Yoga for beginners - Yoga poses for beginners

Yoga for Beginners

As an early practitioner, we often consider yoga to resemble some difficult, limb-twisting postures. And sometimes, are you not worried that “I can’t even touch my toes” How can I do yoga? But let me tell you yoga is more than that you connect with your true self who is calm, positive and healthy.

It is a good idea when you start practising yoga asana, to start them slowly, once a week. Once you have mastered several basic asana, you can start to sequence using them all at once We suggest you to start with simple warm-ups and gradually integrate more complex asana.

Yoga is like physical and mental therapy. Every little asana done during this has its own significance. It is not that you have to practice it for a few hours every day. Yes, if you practice even four days in a week, it is enough to keep your body healthy. When you start practising in the beginning, you keep making mistakes due to being unaware of many things. By the way, it is said that in the beginning, it should be done in front of experts so that in the initial stages, mistakes can be rectified and better results can be reached. Read about What is Yoga benefits of Yoga

Yoga for Beginners (Asana)

Sukhasana (Easy Pose)

For many people, Sukhasana can be surprisingly difficult. In Western cultures, it is not common for people to sit on the floor and therefore their hips become quite tight. This is the basic meditation posture and opening the body so that you can comfortably sit on the floor will give you a lot of rest for the back. Yoga for beginners usually starts with this pose.

Sukhasana pose Essy Pose

Parivrtta Sukhasana (Easy Pose with Twist)

This is one of the most gentle twisting rugs in your Hatha Yoga practice. However, it can also be one of the most energizing. It helps reduce tension in the back muscles which can cause compression and imbalance in the spine. It should be noted that although this bend is an easy posture to perform, it is easy to crank your body in a deep bend before your back is ready for it. Enter the bend slowly and intelligently while maintaining a length in the spine and allow your breath to pull you into the pose. Let’s know – Surya Namaskar (Sun Salutation) Benefits of Surya Namaskar

Parivrtta Sukhasana

Paschimottanasana (Seated Forward Bend)

The front sitting of the previous class is the classic sitting pose to lengthen the hamstrings. However, it is also very effective for exploring the relationship between muscle busyness and flexibility, and the way the hip and shoulder complexes interact with the alignment of the spine. This might look hard but it is really great if you are just starting performing yoga for beginners.


It continues completely in this pose, rounding the back. However, in most forms of yoga, it would have been more beneficial to do this activity with as much busyness and as much volume as possible through the spine, extending through the rebeck and bending further from the pelvis. is. It is an excellent pose for peace and focus. It can help in coping with anxiety and helps to stimulate the organs of the stomach area such as the liver and stomach. yoga for beginners, yoga for beginners, yoga for beginners, yoga for beginners, yoga for beginners, yoga for beginners

Badhakonasana (Bound angle pose)

If you’ve got tight hips, the bound angle pose is the perfect solution! This yoga pose may be inconvenient for some people, but fortunately there are a lot of helpful modifications that can make this pose accessible to most physicians.

Badhakonasana (bound angle pose)

The bound angle posture is an excellent stretch for the glute muscles and helps strengthen the inner thigh. This is a great way to strengthen the lower back and find the length of the spine in a sitting position. yoga for beginners, yoga for beginners, yoga for beginners yoga for beginners
It is one of the best poses for stretching the piriformis muscle. A tight piriformis is the most common cause of sciatica pain, so this pose is excellent for people suffering from sciatica. Know – What is Chakrasana (Wheel Pose) Benefits of Chakrasana

Janu Sirsana (Head-to-Knee Pose)

Janu Sirsana is a posture that combines a forward bend sitting with a bound angle posture. By creating an asymmetry in the body, this pose teaches the practitioner how the alignment of the hips and back changes the flexibility of the hamstrings. This pose is considered highly beneficial for the liver and kidney and is also an ideal posture for focus and equality of mind. If a physician has hips, it is advisable to place a block under the thigh of the bent leg for support.

Janu Sirsana, (Head-to-Knee Pose)

Parivrtta Janu Sirsasana (Revolved Head To Knee Pose)

The modified version above the head for the front end of the knee is a broad-legged forward bend with a strong stretch of the edge of the Janu Sirsana trunk. If a physician has difficulty sitting on the floor in a wide-legged position, it would be beneficial to sit on the block or bend the knees slightly, so that they can keep the spine long.

Parivrtta Janu Sirsasana (Revolved Head To Knee Pose)

It is important to stay on the ground through the bones sitting in this posture and not to drop the chest towards the floor. Keep the chest open instead of forward towards the feet. This posture helps to stretch and tone the oblique muscles of the stomach. It is also a great posture for stretching the shoulders, and subtle changes in the alignment of the shoulder waist can greatly change the posture feels.

Gomukhasana (Cow Face Pose)

Cow face posture is a powerful hip opening posture that also incorporates a deep shoulder stretch.In this posture, each joint of the foot is bent and vocal, which allows for a fantastic opening, but can also put some pressure on those joints if you are not careful. If there is stiffness in the hips or tenderness in the knees, sitting on a block is highly recommended.


Similarly, the shoulder joints are also expressed in opposite ways, which gives an opportunity to open. This can also cause discomfort. If you find that there is a burning or pain in the shoulder, it is recommended to use a belt or strap to hold it behind the back.

Matsyasana (Fish Pose)

Now we take our attention to some deflected poses that work the body from a slightly different angle than the one sitting. So far, we have mainly focused on hip and hamstring opening poses, but matsyasana, fish pose, fork.

