10 Simple Yoga Exercises for Beginners to do at Home


Date: 13-June,2020Last Updated: 10-February,2021
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Planning to start off a Yoga? We are here with the top easy yoga poses for beginners to help you start your Yoga Routine. Before that here' what you need to know about Yoga

"Yoga is the journey of the self, through the self, to the self." - Bhagavad Gita

Yoga is known to be the most effective and brilliant form of understanding self. The physical and mental attributes that we inhibit are only base to form ourselves to our best version. Yoga is the most natural form of "realization" that connects us to the God in Us.

You can attain the topmost levels of Siddhanta when you understand yourself by connecting to the roots of the culture and being aware of your surroundings. According to the Indian philosophy, Siddhanta denotes the point where you realize the truth and accept everything around you.

Just as these Yoga poses for beginners, there are certain excercises you can do easily at home! Explore them now!

Yoga is not only about yoga exercises. If you talk about physical activity solely, it is called Asana, which means a specific yoga position. It is something beyond. Along with the Asanas, other variants called Pranayama and Dhyana that is the Breathing exercises and meditation respectively, put together makes it a complete word "Yoga". By balancing all the 3, you can experience the true essence of Yoga.

Is Yoga based on a Religion?

You are truly mistaken if you think that Yoga is religion. It is a fact that it is a backed by scientific theories and facts. It has been since the Vedic age. Thus, It is a way of life, and the practice of the same includes the presence of Body, Mind, and soul. It has been the most natural way of being healthy, fit, and at peace.

Undoubtedly, you experience a healthy and positive body as well as mind. Yoga is known to cure many complex issues, and diseases like Asthma, Thyroid, and even the most common problems among women called PCOS (Polycystic Ovary Syndrome), etc. It also provides you a calm and balanced mindset that helps you do what is right and choose what is needed.

As Sri Sri Ravi Shankar says, "Health is not a mere absence of disease. It is a dynamic expression of life – in terms of how joyful, loving, and enthusiastic you are." Many benefits of Yoga assists the aspects of prioritizing Health and self, Some of them are;

1. The best way to release stress

2. Best way to calm a disturbed mind

3. Focused and greater awareness that also helps improve relationships

4. Helps to elevate your intuitive ability and also boost energy

5. An all-rounder fitness regime that helps in weight loss and mindful eating

If you are a complete newbie to Yoga and yoga exercises, planning to adapt it in your daily routine, we are here with a power-packed guide of 10 different types of yoga asanas that will help you kickstart your yoga journey. These are designed for the beginners which comes with a lot of benefits and can be practiced at any stage of life.

Here are some Easy yoga poses and streches for a healthy lifestyle

Types of Yoga Streches

1. Trikonasana (Also called the triangle pose):

With the essence of strengthening our emotional and physical bodies, Trikonasana is one of the classic standing Pose among all the standing Yoga poses.

In Trikonasana, your body takes the shape of a triangle for which it is also called an Extended triangle pose. This yoga exercise comes with many benefits for your neck and back muscles. It is also good for weight loss as it improves one's digestion system.

2. Utkatasana (Also called the chair pose):

Sitting in a chair is one of the easiest to do isn't it? Can you balance yourself like you are sitting on a chair without a chair? Well, this posture challenges you to do so. Utkatasana is one of the most intense postures that you adopt.

Though it sounds complicated, you can still perform it in the easiest way. This posture is all about balance, focus, and breathing pattern. Doing this yoga exercise right comes with various advantages, especially in your arms, legs, and lower back area. However, it is not recommended for people with any knee-related issues.

3. Bhujangasana (Also known as Cobra pose):

Bhujangasana is a combination of two Sanskrit words being Bhujanga- Cobra and Asana- Posture. It is a traditional part of Sun Salutation or Surya Namaskar. This helps in strengthening the shoulders and entire back area with also toning the abdomen area. This is one of the easiest yoga poses for beginners

One of the best yoga exercises, it also improves blood circulation, which is an overall advantage to the whole body if you are facing any condition that creates distress in your back area, then it is highly recommended to consult your doctor before practicing the same.

4. Adho Mukha Svanasana (Known as downward-facing dog pose):

This is one of the easiest asanas that any beginner could practice. It is also recommended to include this Asana in your daily yoga routine. This Pose replicates the dog facing downwards, and thus the name is formed of such.

This Pose brings strength throughout the body that further energizes and rejuvenates your body. Unlike Bhujangasana, even this Pose comes under the set of Surya-namaskar or Sun-salutation

Types of Yoga Asanas

5. Vriksasana ( Also called as the Tree pose):

This Pose gracefully recreates the posture of a tree. It is one of the perfect yoga poses for beginners. It helps flow strength and balance of legs that help you feel centered and grounded.

The stretch of legs helps in revitalizing yourself. It consists of a lot of emotional and physical benefits like toning the entire leg muscles with further building confidence and self-esteem.

6. Veerasana (Also known as the Warrior pose):

The best solution to your disturbed and uncontrolled thoughts is this Pose. It is known to increase your concentration power and keep you in the realm of utmost consciousness physically and mentally.

Also, if you or anyone of your friends are facing nervous, digestion or constipation problem then this Asana is highly recommended!

7. Balasana (Child pose):

As you begin practicing, Like any other asana, Balasana is also one of the must-perform asanas. It is an easy and most beneficial asana.

Balasana is more like a resting pose. It removes all the distress when you perform it after a heavy workout or after a tiring day. It is also the best Asana for digestion related problems

8. Dhanurasana Yoga (The Bow pose):

Locking you up with a lot of energy, Dhanurasana is known as the best Asana to tone your leg and arm muscles. This Pose helps develop a mind that brings benefits to your Health and mind.

Performing this with a glee can help you stay in a calm state of mind.

Pranayama:

Along with physical postures, even the breathing exercises play a major role and is recommended to perform at least 2 every day

Pranayama is a set of breathing exercises that assists us in experiencing instant peace of mind to higher awareness. These are performed to clear the blocked Chakras and Nadis and thereby increases the energy levels in you. There are many variations on the same. Below are 2 of the best pranayama you can practice to keep yourself energized.

Types of Pranayama

9. Kapala Bhati (Skull Shining):

The technique is one of the traditional methods of passive inhalation and active exhalation via belly. This helps increase the blood flow in your lower abdomen areas. Performing this comes with a great deal of mental and spiritual benefits. This induces heat in the body

10. Sadanta:

Sadanta is the best practice to release heat flowing inside your body. The opening of mouth and and breathing through the fence made of teeth can help keep the gums and teeth healthy. Not only that, it lowers the temperature and keeps you cool.

The practice of the above mentioned pranayama sequence is known to be the best practice of controlled breathing that balances the heating and cooling of your body.

Easy Yoga Poses

Yoga is not a substitute for medicines, yet the continuous practice of Yoga, will help you develop your mind and body towards a healthy direction. It can boost up your immunity power to fight back against pandemics like Corona to a certain extent.

For someone with medical ailments should always consult their doctor before adapting to a particular Regime unlike Yoga.

Perform the yoga poses for beginners as mentioned above to kickstart your yoga journey today.

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