5 Yoga Poses For Beginners And Their Benefits
Very few among you may have never seen someone practicing yoga. It is a healing practice, which has been around for a long time. However, most people do it passively. The pandemic has awakened people, making them realize the multiple benefits. Research has also proven, that yoga is indeed a life-changing healing science. There is a rationale behind all the yoga teachings. You can start with a course in Yoga for beginners.
It is just not limited to physical poses. Yoga comprises breathing or Pranayama, as a part of the practice. You can do it at any time, without anybody knowing that you are doing it. Meditation also accompanies yoga practices, while increasing focus and concentration.
Poses Taught In The 200-hour Yoga teacher training in Rishikesh
You can head to one of the most prominent yoga schools like Rishikesh today. It is none other than Drishtiyogshala. The learned and well-experienced teachers will teach you about the preliminary poses, which can help you solidify your base.
- Uttanasana – This is one of the easiest yoga poses that any beginner can do. It is a forward-folding asana, which gives a thorough stretch to the body. Lift the arms, with one inhalation above your head. With the next exhalation, you have to bend forward from your waist. Your arms also rotate and move down, to touch the toes or sides of the feet. Most beginners have stiff hamstrings, so you need not exert much force to get into the stance. The knees can be a bit bent, initially. You will also be able to work on your balance, by practicing this pose on a regular basis. This asana also helps in solving your digestive issues. Additionally, it also reduces your stress and anxiety.
- Tadasana – This is another easy pose, which is great for starters. You will be working on your torso and legs in this asana. Start with the feet a bit apart, and then slowly lift the hands on either side of the body. Pressing your feet into the ground, helps in grounding. While lifting the hands to the sides, ensure to roll the shoulder blades back and forth, in motion. This pose, if practiced daily has immense benefits. You will be able to improve your posture, relieve sciatica pain, and also boost the blood circulation.
- Malasana – This is another yoga pose that appears hard but is actually very easy. You can also relate it to the squat. It is just a bit deeper. You can start with the feet placed slightly wider than the hips. Bend the knees and then lower your pelvis. You have to hold the hands in prayer position, and sit with a deep stretch. This pose helps in the stretching of the groin muscles. It also tones down the belly and releases tension from the hips and knees.
- Marjaryasana/Bitilasana – This is another very easy yoga pose that you can practice today. You have to start the pose, by propping your body on your four limbs. The forelegs and the palms make contact with the mat. It is also called the Table-top position. The hands should be exactly below the shoulders and the knees below the hips. The pose will commence with the practitioner, arching the back upwards and lowering it downwards, whilst moving the belly and head as well. It improves the posture and also strengthens the spine. Your arms, back, and belly also get a good stretch.
- Baddhakonasana – It is another yoga asana, which you can practice today. It is a very simple stretch that involves the upward and downward movement of the legs. The legs and spread with the knees jutting out, and resemble the wings of a butterfly. You have to hold the soles of the feet together, while pulling them towards the groin or perineum. Keep the spine straight, while the legs are in motion. It stimulates blood circulation and also alleviates the symptoms of periods.
You can do this yoga for beginners, without any props and anywhere. These are a few of the simplest yoga poses that newbies can start.
The 200-hour Yoga teacher training in Rishikesh is one of the best yoga courses that you can take at Drishtiyogshala. The best teachers will guide you till you achieve stability and balance. Moreover, these act as preparatory poses for advanced ones.