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Feel a surge of energy burn through your lower body while experiencing an elongation in the spine while performing this pose. Be careful not to lose balance though. Rest on the mat on your stomach and raise the upper body to the curvature of the spine. Experience a deep stretch in the torso and the legs as you perform it. Close your eyes and remain in the pose for a few seconds for complete relaxation of the mind.

Flex up even the most unreachable areas of your body with the Baddha Konasana.

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Sit on the mat in the position of the Cobbler, the soles of your feet aligned with each other. While grasping the feet with your hands flap your thighs like the wings of a butterfly. An excellent pose to release even the most dormant muscles in the lower body while strengthening the spine. Relax like a child with this pose and let the worries of the world fade away in it. The pose not only helps your body relax but also stills the mind and aligns it with the center of your heart. Concluding the yoga for beginners series in Savasana is an ideal way to end a perfectly balanced yoga series.

Spare a few minutes into this pose and let your mind, body, and soul sink in perfect harmony with each other before you head out for the day — feeling completely relaxed and rejuvenated. Try these easy yoga poses for beginners on a daily basis and experience a healing transformation from within. To Know more about beginners yoga, join yoga teacher training in India. February 1, Enter Name. Select Gender Male Female Other. Use blocks to rest your palms on.

It helps maintain stability and reduce strain by bringing the floor closer to you. Do not round your back or lock your knees, instead, keep the knees bent and focus on deepening the stretch with every exhalation. Pose information: This is a pose that teaches you to stand tall like a tree! This balancing asana helps induce physical and nervous balance. To begin with, you can take wall-support. Stand straight with your feet together and arms on the side.

Focus your gaze on a fixed point. This is the key to avoid any distractions and maintain balance. Bend your right knee, grab hold of the ankle and place the right foot on the left inner thigh. The right knee should point out to the right side and the closer the right heel to the perineum the better. When the body is balanced, bring your hands together in the namaskar mudra in front of the chest. You can also raise the arms above your head. Stay here for a few breaths. Keep your gaze fixed. Slowly release the posture and place the right foot down. It helps improve concentration and helps develop mind-body balance.

Beginner tips : At first, you may find it difficult to place the right foot on the left thigh. For easy yoga for beginners you can begin by placing the foot a little lower, either above or below the left knee and gradually raise it higher. You can also stand against a wall to get over the fear of falling. It is practiced regularly by advanced yogis too because it helps create a great foundation for any Vinyasa flow.

You can also practice Equestrian pose or Ashwa Sanchalan asana, which is one of the poses from the Surya Namaskar sequence. Stand with your feet wide apart, roughly at around 4 to 5 feet distance with the right foot in front at a degree angle and the toes pointing to the front of the mat. Align the right heel with left heel, but turn the left foot outward at a degree angle.

Keep the back leg straight and adjust your hips and shoulders so they face the front of the mat. This is not one of the best yoga poses for beginners as it takes regular practice to achieve the right alignment and place the back foot flat on the mat. Inhale and stretch your hands over the head with palms facing each other. If you do not feel any discomfort on shoulders or neck, you can place your palms together in the namaskar mudra and lookup. Else, you can choose to look straight.

Remember to keep your shoulders relaxed, chest lifted and root down to the mat by pressing into the feet. Release the pose after 5 to 7 breaths and repeat the pose with the left leg in front. This pose helps strengthen the legs and stretches the arms and legs for better flexibility. It also works on the chest and back, improving circulation and respiration.

It helps energize the body, improves concentration and brings awareness of groundedness. Beginner tips : You can modify the pose and balance the back leg on toes instead. You can also move into Ashwa Sanchalan asana by placing your hands down on either side of the front foot. With regular practice and improved flexibility, you can work towards placing the back foot flat on the mat. It is also a great preparatory pose for backbends and splits. In Hindu mythology, Anjaneya is another name for Lord Hanuman, who had mastered all Yoga siddhis and was commonly found holding this stance.

From Downward Dog, exhale and bring the right foot in front and place it in between the palms. Step 2 : Keep the right knee and ankle in a straight line to prevent the right knee from stretching forward towards the toes. This helps keep the knee safe. You will feel a deep stretch on the left leg. Raise the chin and lookup. In the final position, the back will be arched. Step 6 : You can either stay in this position or slightly lift your left knees off the mat to come into a full Crescent Pose. Repeat the stretch with the left leg in front. It gives a complete and deep stretch to the entire body, especially the hips and groins, thighs, arms, chest, and neck.

Because it works on the areas that hold tension, it helps relieve physical and emotional tension when held for breaths or more. Being a heart-opening posture, it helps improve blood circulation. Using Yoga props like knee cushion or blanket is advisable for cushioning knee joint and for deepening and staying in the pose for longer. It can also be practiced during pregnancy without forceful contractions and during menstruation. Step 1 : Come on your knees and lean forward to place your palms down for a tabletop position.

