Yoga is the most suitable form of ancient science that allows anyone to improve their mind and body. It is a few of the remaining practices that offer a spectrum of exercises ranging from gentle and meditative to body-intensive and complex. This makes Yoga suitable for anyone, regardless of age, gender, or athleticism. With more than 84 traditional asanas (positions) and many hundreds of modern poses that involve standing, sitting, balancing, twisting, reclining, and so on; Yoga can seem overwhelming for some, especially beginners. To tackle this anxiety, this guide offers a look into simple poses of Yoga for beginners to help them get started.
Just like any other exercise, Yoga requires utmost discipline and consistent practice to progress further. But wrong poses or overperformance can cause more harm to your body than benefit. It is better to begin with easier and more temperate forms of Yoga that will not prove to be taxing on your body.
What are the types of Yoga ?
Yoga is a multifaceted practice that can be categorized according to its difficulty or intent. Each type of Yoga focuses on a different physical arena and promotes mental and emotional well-being through a distinct path so that each individual can choose what works best for them.
What is Hatha Yoga ?
Hatha Yoga is derived from the portmanteau of the words ‘Ha’ meaning the sun and ‘tha’ meaning the moon, Hatha Yoga is known to be the foundation of all Yoga styles. It involves asanas and pranayama (breath control) which are typically slower-paced and can range from easy to moderately difficult. The primary benefits of performing Hatha Yoga include a heightened spiritual insight and holistic well-being of mind and body.
What is Iyengar Yoga ?
Iyengar Yoga is a form of Yoga named after B.K.S Iyengar wanted to introduce precision and perfect positioning in all the poses. Iyengar Yoga is perfect for beginners as it allows people to use various objects to reduce the risk of injury. It encourages people to perform the poses correctly by having a deeper understanding of their benefits and the physical areas they improve.
What is Vinyasa Yoga ?
Roughly translating to “placing in a particular way”, Vinyasa Yoga is characterized by swift movements and dynamic poses with controlled breathing. It involves a continuous flow from posture to posture in the most fluid way while performing synchronized breathing to build heat in the body. This helps in cleansing while also alleviating flexibility. While some poses of Vinyasa Yoga can appear easy, it is a more intense form of Yoga which can take a little time for the beginners to learn.
What is Ashtanga Yoga ?
Ashtanga Yoga is a type of Yoga popularized as ‘military Yoga’ due to its difficulty. It is a more traditional form of Yoga that becomes progressively harder with each series. There are six series in total, the first one is the easiest with the following being moderately challenging, and the rest of the four are advanced series, performed after years of practice by experienced Yogis. Ashtanga Yoga is centered around producing fierce internal heat to detoxify the body through sweat while also rebooting the muscles.
What is Yin Yoga ?
The main intent of Yin Yoga is to strengthen connective tissues by targeting the body’s ligaments, bones, and joints through various asanas. This form of Yoga requires staying in one position for a long period of time while also focusing on the breath. It is a perfect way to increase flexibility and promote a healthy emotional release. However, it is not recommended to be performed without professional guidance as prolonged stretches can lead to injury.
What is Restorative Yoga ?
The primary purpose of Restorative Yoga is to restore one’s body, that is, help one heal through gentle stretches and passive exercises. It is usually performed while recovering from an injury and involves holding poses for an extended period, usually 10-20 minutes. People experiencing stress, anxiety, insomnia, and other psychological ailments can also benefit from this therapeutic form of exercise.
What are the best Yoga poses for beginners ?
Tadasana (Mountain Pose)
The Tadasana starts with improving your posture by making you stand firmly on the ground. It is a callback to your roots, an attempt to connect you with the earth through your feet and legs.
How to do Tadasana (Mountain Pose)
Enjoin your feet and stand still on your mat. Imagine a straight line going through you, from heels to your neck. Align your shoulders to your chest and straighten your spine.
Urdhva Hastasana (Raised Hands Pose)
The Urdhva Hastasana is an extension of Tadasana, where the former is a standard stretch, and the latter is a complete stretch that aims to activate the spine through the movement of the arms.
How to do the Urdhva Hastasana (Raised Hands Pose)
Stand in the Tadasana pose and stretch your arms towards the sky without removing your heels from the earth. Remember to focus on your breathing.
Ardha Uttanasana (Half Forward Bend)
The Ardha Uttanasana is a good way to improve the flexibility of your spine and body. If done properly you form an inverse U-shape with your body but without the smooth curves.
How to do the Ardha Uttanasana (Half Forward Bend)
Start with Tadasana and stretch your hands upwards. Then slowly bend down so that your fingertips touch the ground. Remember to keep your back as well as your legs straight. Inhale as you move your head upwards.
Adho Mukha Svanasana (Downward Facing Dog)
The Adho Mukha Svanasana specializes in building strength and flexibility. It activates many muscles in the arms, calves, and hamstring while also relaxing the neck and the lower back. A successful Adho Mukha Svanasana looks like an inverted V.
