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Yoga is a practice that allows us to focus our energies on achieving specific tasks, often involving the stretching of different parts of the body.
Through yoga, individuals can experience a profound sense of connection between the mind, body, and soul. Achieving mastery of the many aspects and vast scope of yoga requires patience and dedication.
On this International Yoga Day we would like to present five basic asanas, or yoga postures, that even beginners can easily perform and master.
Easy Yoga Poses for Beginners
1The Neck Stretch or Griva Sanchalana
This gentle warm-up pose targets the neck and shoulder areas, helping to release tension and improve flexibility. It is especially helpful for individuals who spend long hours at a desk or experience stiffness in the upper body.
How to Perform:
- Sit comfortably in a cross-legged position or on a chair with your back straight. Alternatively, stand upright with feet hip-width apart
- Tilt your head to your right side, feeling the stretch along the left side of your neck
- Hold for a few breaths and return to the center
- Do the same on the left side. You can also slowly twist your neck both ways in a clockwise and counterclockwise direction to feel more release
Benefits:
- Relaxes neck and shoulder tightness
- Calms tension headaches
- Stretches cervical spine range of motion
2The Mountain Pose or Tadasana
This pose becomes the basis of many yoga stands; it maintains alignment, balance, and stability while smoothly stretching the spine.
How to Perform:
- Stand with feet together with arms relaxed at the side of your body
- Engage both your feet. Inhale deeply, raising your arms above your shoulders, and interlacing the fingers of both hands while turning the palms upwards.
- Stretch upward, elongate your spine, and lift off from the ground on your heels if comfortable
- Hold the posture for 10-15 seconds, concentrating on your breath
Benefits:
- Improves posture and body awareness
- Stretches and strengthens spine and leg muscles
- Improves mental clarity and concentration
3The Forward Fold or Uttanasana
Uttanasana is a soothing forward bend that stretches the hamstrings, calves, and lower back. It helps release tension and enhances flexibility.
How to Perform:
- Stand in Tadasana or Mountain Pose with your feet hip-width apart
- Bend forward at the hips and fold
- Press your palms to the earth by your feet, or if that feels comfortable, your arms may hang
- Drop your head and your neck. Gravity will help deepen this stretch. Hold for 15-20 seconds
Benefits:
- Reduces tension and anxiety
- Improves blood circulation tothe brain, boosting attention and energy
- Extends hamstrings, calf muscles, and lower back muscles
4The Triangle Poste or Trikonasana
Trikonasana is a standing asana, which brings strength and flexibility along with stimulating balance and coordination.
How to Perform:
- Stand with your legs wide apart (3-4 feet)
- Turn the right foot out 90 degrees and the left one slightly inward
- Stretch both arms parallel to the ground
- Inhale and then exhale, bending towards the right at the waist, reaching your right hand to your shin, ankle, or the ground
- Stretch the left arm upwards
- Look toward your left hand, or keep your gaze straight if more comfortable
- Hold for 15-20 seconds and repeat on the other side
Benefits:
- Stretches the legs, hips, and spine
- Improves digestion and stimulates abdominal organs
- Enhances balance and stability
5The Bow Poste or Dhanurasana
Dhanurasana is an energizing backbend that strengthens the back and core while enhancing flexibility in the front body.
How to Perform:
- Lie on your stomach with arms extended by your sides, palms facing upwards
- Draw up your knees so that your heels reach toward your buttocks, and take hold of your ankles from behind
- Inhale deeply, raise your chest and thighs off the ground and press your shoulder blades into each other
- Maintain the position for 10-15 seconds with deep breaths
- Exhale and release slowly
Benefits:
- Strengthens the back, glutes, and hamstrings
- Opens the chest and shoulders
- Stimulates abdominal organs and improves digestion, thereby helping with weight loss
Conclusion
Yoga is a holistic practice that promotes harmony between mind, body, and soul. The five beginner-friendly asanas mentioned here—Neck Stretch, Tadasana, Uttanasana, Trikonasana, and Dhanurasana—provide a broad introduction to the discipline.
Each of these postures benefits both the body and mind by relieving tension, reducing stress, improving flexibility, and enhancing overall health.
To embark on an enriching yoga journey that nurtures health and mindfulness, incorporate these simple yet effective asanas into your routine. Remember to be patient and committed as you discover the profound rewards of yoga.
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June 2016Written by Abhro
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Dec 2024Edited by Lakshmi Gayatri
