Yoga is one of the best ways of maintaining good physical and psychological health. People have practiced it for thousands of years, and it’s still being practiced by many all over the world. In fact, people can do yoga poses when stretching after getting out of bed without even knowing it.
So, if you want to start practicing yoga on your own, stick around, and we will give you some of the most accessible positions that will strengthen your muscles and correct your posture.
1. Mountain Pose (Tadasana)
The mountain pose is the first position in yoga. It looks like nothing is going on, but it can be quite hard at first. You will look like you’re just standing and waiting for something, but there are numerous muscles involved in this pose.
First of all, your heels have to be touching and firmly on the ground. The muscles in the legs are fully engaged, and all of your bones have to be in line with each other. The shoulders should be directly above the hips, with your shoulder blades in the straight position. The top of your head should also be straight. Remember to breathe correctly while performing the mountain pose.
2. Downward-Facing Dog (Adho Mukha Svanasana)
One of the most popular yoga poses for beginners is the downward-facing dog. It’s an element found in all yoga practices and it’s an excellent exercise for stretching your entire body. You have to get on all four, so your arms are directly beneath your shoulders. Hunker down with your feet and hands and start moving your hips upwards. As you do that, move your hips closer to your heels.
If you’re not flexible enough, you can keep your knees bent a bit, but if you perform the exercise on a daily basis, you will straighten your hamstrings. As you straighten your legs, move your hands forward if you’re too uncomfortable. When you’re in the upward position, rotate your elbows towards each other. Move your hips front and back to stretch your thighs. Make eight breaths before dropping back down on all fours to rest.
3. Garland Pose (Malasana)
The garland pose starts almost the same as the mountain pose. Stand with your feet together and then move them towards the edges of your yoga mat. Bend your knees to make a squat, but your heels have to stay on the ground. If you can’t do that, place a rolled-up towel or blanket below them.
This position is very natural for children, but we forget about it as we get older and our muscles become less flexible. It’s one of the best exercises for people who spend a great deal of time sitting, as it stretches the hips and back. It’s also very beneficial for people who have to kneel a lot.
4. Raised Arms Pose (Urdhva Hastansana)
The raised arms pose is one of the easiest you can try. You need to stand with your back straight and raise your arms above your head. It starts the same way as the mountain pose, but you have to raise your arms while keeping them straight. It’s suitable for morning stretching, and it requires you to maintain proper alignment.
Keep your heels firmly on the ground and keep your shoulders moving away from your head. Rotate your arms until your fingertips touch above your head. Keep facing forward to look at your hands and stay in that position for two breaths.
5. Plank (Kumbhakasana)
The plank found its way to many modern exercise programs because it’s very beneficial for the entire body. It teaches you how to balance on your hands while strengthening your entire body, especially the core. Learning how to breathe is a critical factor for this position.
You have to drop an all fours and tuck on your toes. Then, lift your entire body so that you’re only standing on your toes and palms. It should look similar to when you do push-ups. Straighten your back and stay in the position for about 10 breaths before dropping down for a break.
6. Standing Forward Bend (Uttanasana)
The standing forward bend will be a little challenging to complete at first until you make your lower back muscles and thighs more flexible. The position requires you to make a full front bend from the standing position so that your palms touch the ground. You should keep your knees a little bent at first and try straightening them up after a few sessions. Let your head hang when you bend over. You can keep your feet together or spread them to the width of your hips.
7. Tree Pose (Vriksasana)
This position is the one that pops into mind when you think about yoga. It’s one of the most recognizable poses that teaches you how to balance on one foot and promotes focus and clarity of thought.
From the standing position, place your palms together and lean your right foot on your inner left thigh. Focus your eyes on something in front of you. Gaze for 8 to 10 breaths before switching legs. Relax your shoulders while keeping your core muscles busy. Make sure you’re not leaning while balancing on one foot. It’s one of the easiest yoga poses for beginners.
8. Lunge Pose (Anjaneyasana)
The lunge pose is perfect for straightening your legs and hips. From the standing pose, step with your left leg as far to the front as you can. Bend your right knee and move your body all the way to the front, leaving your right foot in the back. The position is similar to a low start for sprinters. Keep leaning forward until your right thigh is parallel with the ground.
When you stretch one leg, push your body back into the original position without moving your feet. Finally, move your front foot back into a standing pose and repeat the lunge with the right foot. Switch between the two for 10 times.
Become Healthier with These Simple Yoga Exercises
These yoga poses for beginners are ideal for stretching in the morning, and they are straightforward to perform. Of course, it’s always better to join a yoga class to see how every pose is performed correctly, but you can complete these simple exercises by yourself. And if you keep practicing every day, you will feel a significant change in body strength and muscle flexibility. Good luck.
References:
https://www.yogajournal.com/poses/10-simple-yoga-poses-that-help-everyone-at-any-age#gid=ci02228525500026fe&pid=01-breathing
https://www.self.com/gallery/must-know-yoga-poses-for-beginners
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