Step 2 : See to that the knees are hip-width apart knee-hip at a degree angle and the wrists are beneath the shoulders, with fingers facing forward. Maintain a neutral spine. Step 4 : As you exhale, pull the belly button in closer to the spine and arch your back as you round and stretch the spine upward. Look down or at the nose-tip, bringing the chin closer to the chest. Step 5 : Repeat this cycle of inhalation and exhalation synchronized with the spinal movement for 5 to 10 rounds. It improves the flexibility of the neck, shoulders, and spine. Because the movement is done in with the breath, it helps relieves stress and calms the mind.

It helps relieve menstrual cramps, lower back pain, and sciatica. It stretches the abdominal and chest muscles and prepares the body for forward and backbends. Vajra is also the major Nadi which helps regulate the sexual energy in the body. Control of Vajra Nadi leads to control of sexual energy, and pose as such is beneficial reproductive and digestive organs.

It is one of the few poses that can be performed immediately after a meal. Step 2 : The first toe of both the feet should touch each other and the spine should be erect. Step 3 : Rest the buttocks on the sole of the feet with the heels touching the sides of the hips. Step 4 : Place the hands on the knees, palms down, close your eyes and relax the whole body. Step 5 : Keep the awareness on the breath and avoid arching o the spine while you hold the posture. It is a preventive measure against hernia and also helps relieve piles. It helps alleviate menstrual disorders, alters the flow of blood and nervous impulses in the pelvic region and is therapeutic for sciatica.

It helps activate the prana flow and is very effective for meditation. It is extremely useful for digestion and helps relieve stomach related ailments such as hyperacidity and peptic ulcer. Beginner tips : Due to tight hamstrings, you find it difficult to sit straight. This asana resembles the fetal position and you can feel a sense of mental, physical and emotional calm in this posture.

This easy yoga for beginners pose gives you a relaxing break from the physical and mental stress. Step 1: Kneel on the floor and sit back on your heels. The big toes should touch each other. Release any tension or stiffness as you exhale, allowing the front of your shoulders to rest on the floor. You can stay here for 2 to 3 minutes. It helps strengthen and stretch the back muscles, releasing pressure on the spine and gives space to the discs to resume the correct position.

It helps tone pelvic muscles and regular practice helps relieve constipation. Beginner tips : You can also stretch your hands back, alongside your torso, with palms facing up. At times, you may find it difficult to sit on your heels as you bend forward. You can place a folded blanket or pillow in between your back thighs and calves to sit on. It takes time to perfect this pose and only regular practice can help improve alignment.

Step 4 : Slowly work on straightening your knees. Do not strain. It also helps the growing bones to grow longer in young adults and helps increase height. It also helps stimulate blood circulation, relieves stress and menstrual discomfort and improves digestion. Pose information: It is one of the best poses for a yoga beginner to build core strength. Although it takes time to achieve stability and increase the duration, it is an easy-to-do pose that does not require much flexibility.

It is also the fifth asana in the Surya Namaskar sequence and is a part of most of the Vinyasa sequences, for all levels. It is also known as Utthita Chaturanga Dandasana. It has many variations and the stronger you get with planks the more creative you can get with your core workout. Step 1 : You can either balance on all fours in Marjari-asana or hold a Downward Facing Dog position. From Cat-Cow asana, lift your knees off the mat.

If in Adhomukhaswanasana, bring your arms perpendicular to the floor and drop the buttocks until the torso is parallel to the floor. Step 2 : Grasp the ground with the toes and move the shoulders forward, until the shoulders are in line with the wrists. Step 4 : Press into palms and fingertips, spread the collarbone away from the sternum and spread the shoulder blades away from the spine.

Step 5 : Avoid dropping and putting pressure on the lower back, lengthen the tailbone towards the heels, breathe normally, keep the facial muscles relaxed and hold the posture from anywhere between 30 seconds to 1 minute. It improves nervous balance and builds a sense of inner equilibrium and harmony. It is a complete body workout and helps strengthen the core, which in turn can help strengthen back muscles and relieve back pain.

It strengthens the wrists and helps build stronger biceps and triceps. This helps maintain the shoulder-wrist alignment. You may also find a forearm plank easier, in which you place your elbows on the mat in line with your shoulders. If holding the plank at a stretch is tough, you can rest your knees down in Cat-Cow pose in-between and resume the posture again. Pose information: This energizing backbend is also a part of the Surya Namaskar sequence and resembles the raised hood of a cobra.

