Yoga is celebrated for its holistic benefits to mind, body, and spirit. If you are a beginner, yoga can help enhance physical strength, improve flexibility, and simply find moments of tranquility amidst life's hustle.
As you start your yoga journey, it is essential to begin with foundational poses that support proper alignment, breathing techniques, and mindfulness. These foundational elements not only enhance the effectiveness of each pose but also cultivate a deeper connection between body and mind.
Yoga expert Rati S Tehri, shares 8 beginner-friendly yoga poses that are easy to learn and offer numerous benefits for both body and mind:
Mountain pose (Tadasana)
How to perform: Stand with feet together, arms at your sides. Distribute your weight evenly across both feet, engage your thighs, lift your chest, and reach your arms overhead with palms facing each other.
Benefits: Improves posture, strengthens thighs, knees, and ankles, and increases awareness of your body.
Downward-facing dog (Adho Mukha Svanasana)
How to perform: Start on all fours. Lift your hips up and back, straighten your legs, and press your heels toward the floor. Keep your head between your arms.
Benefits: Stretches the shoulders, hamstrings, calves, and hands while strengthening arms and legs. It also relieves tension and boosts circulation.
Cat-cow pose (Marjaryasana-Bitilasana)
How to perform: Begin on all fours. Inhale, arch your back (Cow), lifting your tailbone and head. Exhale, round your spine (Cat), tucking your chin and tailbone.
Benefits: Increases spine flexibility, massages the organs, and helps relieve stress.
Child pose (Balasana)
How to perform: Kneel on the floor, sit back on your heels, and fold forward, extending your arms in front of you or alongside your body.
Benefits: Gently stretches the hips, thighs, and ankles, while reducing stress and fatigue.
Cobra pose (Bhujangasana)
How to perform: Lie face down with legs extended. Place your hands under your shoulders, press into your palms, and lift your chest, keeping elbows slightly bent.
Benefits: Strengthens the spine, opens the chest and lungs, and improves posture.
Warrior I (Virabhadrasana I)
How to perform: Stand with legs apart. Turn your right foot out 90 degrees and left foot slightly in. Bend your right knee, keeping your left leg straight. Raise your arms overhead.
Benefits: Strengthens legs, opens hips and chest, and improves focus and balance.
Tree pose (Vrksasana)
How to perform: Stand on one leg, place the sole of your other foot on your inner thigh or calf (avoid the knee). Balance and bring your palms together at your chest or overhead.
Benefits: Improves balance and stability, strengthens the legs and core, and promotes concentration.
Seated forward bend (Paschimottanasana)
How to perform: Sit with legs extended. Inhale, lengthen your spine, and exhale, folding forward from the hips, reaching for your feet or shins.
Benefits: Stretches the spine, shoulders, and hamstrings, stimulates the liver and kidneys, and improves digestion.
Always consult with a yoga instructor and your physician before starting any yoga practice, especially if you have underlying health conditions.
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