Yoga For Beginners : 19 Best Yoga Poses, Tips & Techniques
Over thousands of years, yoga has been discovered to be a form of activity that provides innumerable benefits. One of its many benefits includes bringing one’s body, mind, and breath together.
It paves a healthy form of lifestyle for its practitioners and allows them to be calmer, happier and more at peace. I get a lot of questions from people who do yoga for the first time.
Article Information: This article is reviewed by Nimish Deshpande, Certified Yoga Professional.
They ask me about what poses to do, how much time should I give for yoga, what is the correct way to do a yoga asana etc. In today’s post we will discuss everything related to Yoga for Beginners.
I have covered 20 best yoga poses for beginners, tips to do yoga for beginners and secret techniques to get maximum benefit (1).
Yoga a Best Exercise Routine
People turn to yoga because they feel like overweight. Yoga is not just about weight loss, it is a complete wellness package. It is known to provide all-round fitness, help in weight loss, improve immunity, provide better flexibility and good posture. Yoga helps in strengthening the muscles. Along with physical fitness Yoga helps to improve your mental health. It helps in relieving stress and builds inner strength (2).
Doing Yoga for First Time?
Generally we feel enthusiastic for the first time we do something and tend to forget the important things 😀 . For the same reason I have listed down the things you require for your first Yoga session
- Be well hydrated and make sure to refrain from caffeinated products a few hours prior to a scheduled class. Caffeine tends to dehydrate the body and increase heart rate.
- Have a light meal a couple of hours before a class. You can eat a fruit like banana or apple. If dry fruit is what you love , choose almonds, walnuts etc.
- Carry yoga mat and a water bottle.
- Wear comfortable cloths. Most Yoga asanas involve stretching so tight clothes might create problem.
Yoga Asanas for Beginners
Trikonasana or triangle pose is one of the best yoga asanas for beginners. This asana help you maintain balance , increase flexibility and reduce side belly fat. It is important to make sure that in this pose your body is bent sideways and not backward or forward. Avoid this asana if you are suffering from a migraine, low / high blood pressure or neck and back injuries.
Naukasana or Boat pose is a yoga pose which as its name suggests takes the shape of a boat. However, you are instructed to NOT practice this pose if you have low blood pressure, severe headache, migraine or if you have suffered from some chronic diseases or spinal disorders in the past. Asthma and heart patients are also advised to avoid this yoga pose. The boat pose should also be avoided during pregnancy and during the first 2 days of the menstrual cycle.
Read More: Shilpa Shetty Yoga for Weight Loss
3. Setubandhasana or Bridge Pose
Bridge Pose is a beginning backbend that aids to open the chest and stretch the thighs. When you are performing the pose, your legs and arms create a locked bridge with your body. Since your heart is at a higher position than your head in this pose it is considered a less strenuous inversion and offers all the benefits of inversions such as relief from sleeplessness, anxiety, fatigue, headaches, and stress and also mild depression. Bridge pose also improves digestion. Do not practice this pose if you have a neck or shoulder injury. Work within your range of abilities and limits always.
4. Tadasana or Mountain Pose
Tadanasa is regarded as one of the best poses for beginners. It is often regarded as the mother of all yoga poses. Tadasana is a simple standing asana which creates the foundation for all standing asanas. It is performed at the starting and end of the Surya Namaskar sequence. Tadasana can be performed in between other asanas to allow the body and mind to take in all the benefits of the previous asana and prepare for the next one.
Read More: Yoga Asanas for Back Pain
5. Shishuasana or Child Pose
It is a true resting pose and one that is easy to hold for a considerable period of time without the use of props. Sit on your heels touching your hips to the heels. Now bend forward and lower your forehead to the floor. Keep your arms alongside your body with hands on the floor, palms facing up. Gently press your chest on the thighs. Hold and then slowly come up. This pose helps immensely in calming the mind, improving your digestion, elongating the lower back among other things. Avoid this pose if you are suffering from serious back or knee injuries. Pregnant women must also avoid doing this. Also, avoid if you are suffering from ar recently have had diarrhea.
6. Hastpadasana or Hand to Foot Pose
It is the basic yoga asana that helps with constipation, hair loss, backache and also aids in increasing height. Hasta in Sanskrit means hands and pada means foot. It is a pose in which you stand and bend forward from your waist and try to touch your feet with both hands while not bending your knees. People suffering from high blood pressure, hernia, spine problem or cardiac problem should not practice this. Hastapadasana is best yoga for beginners pose.
