If you are looking for a fitness plan that takes care of your physical as well psychological well-being, there can be nothing better than Yoga. Yoga exercise routines have gained tremendous popularity for its effectiveness in restoring the harmony of your body mind and soul. Modern research has confirmed that Yoga can relieve you from stress, anxiety, depression, and chronic pain while imparting flexibility and toning your muscles. Nothing can promote your fitness in a holistic manner the way Yoga does with yoga poses for beginners or regular devotees

In this article, we will discuss some simple yet beneficial yoga poses for beginners.

Sukhasana or Crossed leg Pose: in this asana, you are supposed to sit in a crossed-leg meditation posture while placing your hands on the knees. This position improves your back flexibility and introduces to the spiritual world of Yoga. Practice deep breathing with closed eyes. This posture is very good for relieving your stress.

Vriksasana or Tree Pose: this posture is very effective in improving your balance and flexibility. Many Yoga gurus have praised this posture for its stretching potential. According to Shea Vaughn, this pose can stretch your body from the toes to the fingers. In order to practice this pose, stand in a prayer posture and stretch your hands over the head. Now, bend your right knees and bring your leg to the inner thighs of the left leg. Hold this position for 30 seconds and repeat the same process by alternating your legs.

Chakravakasana or Cat-Cow Pose:  Another one of the very simple yoga poses for beginners that will strengthen your back muscles and spine. Start this posture on all fours like a cat. Your hands should be straight to the shoulders. Similarly, the knees should be directly below the hips. Inhale while slightly arching your back as you lower your chin towards the chest. Make sure that this stretching movement from the neck is passed to the tailbone. Now, Exhale and restore your back while lifting your head in the same tilted position. Repeat this process to learn the intricacy of the movements.

Adho Mukah or Downward facing Posture: in this asana, keep your weight on the legs and raise your hips to make an inverted V shape. Keep your head in line with the hands and lift your buttocks while stretching the heels towards the floor. If you face any problem in your hamstring, you can slightly bend your knees. Try to hold this position for five or six breaths and improve your stretch with each exhalation.

Virbhadrasana or Warrior Pose: this posture is known as the warrior pose. The posture requires you to spread your legs in a wider stance. The stretching is almost similar to lunge, but you should learn the right movements to benefit from this Asana. When moving to warrior II pose, both hips and shoulders open to the side.

Tadasana (mountain) or Dandasana (Staff) Pose: the mountain or tandasana is all about the body alignment. You are supposed to maintain a perfect standing alignment, right  from the head to the toes. The shoulders and pelvis are stacked along your Bodyline. This posture improves the balance in your shoulders. Dandasana or staff posture is a similar pose that can be practiced in a sitting position. This posture helps you in sitting straight with absolutely flat butt on the floor.

Rajakapotasana or Baby Pigeon Pose: start on all fours and move your one leg between the hands while extending the other leg in a backward motion as if you are doing a lunge. Now, rotate the knee, which is moved between your hands, in such a manner that the calf muscles are flat on the floor and the foot is resting under the groin of the extended leg. Lower your upper body all the way to folded leg or the elbows of your hand. Maintain this position  for five or six deep breathings. Repeat the same process with the other side.

Balasana or Child Pose: this pose is considered as the most healing of all poses. You can assume this posture at any time when you feel tired or need a break. In this posture, you bend your knees and lower your butt from a downward facing dog position. The chest should rest on your knees, and your shoulders and head are lowered to the floor. In a variation, you can fold your arms  and place it under your forehead. Practice deep breathing and relax as long as you want.

SUMMARY

If you are interested in learning more about yoga exercise and its health benefits from yoga poses for beginners there are many reference books available on the internet which will give you a wealth of information  on how yoga can improve health and wellbeing in your lives. Two that I have found to be personally beneficial are ‘Brilliant Yoga‘ and ‘Clubbell Yoga – Primal 12‘

James Kelly

http://www.learnhandyhealthandwellnesstips.com

High Wycombe, Western Australia, 6057

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