Yoga Poses for Beginners

The importance of good health has been known to mankind since long. One of the ancient disciplines that aims at improving the health of both, the mind and the body is Yoga. It originated in India, and is largely based on the philosophies of Hinduism. Yoga aims at achieving overall well being with the help of certain exercises which are referred to as asanas. Just as in other forms of exercise, it is important to learn yoga step by step. One must first learn yoga poses for beginners and only then move on to the advanced levels.

Easy Yoga Poses for Beginners

Here are a few basic yoga positions for beginners:

Balasana or the Child's Pose: This is a resting pose in which one has to kneel on the ground with feet together. Sit on the heels such that the instep of the feet face the floor. The big toes should touch each other. Separate the knees about as wide as your hips. Now exhale and bend down bringing the head down to touch the floor. Your torso should lie between the thighs. Place the hands by the side of the body with palms facing up. Your hands should lie beside the feet. Release the front of the shoulders towards the floor and feel their weight pulling the shoulders wide across the back. Hold yourself in this position for at least 30 seconds to 3 minutes. This yoga exercise stretches the hips, thighs, ankles, and relieves stress and fatigue by bringing a calming effect on the mind.

Bhujangasana or the Cobra Pose: Lie prone on the floor with legs stretched out and joined together. Let your forehead touch the ground. Bring the hands by the side of the chest with palms pressed against the floor. Press the elbow back into the body. Pressing the pubis, legs and feet firmly on ground, straighten the arms to lift the chest off the ground. Inhale while pushing yourself back. Push further back straight as much as you can. Do not strain yourself too hard. The aim is to lift the pubis off the ground as one bends back over the spine. This will be achieved after some practice. Hold yourself in this position for 15 to 30 seconds. Then while exhaling come back to the starting position. This asana strengthens the back, stretches the chest, shoulders, lungs and provides relief from sciatica and asthma.

Tadasana or the Mountain Pose: This is one of the basic standing yoga poses for beginners. Stand erect with legs together. Hands should be kept by the side. Look straight in front while maintaining this position. Raise hands straight in front up to the level of the arms with palms facing each other. Then raise the arms further up so that the fingers point upwards towards the sky. Inhale and slowly raise your heels and stand on your toes. Stretch the body as much as possible. Then while exhaling, bring the heels down, bringing yourself down to the original position. Tadasana relieves pain in the backbone, improves posture and is a useful exercise for sciatica.

Adho Mukha Svanasana or Downward Facing Dog Pose: Get on the floor on all fours. Ensure that the knees are below the hip and the hands a little forward than the shoulder. Palms of the hands should be stretched out. Turn the toes under. Exhale and lift knees off the ground pushing the hip up. Straighten the legs. Firm up the outer thighs and roll in the upper thighs. Spread fingers on the ground and rotate the upper arm, broadening the collar bones. Shift the shoulder blades backward, away from the ear and towards the hips. Keep the tail bone high and sink the heels in the floor. Keep your head between the upper arm, in line with the upper body. Hold yourself in this position for 1 to 3 minutes. Exhale and bend your knees and rest in the child's pose. The benefits of this asana is to strengthen arms and legs, prevent osteoporosis, relieve menstrual problems, and improve digestion. It is therapeutic for high blood pressure, asthma, back pain, and fatigue.

Savasana or the Corpse Pose: Lie on the floor on your back allowing feet to fall freely on either side. Place hands along the body with palms facing upwards. However, do not press them against the body. Close your eyes and breathe naturally. Relax the whole body. To come out of this position, move the fingers and toes, slowly awakening the body. Pull the knees closer to the chest and roll over to one side. Then slowly bring yourself back into sitting position.

Yoga is excellent exercise for mental and physical relief. Start with these easy yoga poses for beginners. You will feel the benefits of yoga in a couple of days itself.