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7. Utkatasana or Chair Pose
Utkatasana is a pose in which you try to sit in an imaginary chair and hold your pose for some time. This particular pose strengthens the lower back and torse, exercise the hips and chest muscles, balances the body and also tones the thigh, ankle, leg and knee muscles. Please avoid this pose if you have arthritis, chronic knee pain, sprained ankle, any kind of knee problems or damaged ligaments, insomnia or a headache.
Here is an informative video from Yoga with Adriene
The word literally translates to the rotation of the waist. It offers a nice stretch to your waist and aids in making it supple and flexible. Although a really simple asana, it can heal constipation if practiced properly on a regular basis. Avoid this asana during pregnancy, or if you have slip disc, hernia, or have had an abdominal surgery in the recent past. Also, consult with your doctor before practicing in case you have chronic spinal disorders.
Read More: Yoga for Piles
This posture is aimed at imitating the steady stance of a tree. Unlike a lot of yoga poses this pose requires you to keep your eyes open in order to maintain body balance. This pose helps in improving concentration, strengthening legs and aids those suffering from sciatica.
Paschima in Sanskrit means back and Uttana means stretching. It is known as seated forward bend pose. This particular pose helps in relieving stress, reducing fatty deposits in the abdomen, calming your mind, increasing height and balancing menstrual cycles among other things. This pose is also recommended for women post delivery. It is one of the best yoga poses for beginners.
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Adho means forward, Mukha means face or mouth and Svana means a dog. Adho mukha svanasana posture replicates a dog bending forward. This is one of the best yoga asanas for beginners as it is simple and has many benefits.
Adho Mukha Svanasana
12. Veerabhadrasana or The Warrior Pose
This pose strengthens the arms, shoulders, thighs and back muscles, all in one go. This pose is named after Veerabhadra, a fierce warrior, an incarnation of Lord Shiva. It is one of the most beneficial and helpful yoga pose.
This asana involves stretching. It resembles a cobra. Hence the name is derived from the Sanskrit word for cobra, Bhujang. This particular asana has a lot of benefits especially in the shoulder neck and abdomen region. It also aids in expanding the chest and has positive effects on blood circulation. It has also been found to alleviate stress and fatigue.
Garudasana is derived from the Sanskrit word Garud which means Eagle. The posture of this asana thus resembles an eagle. This asana is a derivative of the Tadasana. It thus begins with the practitioner standing on the Tadasana. This asana helps stretch out the hips and the thighs. It is also found to have benefits in strengthening the calf muscles. One of its important benefits is to alleviate diseases like sciatica and rheumatism.
15. Janu Shirshasana
This Asana derives its name from the fact that in the full expression of this pose, the head touches the knees. It is called the Head to Knee pose in English. This asana has mental benefits along with somatic benefits. It aids in calming the mind and even battling mild depression. The groin, hamstrings, and shoulders are properly stretched. It even has Internal body benefits. For example, the practicing of this asana stimulates the liver and kidney and massages the digestive organs.
The name of this Asana literally means Eastward facing Intense pose. It is called a variety of names in English like the Upward Plank or the Inclined Plank pose. Purvottanasana makes your biceps, triceps and wrists very strong. It also gives ankle a very good stretch all the while relaxing your mind.
17. Ardha Matsyendrasana
This asana is derived from a name of Lord Indra who is said to sit in this sort of a pose. This asana has benefits in making the spine supple and strong. It also expands the chest and increases the flow of oxygen to the lungs.
18. Baddha Konasana
In Sanskrit the word baddha meaning bound, kona meaning angle and asana/pose meaning posture. This pose is generally done by cobblers as they go about their daily chores. So another name for Baddha Konasana is the Cobbler Pose. This asana has many benefits towards pregnant women aiding in a smooth delivery. It aids the womens reproductive system in many ways. It has benefits in the area of improving blood circulation too.
This asana derives its name from the fact that it resembles a Camel when done. It is an intermediate level backbend. This asana helps in the alleviation of lower back pain. It also aids digestion as it massages the internal organs. It is very helpful for women as it eases discomfort due to menstruation.
Tips for doing Yoga
- It is advised to practice on an empty stomach at least 2-3 hours after a light meal.
- Warm up before starting.
- Be regular.
- Try to challenge your limits, little by little.
- Take help from a yoga expert.
- Consult your doctor regarding which asanas you can practice. Do not resort to practicing any asana without consulting.
You will be able to understand the deeper benefits of yoga once you become regular. Yoga takes you
beyond the body level and offers you a spiritual experience. It brings clarity to the mind and improves
your health. So without further ado, after proper consultation, embark on your yoga journey!