Yoga Asanas for Beginners

Yoga is the perfect blend of physical and mental exercises. If you are someone who has a stressful job and not a lot of time to go for workout at the gym, then yoga would be the best way to go. If you do not have any experience in yoga, then there are certain things to learn before you begin. Remember, that any form of exercise requires a certain amount of discipline and regularity, only then can we reap the benefits of it.

Before you Begin

There are a few things to know about yoga before you begin practicing different yoga poses. A few dos and don'ts will put you on the right track to complete fitness.

• Yoga can be practiced by children, but the duration of maintaining each asana should be short as compared to adults.
• The best time to perform yoga asanas is early morning, before eating anything to get the best results.
• Yoga must be practiced for 35 to 40 minutes everyday.
• The best place to perform yoga is in a spacious and open place which is quiet and has fresh air circulating.
• Practicing yoga barefoot is a tradition, however use a mat or a carpet while doing so.
• It is advised that pregnant women do not practice yoga, also yoga during menstruation should be avoided.

Now that you know of the requirements of yoga, let us begin with a few simple asanas that will help you learn how to do yoga, and also help you in advancing to the next levels.

Basic Yoga Poses for Beginners

There are four basic positions in which asanas are performed, which are mentioned below.

• Standing position
• Sitting position
• Supine position
• Prone position

You could take a look at all the yoga pose names to know what they exactly mean.

Standing Position

Tadasana
Stand erect with your legs together. Place your hands on the side, close to your thighs. Raise your arms upwards pointing towards the sky. Raise your heels and balance on your toes. Stretch you body as much as you can. Hold the stretched position for a few seconds and slowly come back to the original position, along with your hands on your sides. Repeat this at least twice. This is one of the basic yoga poses. Tadasana, also known as the mountain pose, helps in maintaining the correct body posture and also resolves back pain.

Virabhadrasana - I
Stand erect, and keep your feet apart. Turn the left foot which is behind by 45 degrees. Bring your right foot forward and bend it in such way that the thigh of the right leg is parallel to the floor. The position should be such that your left leg is stretched behind and the foot is at a 45 degrees angle. Bring your arms up and join your palms above your head, stretched. Repeat this asana with the left leg forward. This is also known as the warrior position and is good for you hip and thighs.

Sitting Position

Baddha Konasana
You have to be seated erect on the floor. Fold your legs with your bent knees on either sides and the soles of your feet touching each other. Keep sitting erect while doing this. Hold your feet and press the outer edges together. Maintain this position for a while. This asana help in making your hips flexible. It is also a good exercise for the groin.

Dandasana
Sit in an erect position. Stretch you legs straight in front of you. Place your hand on either sides on the floor. Flex your feet. You can try picking your heels off the floor. This is a basic yoga pose and may sound very simple but is good for beginners and works well on the thighs.

Supine Position

Balasana
For this position you need to be on your tummy. Lie on your tummy. Bend your knees such that they are placed under your belly. Try to rest your head on the floor such that it faces the floor. Stretch your arms outwards and touch the floor. Maintain the position for a few seconds. This is a resting pose which actually means a child's pose.

Ananda Balasana
Lie on your back and bring your knees close to your chest . Bend them, so that they come close to your shoulders. Your ankle should be such that the shin is perpendicular to the floor. Hold the outer edge of your feet. This is one of the best yoga poses for back pain and hamstrings.

Prone Position

Bhujangasana
Lie on your tummy and place your chin on the floor. Fold your hands near the elbows and place the palms on the floor on either side of your shoulder. Now slowly raise your head and pull yourself backward from your thorax. The position looks exactly like that of a cobra. Maintain this position and slowly return to the original position. This asana is good for your chest and tummy.

Ardhadhanurasana
Lie on your stomach and place your legs a few inches apart. Bend your left knee upwards and hold this with your left hand. You can hold your ankle or heel. Keep the neck in line with your back and stretch you right arm outward, as if you were flying. Hold this position for a few seconds and repeat with the other leg and arm. This asana is claimed to benefit the kidneys, adrenal glands and also the reproductive system.

All these were asanas for beginners. Remember to do a few yoga warm up exercises before you begin practicing yoga in full swing. A regular schedule of these asanas along with a correct diet will surely bring in the desired changes and workout as a perfect formula for a fit and healthy body.