Yoga Exercises for Beginners

In the last few years, the world has really opened up to the science of yoga. People are increasingly becoming aware of the numerous benefits that yoga has to offer. Therefore, it doesn't really come as a surprise that new yoga training institutes, centers, etc. keep popping up all over the world, and that too at quite a rapid pace. After all, it's a classic case of demand vs supply. As the growing curiosity about yoga manifests into a higher demand for learning, so does the global supply factor increase proportionately, in order to meet the rising demand for yoga. Now for those of you who indirectly (i.e. through the reference of a friend, relative, neighbor, etc.) have been introduced to the science of yoga, in order to boost your knowledge about the subject, this article has a list of some basic yoga exercises that beginners can bring into consideration.

First and foremost, yoga exercises are way different from the diverse set of physical activities which (as per our understanding) usually constitute the word 'exercise'. Yoga exercises are all about body position, mind control, breath control, rhythm, etc. Therefore, these exercises are often referred to as yoga poses. In the remainder of this article, I will enlist some of these beginner yoga poses using their traditional Sanskrit names as well as their corresponding English names.

Basic Yoga Exercises: Chart

Yoga Pose/Exercise	Benefits/Body Areas Targeted
Bhujangasana or Cobra Pose	Lower back, spine, chest, lungs, abdomen
Matsyasana or Fish Pose	Upper back, neck, chest muscles
Setu Bandhasana or Bridge Pose	Spine, chest, lungs, neck, shoulders
Marjariasana or Cat Pose	Relieves stiffness in spine and back
Balasana or Child Pose	Stretches and relaxes hips, thighs, back, spine
Navasana or Boat Pose	Strengthens the spine, abdominal muscles and hip flexors
Virasana or Hero Pose	Stretches thighs, legs, knees. Improves digestion
Adho Mukha Svanasana or Downward-facing Dog Pose	Stretches shoulders, hamstrings, calves. Calms the brain
Utkatasana or Chair Pose	Strengthens spine, calves, arms, thighs. Stimulates the diaphragm
Halasana or Plow Pose	Strengthens neck, abdominal muscles, spine.
Padmasana or Lotus Pose	Stretches knees, ankles. Stimulates the spine, pelvis, abdomen
Paschimottanasana or Seated Forward Bend	Stretches spine, hamstrings, back. Relieves stress and anxiety.
Garudasana or Eagle Pose	Stretches hips, thighs, calves, shoulders, upper back. Improves body balance.
Ardha Matsyendrasana or Half Lord of the Fish Pose	Stretches hips, thighs, shoulders and neck. Strengthens the spine.

Due to visual, graphical, and space limitations, I regret to say that it will not be possible to explain or describe any of these yoga poses or exercises. Do not get disappointed though, as the Internet is loaded with lots of free information on yoga, and that too with detailed descriptions and instructions.

The Suryanamaskara or the Sun salutation exercise is another very good yoga exercise for beginners. It is a full-body workout and is very good for your overall health and well-being. As mentioned in the above chart, the Bhujangasana, Marjariasana and the Navasana are extremely effective in tackling back problems and back pain. However, if you have a history of severe back problems, then it is recommended that you perform these asanas strictly under the supervision or guidance of a trained yoga instructor.