibility and stretching.
- Yoga Mat: The right yoga mat will make a huge difference in yoga practice. Also, you need to consider a few factors such as thickness, firmness, size, and materials.
Final Thought
Do keep in mind that yoga is a mind-body-spirit practice which is about much more than just fitness. So, if your yoga class incorporates some non-movement elements like breathwork meditation at the start of the class. However, in India, where yoga originated is a sign of respect to remove your shoes before you enter someone’s home, temple, or practice space. The same is expected in the yoga class as well. While many teachers provide hands-on adjustments for students, know that you have the right to decline. Some teachers may ask students to raise their hands at the beginning of class if they do not wish to be touched throughout a practice. You can also tell your teacher directly before the practice begins.
