12 YOGA POSES FOR BEGINNERS

Derived from the Sanskrit word “yuji,” meaning yoke or union, yoga is an ancient practice that brings together mind and body. 

There are tons of reasons why you should add yoga into your daily workout regiment. 

Here are the top benefits to doing yoga regularly:

1. Improves Flexibility

2. Builds Strength

3. Increases Muscle Tone

4. Improves Balance

5. Supports Joint Health

6. Prevents Back Pain

7. Teaches Better Breathing

8. Fosters Mental Calmness

9. Reduces Stress

10. Increases Self Confidence

Below are 12 beginner yoga moves that you can incorporate into your daily life that will strengthen your mind and body.

 

1. DIAMOND THUNDERBOLT (VAJRASANA)

Benefits: This pose helps regulate blood circulation in your pelvic area and aids in digestion.

How to do it: The position is basically sitting down on your legs with your heels touching your bottom. Easy, right? You should hold this pose for two minutes if you’re just starting out.

2. GRACIOUS POSE (BHADRASANA)

Benefits: Body alignment is improved thanks to this pose.

How to do it: This pose has you sitting down with your legs apart and feet touching each other. Relax your head, neck and spine. Hold for as long as your comfortable.

3. COBRA POSE (BHUJANGASANA)

Benefits: This pose is therapeutic for asthma, stretching, improves menstrual irregularities.

How to do it: For this one you will lay on your stomach with your forehead resting on floor to start. Press the top half of your feet against the floor while placing your hands underneath your shoulders. Throughout this pose keep your shoulders back and down. Next breath in and start to lift your head and chest off the floor. Keep your shoulders relaxed and exhale while lowering yourself back onto the ground. Hold up to 30 seconds.

4. HALF SPINAL TWIST POSE (ARDHA MATSYENDRASANA)

Benefits: The pose increases flexibility and cleanses internal organs. 

How to do: In this pose you will bend your left leg so that the heel of the left foot lies next to the right hip. Take your right leg over your left knee. Place your right hand behind you, and your left hand on the right knee to increase and decrease the stretch. Hold the pose for a few seconds, breathing slowly and deeply.

5. CORPSE POSE (SHAVASANA)

Benefits: This pose is an important one for reducing anxiety and promoting muscle relaxation.

How to do it: For this pose you will lie down letting your muscles deeply relax and keep breathing into your abdomen. Try to ignore distractions and clear your mind by focusing on your breathing. Hold this pose as long as you are comfortable.  When you’re finished with the exercise get up very slowly.

6. FISH POSE (MATSYASANA)

Benefits: This pose strengths muscles and improves posture.

How to do it: Lie on your back and bend your knees while resting your feet on the floor. Inhale while lifting your pelvis slightly off the floor and slide your hands, palms down, below your bottom. Hold for 15 to 30 seconds.

7. SEATED FORWARD BEND (PASCHIMOTTANASANA)

Benefits: This pose helps with many issues which includes relieving the symptoms of menopause and menstrual discomfort.

How to do it: For this pose you’ll be sitting on the floor with legs extended out. Focus on leaning  towards your toes instead of towards your knees. Stay in the pose 1 to 3 minutes.

8. TRIANGLE POSE (TRIKONASANA)

Benefits: This pose stimulates function of abdominal organs along with reducing stress.

How to do it: Stand with legs apart and extend your arms. When you have your arm extended to the right, drop your right arm so your right hand reaches the front of your right foot. Breath and hold for 5 to 6 breaths.

9. CHAIR POSE (UTKATASANA)

Benefits: This one stimulates the heart, diaphragm, and abdominal organs.

How to do it: This pose is basically a squat, keeping balance, deep breathing and holding. Hold for 30 seconds to a minute.

10. CHILD’S POSE (BALASANA)

Benefits: The child’s pose reduces stress and fatigue.

How to do it: For the position you get onto your hands and knees and then relax your arms and let your forehead rest on the floor. Hold 3 minutes.

11. WIND-RELIEVING POSE (PAWANMUKTASANA)

Benefits: This pose is used for eliminating trapped gas and improving your digestive system.

How to do it: For this pose you get into a fetal position on your back with your knees drawn up towards your chest. You will hold your knees and then lower your right leg and straighten it while still holding on to your left leg. Hold pose for up to a minute.

12. HALF/FULL STANDING FORWARD BEND (UTTANASANA/ ARDHA UTTANASANA)

Benefits: This pose helps strengthen your body and aids in digestion.

How to do it: For this pose you stand straight up and fold forward, while keeping your spine extended. Go at this one slowly especially if your back isn’t used to bending. Hold for 30 seconds to a minute.

 

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