For the health-conscious, exercise is an important part of the routine. But for those who wish to start with a regime, find it difficult to select what to choose from the variety of available options- yoga, Pilates, Zumba, stretching, dance, etc. We recommend you begin your workout with yoga. Yoga helps in holistic healing of the body, provides strength, and improves balance and flexibility. It improves physical as well as mental health by reducing stress and anxiety.
Tips to Care of:-
- If you have a chronic ailment or physical/internal injury, perform asanas in consultation with the yoga teacher/doctor
- Do not push yourself into the pose. Please listen to your body
- With regular practice, you will be able to achieve the correct posture and it is suggested to increase the duration gradually
- Just focus on the breaths while performing the asanas
- All asanas might not suit your body. Do those in which you feel comfortable
We have listed a few asanas for you beginners with which you kick start your workout regime.
Yoga Asanas for Beginners
Tadasana (Mountain Pose)
This pose involves standing steady like a mountain. The word ‘Tada’ means a mountain, hence, the name of the pose.
strengthens the knees, ankles, and thighs and improves body posture and balance
It is one of the easiest poses and can be performed in any corner of the house. All you need is just some space. To perform this asana, spread your legs and while inhaling raise both your arms upwards and interlock them at a distance above your head. Slowly stand on your toes by lifting your heels away from the floor. Hold this position and breathe for as long as you can and while exhaling, bring your heels on the floor and your arms at the sides.
Just make sure that your spine is straight and that the body is straight and does not sway to the sides and the neck should feel elongated and the bodyweight should be spread evenly on the toes.
Vrikshasana (Tree Pose)
The name has been derived from Sanskrit words- ‘Vriksh’ meaning tree and asana indicating the posture. The posture when performed completely is similar to that of a tree, hence, the name.
strengthens thighs, calf, ankle, vertebral column, increases concentration and immunity, strength, calms and relaxes the nervous system
Stand with your feet together. Fold your right leg onto the thigh of the left one in a way that the right leg is perpendicular to the left one. While inhaling, extend your arms above your head in the Namaste posture. Feel the stretch and hold as long as you can. While exhaling, bring your leg and arms down. Repeat the same on the other leg. This is one round. 3-5 is the ideal amount of rounds.
Trikonasana (Extended Triangle Pose)
The asana resembles a triangle, hence, it has been named so (Trikona in Sanskrit means triangle). People with back injuries and suffering from blood pressure problems should not practice this asana.
Improves blood circulation in the body, fat reduction in the waist and thigh region, increases focus and body balance
Stand with your feet stretched wide apart. Extend both the arms and bring them at the shoulder level, perpendicular to the ground. While inhaling, raise the left arm and bend the body towards the right taking the support of the waist. The right arm should the right toe or the ankles or the shins and both the arms should form a straight line and keep your gaze at the left arm.
Make sure that the back and waist are straight and you do not slouch. The body should be bent sideways; the chest and pelvis should be open. Take deep breaths and stabilize your body. While inhaling, come back up, drop your arms to the sides and stand with your feet together. Repeat the same on the left leg. For those who have trouble balancing can take support of the wall.
Bhujangasana (Cobra pose)
Cobra pose also known as ‘bhujangasana’, is a reclining back bending asana. The name has its origin from Sanskrit words, ‘Bhujang'(meaning Serpent) and asana (meaning pose). While it is one of the main poses in Surya Namaskar, it can also be performed as it is.
You can start this posture with the prone position (lying straight on the floor with the stomach touching the floor and the back body facing the roof). Pregnant ladies and those with a back injury and back pain issues should do this asana only after consultation with a doctor.
Reduces stiffness in the back, strengthens and increases the flexibility of the back, shoulders and abdomen and tones the buttocks
While lying down, place your elbow just at the side of your body. Gently lift your head off the floor while inhaling. Your back should be stretched and arched deeply and the gaze should be at the roof. Breathe normally and hold the pose for 15-30 seconds. Exhale deeply and release the asana and come back to the floor.
Perhaps the simplest of all, Shavasana as the name suggest requires you to lie down ‘like a corpse.
Relaxes the body, calms the mind and helps relieve stress
This is the final resting yoga pose. This pose takes the body into a deep meditative state, letting it relax and rejuvenate. Legs should be stretched, spread apart, making a Y shape. Palms should be out on the sides and the body should be completely relaxed.
Apart from the above-mentioned poses, you can also try Paschimottanasana(Seated forward bend), Viparita Karani (Legs-up-the-wall pose), Setu Bandha Sarvangasana (bridge pose)and Dandasana (Staff Pose).
It is highly recommended that the asanas should be performed after consultation with your doctor or a physiotherapist. Also, gradually increase the duration and the repetition of the poses. Along with yoga, a healthy lifestyle, a balanced diet and keeping yourself hydrated is essential.