Matsyasana (Fish Pose)

Here we have a classic backbend that holds the legs firmly together and a crown of the head on the floor. This currency is accessible to most people, but it sometimes tries to figure out how to enter the currency. Be patient and let it come with time. It is one of the great “heart-opening” yogas, which energize the body and develop an attitude of openness and compassion. Read – Dhanurasana (Bow Pose) Benefits of Dhanurasana yoga for beginners

Supta Virasana (Reclining Hero Pose)

Supta Virsana is one of the more intense recurring poses. However, it is one of the best ways to stretch the quadriceps muscles on the fronts of the feet and is perfect for creating balance in all bending yoga poses that are so common in most yoga practices. It is a staple of Yin Yoga and is most beneficial when you have at least a few minutes to allow the body to leave the posture. BKS Iyengar is advised for students to practice this mudra for 10 – 15 minutes at a time! If the stretch is too intense then just support the body with blocks or boosters.

Supta Virasana (Reclining Hero Pose)

This stretch distributes a large amount of blood flow to the largest muscles in the body and can be quite active. It is highly recommended in times of fatigue or laziness.

It is a little difficult to define yoga, because many experts and experts have given different views about it. But considering its literal meaning, the word has two meanings and both are important. The first is joint and the second is samadhi. You can think of it as such that it is impossible to reach samadhi until we connect with ourselves. It would be wrong to give him the title of philosophy, religion or mathematics because it is more than that. It is derived from the Sanskrit metal ‘Yuj’ which means personal consciousness or soul’s union with universal consciousness or spirit.

Precautions In Yoga for Beginners

Don’t Lose Dress

You must be comfortable doing yoga in the right way. Keep all three things in mind, mind and body. For this, pants and T-shirts worn during practice should be of your own fitting. The pants should be soft and stretchy so that you do not have any problem with yoga. Also, the T-shirt should not be too fitting, but it should not be too loose. This is always done without wearing slippers and shoes. Avoid wearing deep-necked and collared tops as they can irritate you during side posture. Wear only clothes made of light fabric during yoga. Do not wear Lycra and Nylon clothes because there is a fear of slipping in these clothes during the posture.

Choose Your Seat

Note for yourself which yoga posture is best for you. There is a seat for every person in this. Choose the same posture, in the beginning, keeping in mind your flexibility, stamina, and balance. Benefits such as ending anxiety, calming the mind, and relaxing the body are seen only after practice. Depending on your health and purpose, select the posture. Know the right posture by telling the expert about weaknesses and strengths. know – what is Depression – Yoga Asana For Depression

Start Slowly

Do the pose of the posture slowly in the beginning as you are not an expert, do it properly at once. These poses will help increase flexibility and increase your strength.

Yoga poses for beginners

Meditate on Breathing

Breathing properly is a form of exercise. You cannot practice asana until you breathe through your mouth. Therefore, it is necessary to breathe in and out through the nose during yoga. Not only this, it is also important to balance the breathing and exhalation process. You have to be cautious about your breath. The easier it is to listen, the more difficult it is to do.

Eat food Half an Hour Before

The practice involves turning, turning and reversing. If during this time your food will not be digested then you will feel uncomfortable during the yoga process. At this time eat something light, such as nuts, juices, fruits and yogurt. A mixture of protein and carb will give you energy. Do not drink too much water before starting yoga. During exercise the stomach should be absolutely empty.

Time Difference in Practice.

Yoga does not mean that you force yourself to do it by dragging. According to me, practice done four days a week is also enough for you. Do not consider yourself an expert. Build your balance. Do as much as your body can. There is no rule in time, but according to your posture, you can take this decision. Like some people practice for refreshment, some to calm the mind. Practicing in the morning is very energizing and refreshes you throughout the day. You can also start in the evening, but pay more attention to the relaxed posture at that time.

The Right way to do Yoga at Home

This is the time that everyone is making yoga a part of their life, but in the meantime, many people are facing this problem that how to do it in the right way? Because the new people who have just started practicing, have no idea about its right way. So today Yoga Skilled will tell you about the right way to do yoga at home, which you can start in your home by following.

It remains in the minds of many people that we should do yoga in the morning and although it is right also because it is considered the most suitable time. But it is not necessary that if you are not able to do yoga in the morning then you will never be able to do it during the day. For this, you can choose your convenient time.

Try to choose a secluded place to practice, even if it is a small, private room in your house. If this is not possible, then you can choose a peaceful place in the house which is so large that it can spread its mat (sheet). Regular practice of this will give happiness and strength and comfort to you and your family. let’s read about- What is Pranayama Yoga – Health Benefits of Pranayama Yoga

Yoga for beginners - Yoga poses for beginners

Your easy ones are good when you do them lightly or empty stomach. You can do yoga exercises after 2 or 3 hours of meals. Keep in mind that when you are doing yoga asana, wear light and comfortable clothes at that time. Tight clothes are not convenient for yoga. It is necessary to do some exercises that create flexibility in the body before yoga so that there is no tension in the muscles. Apart from this, when you are doing yoga practice, keep in mind that you do only on an empty stomach.

If you are doing yoga at home, then practice different yoga exercises and pranayam on the next day. If you do not have time, then you should divide different yoga every day and do yoga accordingly. If possible, do all yoga on Sunday. Make sure to take yoga Nidra with yoga practice.

Note: If you want to start yoga classes at the comfort of your home then you can email us to join online yoga classes. We are always happy to help. Always make sure to contact your doctor whenever you are performing any new exercise.

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By Dheeraj Mohan Rawat

Hello, my name is Dheeraj. I am an experienced yoga instructor, and I wanted to share my knowledge of Yoga through my articles. I entered in this field to explore my passion for gaining health knowledge. My commitment is to share my expertise for others benefit. To make our world a better place.🙏

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