5 Essential Yoga Poses For A Beginner

Yoga

These asanas can help to lose weight

We won’t be surprised to know if you have decided to begin your yoga practice now witnessing its soaring popularity overseas. Yoga, an ancient Indian form of physical activity, is a combination of strengthening and stretching poses with deep breathing and meditation. There are 100 different yoga poses, each one offering distinctive health benefits. And with so many options available, it can be quite overwhelming for a beginner to decide, which yoga pose to start with. Here we have listed 5 easiest and basic yoga poses that are essential to perfect for a beginner. These poses can increase flexibility and even help you lose weight.

Adho Mukha Svanasana or Downward Facing Dog

Step 1: Come on all your fours, so that your body makes a table-like structure. Your wrist should be directly under your shoulders and knees under your hips.

Step 2: Inhale and gently lift your hips upward. With this, straighten your elbows and knees to make an inverted V shape.

Step 3: Press your hand into the ground and straighten your neck. Your ears should touch your hands, fix your gaze to your navel and inhale.

Step 4: Pause for a few seconds, then bend your knees and return to the table position.

Phalakasana or Plank pose

Step 1: Start with lying down flat on your stomach. Inhale and slowly lift your body from the mat by straightening your hands and tucking your toes under. Your arms should be perpendicular to the floor and shoulders directly over the wrists.

Step 2: Your body should form a straight line from head to heels. The position will look similar to a push-up position.

Step 3: Pause for a few seconds in this position and take deep breaths. Slowly come back to the normal position.

Balasana or Child’s Pose

Step 1: Kneel on the floor with your toes together and knees slightly apart from each other. Rest your hands on your thighs.

Step 2: Exhale and lower your torso down on the mat. Your belly should be resting on your thighs and head should touch the mat.

Step 3: Stretch your hands forward, so that your palms touch the front of the mat.

Step 4: Hold the position for 10-20 seconds and come back to normal position.

Virabhadrasana 2 or Warrior 2

Step 1: Stand on the ground with your feet hip-wide apart and your arms by your sides.

Step 2: Exhale and take a large step to the right (2 to 3 feet away from your left foot).

Step 3: Now turn your right toes towards the right and bend your knees at a 90-degree angle.

Step 4: Turn your left feet inwards by about 15 degrees. The heel of your right foot should be aligned to the centre of the left foot.

Step 5: Lift both your arms sideways. Bring it at the level of your shoulders. Your palms should be facing upwards.

Step 6: Take a few deep breaths in this position.

Step 7: Turn your head to your right and gently push your pelvis down as much as you can. Pause for a few seconds and then come back to the starting position.

Vrksasana or Tree Pose

Step 1: Stand straight on the ground, with your feet close to each other and arms by your side.

Step 2: Bend your left knee and place the sole of the left leg on your right thigh. Your left leg should be straight.

Step 3: Take a few deep breaths and try to balance your body in this position.

Step 4: Gently raise your arms by your side and bring them over your head. Join both the palms together in Namaste mudra.

Step 5: Your head should be straight and spine neutral. Hold this pose for 2-3 seconds and keep breathing.

Step 6: Bring your hands back to the starting position and put your leg back to the ground. Repeat the same with the other leg.

SOURCE: bit.ly/2uUA1TE

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