How to do Adho Mukha Svanasana (Downward Facing Dog)
Position your hands at a place on the mat where your heel does not remove itself. Keep the distance between both arms as wide as your shoulders, same goes for your feet. Also, keep some distance between your fingers. Push your hips upwards while keeping your heels on the ground.
Utthita Trikonasana (Triangle Pose)
The Utthita Trikonasana is a feat of balance, strength, and flexibility. It not only helps in stretching your spine, legs, and lower back but also tests your balance while also improving the flexibility of these areas flawlessly.
How to do Utthita Trikonasana (Triangle Pose)
Start with opening your legs wide and outstretching your arms in a ‘T’ posture. Keep your palms downward. Bend your left knee to an angle that is parallel to the floor and bring your left arm towards the floor. You must stretch enough to spread your palm on the floor and if that’s not possible, use a brick. Keep your right hand extended in the other direction. Your chest should be perpendicular to the floor. After holding for 30 seconds to one minute, you can switch to the other side.
Vrksasana (Tree Pose)
The Vrksasana helps improve the balance and the coordination between your mind and body. It is a great way to work on your posture and align your awareness according to your body.
How to do Vrksasana (Tree Pose)
Start with keeping a steady gaze. Then slowly lift your left leg and place it on your right thigh Or shin. After you feel steady, breathe and join your hands palm-to-palm. Then outstretch your arms above your head. Repeat with your right foot.
Chakravakasana (Cat-Cow Stretch)
The Chakravakasana is a simple pose that benefits your posture and spine alignment through spine flexion and extension. It is particularly useful to alleviate back pain or any other spine-related ailments.
How to do Chakravakasana (Cat-Cow Stretch)
Begin on your knees and bend your back inwards as much as you can while exhaling. Arch your back outwards while inhaling and continue as long as you are comfortable.
Setu Bandha Sarvangasana (Bridge Pose)
The Setu Bandha Sarvangasana is a gentle backbend pose perfect for beginners. It addresses spinal misalignments or posture problems and fixes them with a temperate extension. Those who find themselves sitting too often will find this pose much more beneficial for their back.
How to do Setu Bandha Sarvangasana (Bridge Pose)
Place yourself supine on the mat and slowly bring your feet closer to your glutes. Keeping your arms flat, raise your hips upwards and hold.
Bhujangasana (Cobra Pose)
The Bhujangasana is a part of the Surya Namaskar or the Sun Salutations. This pose is best for the shoulders, abdomen, and chest as it helps the muscles to stretch and relax. It is also restorative for your spinal health.
How to do Bhujangasana (Cobra Pose)
Lie down flat on the mat and keep your arms parallel to your shoulders. Lift yourself and arch your back. Turn your head upward and try to hold the position while breathing softly.
Supta Matsyendrasana (Supine Spinal Twist)
The Supta Matsyendrasana is an effective pose to relieve back pain and release the tension of the muscles situated in the back, shoulders, and neck. It is also known to relieve indigestion and improve circulation.
How to do Supta Matsyendrasana (Supine Spinal Twist)
Start with lying supine with extended arms and then bring your right knee to your chest while keeping the left leg completely in contact with the mat. Cross your right knee over the left leg and pressure it gently with your left hand. Look towards the right hand while breathing softly.
Balasana (Child’s Pose)
The Balasana is great for relaxing your body and resetting your mind. This pose allows you to rest after an intense day and release your stress and anxiety by remaining grounded on the floor.
How to do Balasana (Child’s Pose)
Start by sitting on your heels. Join your big toes together and kneel on the floor. Stretch your hands in front of you and breathe after placing your torso between your thighs.
Savasana (Corpse Pose)
The Savasana is the ultimate relaxing pose in Yoga. Yoga sessions usually end with a Savasana as it is important to quiet the mind and relax the body before continuing with your day and this pose does just that.
How to do Savasana (Corpse Pose)
Lie flat on your mat and loosen each of your muscles, even the face. Focus on your breathing.
6 Yoga tips for beginners
- Start with easier or simpler exercises. There is a chance of injury if you skip the basics and move on to the advanced poses that require months of training.
- Take your time with each pose. Do not rush through.
- Don’t be discouraged to try something new.
- Listen to your body’s limits. Adjacently, give yourself time to heal if you push your limit.
- Always focus on your breathing as it is the key to unlocking your mind.
- It is better to practice Yoga under the guidance of a professional Yoga trainer.
The Last Line
It takes ample time to learn Yoga and more than ample time and training to master some poses. But with discipline, regular Yoga practice, and the right guidance you can easily move on to the advanced stages of Yoga.
Diya Yoga is counted among the best Yoga Teaching Schools. It is a perfect place for Yoga seekers who are beginning to learn or those who have previous experience and want to teach it. Contact the Diya Yoga Teacher Training Program for more information on our traditional yoga teaching courses.