Though popularly categorized under basic yoga poses for beginners, the more you practice, the deeper you can get into the pose and turn it into an advanced backbend. Step 1 : Lie flat on your stomach with toes touching each other. Step 2 : Bend your hands and place the palms next to the shoulder. Step 3 : Inhale and raise your head, the shoulders and arch the back into a cobra pose. Step 4 : Do not lift the shoulder and squeeze them, instead keep them firm and away from the ear. Relax the muscles around the neck. Step 5: Feel the stomach pressed to the floor and continue to press your hips, thighs, and feet to the floor.

Step 6: Breathe into your chest and exhale gently. Repeat for 5 to 7 breaths and gently release by relaxing your hands and bringing your forehead back on the mat. It also tones abdominal muscles and stimulates the digestive and reproductive system. It helps regulate metabolism, improve lung capacity and relieve stress. If this is difficult, you can also practice Saral Bhujangasana Easy Cobra Pose with forearms resting on the mat instead of palms.

Pose information: It is suggested that every yoga practice, including a beginner yoga routine, should include at least one spinal twisting asana, preferably following the forward bending and back bending asanas. As a beginner, you should be careful to not strain and twist too much — beyond what the body will allow. The toes of the right foot should be towards the front of the mat. Step 4 : With the right knee pointing towards the ceiling, bring the left hand across so that the outer side of the upper arm presses against the inner side of the right knee.


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Tips: You can further bend the left arm at the elbow and point fingers towards the ceiling. If comfortable, you can extend the left hand and grab a hold of the right ankle or arch of the right foot. Step 5 : See to that your spine is straight and not arched. Raise the right hand and take it back, around the back of your waist and simultaneously twist your trunk and head to look over the right shoulder. Do not strain the back or neck. Use the left arm as a lever against the right leg to twist the trunk. It helps tone the nerves, makes the back muscles supple, relieves lumbago and muscular spasms.

It alleviates digestive ailments, regulates the secretion of the adrenal gland, liver, pancreas and is beneficial for the kidneys. This pose also has an advanced variation that needs more flexibility and strength. However, all variations are effective exercises for strengthening abdominal muscles and work towards a strong core.

Step 1 : Lie in a supine position with palms flat on the mat. Step 2 : Inhale deeply, hold your breath and raise the legs, arms, shoulders, head, and trunk off the mat. The shoulders and feet should not be more than 5 to 7 inches off the mat. Step 3 : The arms are stretched forward same level as shoulders with palms facing down. Step 4 : Balance on your buttocks and avoid rounding the spine. Hold the final position and the breath for 5 counts or for as long as comfortable. Step 5 : Exhale and return to the supine position. Step 6 : Relax the body before attempting the next round.

Practice 3 to 5 rounds. Boat pose is highly effective for core-strengthening and toning. It induces deep relaxation as it eliminates nervous tension. Thus a lot of yogis practice this just before Savasana. It stimulates digestive, circulatory, nervous and hormonal systems. Beginner tips : If you are suffering from back pain, you can get into this posture from a sitting position. Find your balance and lift both legs off the mat.

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You can also keep your knees slightly bent till you develop core strength. This pose represents a happy baby. Have you noticed how infants lie on their back and grab hold of their big toes? It is a playful posture and one should try and relax in this posture for maximum benefits. Step 2 : Raise both your legs up and bend them at the knee. Use your thumb and index finger to get a good hold of the thumb. Ensure your arms are stretched through the inside of the knees as you hold your toes.

Simultaneously, you can also place your palms on the outer edges of the feet or the arch of the feet. Step 4 : Bend your hands at the elbow and gently pull the knees downward. Slowly open up your hips and widen your legs to deepen the stretch, but ensure that the ankle remains perpendicular to the knees and the tailbone remains on the floor.

Breathe normally, relax and enjoy the stretch for a few breaths. It stretches the back, inner part of your thighs, groin, and hamstrings. It is a great hip-opener and helps release tension in the lower back. It also helps open up the shoulders and massages the digestive system. Pose information: This is a good preparatory pose before practicing inversions like Halasana or Viparita Karani. Like in inversions, this semi inverted pose reverses the action of gravity on the body.

Beginners Yoga Series: 10 Most Important Yoga Poses for Beginners

Below are steps to practice this beginners yoga pose with wall support which offers the desired stability and support in this inversion and also allows you to hold the posture for a longer time. While holding inverted asana the breath becomes slow and deep, and the blood and lymph accumulated in the lower limbs are drained back to the heart, a process that helps increase the supply of oxygenated blood to the entire body.

It helps to turn sideways with knees bent and move close to the wall and then lie flat on your back and adjust to get comfortable. Step 2 : Place the arms close to the body or slight away, either with palms facing down or with hands made into fists and placed under the buttocks. Step 3 : Raise both the legs to the vertical position such that the back of your legs are resting against the wall.

