Yoga is the most effective and historic ways to improve your physical and mental health. Yoga is a combination of your body movement and breathing techniques to balance your body and clam your mind and if you do yoga in daily basis then you achieve a flexible body and a clam mind that can helps you in your daily work. So, if you want a healthy body you must do yoga and you are beginners then here is top 10 yoga exercises for beginners:-
7 Yoga Exercises for Beginners
- Mountain Pose (Tadasana)
- Downward-facing dog (Adho Mukha Savasana)
- Child’s Pose (Balasana)
- Cat-cow Pose (Marjaryasana-Bitilasana)
- Warrior I (Virabhadrasana I)
- Warrior II (Virabhadrasana II)
- Tree Pose (Vrikshasana)
1. Mountain Pose (Tadasana)
Tadasana is a basic standing pose of yoga and this asana(pose) is a starting point for most other asana.
- The Action: You stand tall and your feet together, balanced weight, and your spine is straight.
- The Goal: Your goal is to achieve perfect balance in your body, “alignment and stillness like a mountain.”
- Top Benefits: Improve your body posture, this asana gives strength to your legs and core and its sharpens your mental focus.
2. DOWNWARD -FACING DOG (Adho Mukha Savasana)
Downward Facing Dog (adho-Mukha Savasana) is one of the basic and very popular yoga pose. In this pose your body forms an inverted “V” shape – your hands and feet are on the ground and your hips pointing upwards.
- The Action: You come onto your hands and knees and your hands under your shoulders, knees under your hips. Now lift your hips and straighten your legs. Press your heels toward the ground and keep your head relaxed.
- The Goal: Your goal to achieve flexibility, improve your body alignment, build strength in your arms, shoulders, legs and increase your blood circulation and decrease stress and anxiety.
- The Benefits: Stretch your full body for flexibilty, strengthen your back, legs , shoulders and improve your blood circulation.
3. Child’s Pose (Balasana)
Child’s pose is a resting and relaxing pose and this pose clam your body and your mind. In this pose, you sit on your knees and bend forward, your forehead touches the ground, and your body is completely relaxed.
- The Action: Sit on your knees, your toes touching behind you. Bring your hips to your heels. Now bend your body forward. Keep your forehead on the mat. Stretch your arms forward or close to your body.
- The Goal: Your goal to achieve relax in you body and clam your mind ,focus on your breath.
- The Benefits: This pose give you relief on your back, shoulders, and neck. Reduce your stress and anxiety, clam and deep your breathing. This pose best for recovery after yoga workout.
4. Cat-cow Pose (Marjaryasana-Bitilasana)
Cat-cow pose is one of a gentle spinal movement in yoga. In this pose you round and create a arch your spine – the movement is accomplished by simultaneous breathing.
- The Action: Come onto your hands and knees, Breathe in and drop your belly down and chest and chin-up, spine arch then breathe out and pull your belly in, round your back and chin toward your chest.
- The Goal: Cat-cow pose main goal is to warm-up your spine, increase your mobility and synchronizing movement with breath.
- The Benefits: This pose flexible your spine, reduce stiffness in your back and neck, improves your blood circulation and balance your mind and body.
5. Warrior I (Virabhadrasana I)
Warrior 1 is also known as virabhadrasana 1. Warrior 1 is build your strength and confidence. In this pose, you place one foot forward and one back, raise both hands upwards and keep your chest open.
- The Action: Put your one foot forward and knee 90° bend and another one on back and your heel touch foot, keep your hips square to the front and raise both hands, palms together or slightly apart. Look forward or towards your hands.
- The Goal: Your goal to achieve strength, stability, and develops your inner power, improves your body posture and mental focus.
- The Benefits: Strong your legs, hips and core, open your shoulders and chest, improves your balance and stability and improve your confidence and focus.
6. Warrior II (Virabhadrasana II)
Warrior 2 is also known as virabhadrasana 2. Warrior 2 is build your strength and confidence. In this pose your legs are wide ,your front kneebis closed and the arms are extended straight out to the sides , with the gaze directed towards the front hand.
- The Action: keep your foots wide open, the knee of the front leg is bent 90°. Your back leg is straight, with the foot slightly turned out. Hips are open to the side. Both hands are at shoulders level, straight and look at the fingertips of the front hand.
- The Goal: Warrior 2 main goal is strengthen your lower body, improves stability, develop sustained focus.
- The Benefits: Your legs, thighs and hips gets strong increase your stamina and endurance, improve your balance and body awareness and increase your mental focus and confidence.
7. Tree Pose (Vrikshasana )
Tree pose is also known as Vrikshasana. In this pose, you balance on a one leg, place the other foot on your thigh or calf, and keep your body perfectly straight-syable just like a tree.
- The Action: stand straight, lift one leg and place it on the thigh or calf (do not place it on the knee), maintain your balance, keep both hands in namaste pose or lift them up, fix your gaze on a single point.
- The Goal: Tree pose main goal is improves your balance, stability or develops your mental focus and calm your inner body.
- The Benefits: improves your body balance and stability, strong your legs and core, improve focus and concentration and better your posture and body control.
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