Relaxing Yoga Poses for Beginners

Step 4 : The buttocks should rest on the floor or on the fists and the upper body neck-shoulder area should be completely relaxed. Step 5 : You can either stay in this posture for as long as comfortable 3 to 5 minutes helps in deep relaxation or you can try variations like moving the legs away from each other as far as is comfortable and then bringing them back together. Step 6 : To get into the final pose of Poorwa Halasana, bring the feet towards the head, making a 45 degree angle between the legs and torso and hold it for 3 to 5 breaths and take the legs back and rest them on the wall.

Step 7 : To come out of the posture, slowly bend the knees and turn sideways as you lower both the legs to the floor. Hug the knees closer to the chest for a few breaths before sitting upright or moving into the next pose, which should be a counterpose like Cobra or Fish Pose.

It stretches the pelvis, regulates the kidneys, activates the intestines and helps regulate body weight. It helps remove tiredness from the legs and also helps calm the nervous system, especially when you hold the posture for 5 minutes or more and combine slow rhythmic breathing. It is an easier version of advanced inversions, yet it gives you all the benefits of an inversion.

It helps regulate the blood pressure and helps relieve stress and anxiety, leaving you feeling absolutely rejuvenated. You can always adjust the distance between you and the wall based on your flexibility and height. If comfortable you can try this pose without wall support for a shorter duration. Pose information: This is the most preferred counterpose for inversions like Halasana or Sarvangasana as it stretches the neck in the opposite direction and helps release any muscular tension. It helps reduce fatigue almost instantly and also increases overall vitality.

Step 1 : Lie on your back in supine and relax your body with arms by your side, resting on the mat. Your back will be arched in the final position. Step 4 : If comfortable you can rest your palms on the thighs. Hold this position with breath awareness for 30 seconds to 1 minute. You can keep your eyes closed.

Step 5 : Return to the starting position, reversing the order of movements. It stretches the intestines and abdominal organs and is useful for all abdominal ailments, such as constipation. It is therapeutic for asthma, bronchitis and encourages deep respiration.

It regulates the functioning of thyroid glands and stimulates the thymus gland, boosting the immune system. It helps restore hormonal balance, helps de-stress and detoxify, increases youthfulness and metabolism. Beginner tips : It is important that the body is slowly lowered and raised from the final position by using elbows for support to avoid any sudden jerks or movement in the neck area.

You can gradually increase the duration to 3 to 5 minutes and then move into variation like folding the legs in Padmasana position. Pose information: It is preparatory for the full Locust Pose. Ardha means half and Shalabh means locust, which is known for its energy to great leaps. This pose helps strengthen the spine and release tension in pelvic area and in the final pose one has both legs raised like that of a feeding locust.

Step 1 : Lie flat on stomach in prone. Step 3 : Your chin will be touching the mat, slightly stretched forward. Raise it as high as possible without bending the leg. Step 5 : Take care to not bend or lift the right leg and avoid putting pressure on it.

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Instead use the back muscles to lengthen and stretch the left leg. Step 6 : Do not strain or try too hard to raise the left leg higher. Do not hold your breath and continue to breathe normally for 5 to 7 breaths. Step 7 : Exhale and bring the left leg down on the mat. Repeat the stretch for the right leg. It improves blood circulation in the lower back and pelvic area and is therapeutic for sciatica and lower back pain. It strengthens and tones the lower body, especially the thighs and buttocks. It helps people with stiff back and pain and it strengthens the back muscles and improves flexibility.

Beginner tips : You can try variations like raising alternate leg and hand at the same time where in the leg is stretched back and the arm stretched in front of you with fingers pointed straight. Pose information: This is a gentle twist that helps the free flow of energy through the body.

It creates space between the vertebrae and helps relieve any discomfort and stiffness and helps you restore balance and energy so it can be practiced first thing in the morning or even towards the end of your practice before you move into the final relaxation pose. Step 1 : Lie flat on the mat and take a few deep breaths to rest the back on the mat and relax completely. Step 3 : Spread your arms wide, in line with your shoulders and keep your palms facing down for support. Keep the knee and feet stacked. Step 5 : Adjust the knees so that they are in line with your hips and your heels are a few inches away from the buttocks.

However, you can deepen the twist by bringing the knees closer to the chest. Step 6 : Ensure the shoulder blades are spread on the mat and the shoulder is completely rested on the mat. This will result in a gently twist in the upper back region.


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Step 7 : Gently turn your head to the left opposite direction and stay in the final pose for 30 seconds to a minute, keeping the awareness on your breath.