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Do you want to lose weight without any hassle and with more ease then, you are at the right place. We are here with some most effective Yoga poses for the beginners that are extremely easy and not painful at all. Before that, you must know Yoga is amazing and even if you practice for one hour a week then, you will see the benefits of the practice. And yes, more you do more you get. If you can do more than that then, you will definitely get more benefits.
Let’s start the basic yoga poses that are outlined and are precious enough to keep you occupied for a long time
1. Mountain Pose (Tadasana)
This posture has so many benefits as it strengthens knees, ankles, and thighs. It reduces flat feet, relieves sciatica, and firms buttocks and abdomen
For that,
- Stand with your toes and heels slightly besides hanging your arms apart from the torso
- Spread your toes and then, place your weight evenly on your feet. Also, firm your thigh muscles while turning inwards. Relax your shoulders and then roll them back and down
- When inhale, stretch your torso and when you exhale release your shoulders blades from your head. Also, you can put your hands in the prayer position just close of your chest
- Take deep, long and slow breaths in
2. Tree Pose (Vrksasana)
This pose helps to stretch the groins, shoulders, torso, and thigh. It builds the strength in the calves, ankles, and tones the abdominal muscles.
For that,
- Keep your feet together and place your right foot on your inner left upper thighs. Now, press your hands in prayer and get a spot in front of you which you can hold in a stable gaze.
- Hold and breathe for 8-10 breaths and then, change sides. Be sure that you don’t have to lean into the standing leg and keep your core indulged and shoulders relaxed.
For the beginner: You can stand with your back braced against a wall if you are feeling unsteady in this pose.
3. Triangle (Trikonasana)
It is helpful in strengthening your feet, legs, and ankles. It stretches groins, hamstrings, hips, spine, and calves. It is effective in stimulating abdominal organs and helps in digestion.
For that,
- Stand with your feet wide separately. Stretch your right foot while keeping the leg together to the torso. Keep your feet pressed against the ground and manage your weight equally in both feet
- Inhale and when you exhale, rest your right hand on your skin, ankle, or the floor outside your right foot, and stretch your left arm toward the ceiling
- Turn your gaze up to top hand and then remain the same in this poise for 5 to 8 breathe. Inhale to come up and then repeat on the opposite side
For beginners: Place your back heel or the back of your torso against a wall if you feel shaky in the pose
4. Warrior I (Virabhadrasana I)
It is helpful in stretching the lungs and chest, neck and shoulders, groins and belly. Also, it strengthens the shoulders and arms and stretches the calves, ankles, and thighs.
For that,
- Stand in Mountain Pose the first pose. With an exhale, step or jump lightly your feet apart. Raise your arms perpendicular to the floor
- Turn your left foot in the 45 to 60 degrees to the right and your right foot 90 degrees to the right. Align the right heel with the left heel. Here, exhale and turn your torso to the right
- With your left heel gently on the floor, exhale and bend your right knee on the right ankle so the shin is perpendicular to the floor
- To come up, inhale, just press the back heel gently into the floor and then, reach up through the arms, while straightening the right knee. Turn the feet forward and then release the arms with an exhalation. Take a little breath then, turn the feet to the left and then repeat for the same length.
For Beginner: When you are bending the front knee and as a beginner, you have a tendency to tip the pelvis forward. You should lift the pubis up toward the navel and elongate the tail toward the floor.
5. Download-Facing Dog (Adho Mukha Savasana)
It calms the brain and relieves stress and mild depression. It energizes the body and stretches the hamstrings, shoulders, arches, calves, as well as hands. It strengthens the legs and arms and relieves the menopause symptoms. It helps to prevent osteoporosis and relieves menstrual discomfort when done with head supported.
For that,
- Come onto the floor on your knees and hands. With your hands a lightly forward of your shoulders and knee below your hips and just spread your hands wide and press the index finger and thumb into your mat.
- Your head should be between your arms, experiencing your knees, and your backs should be flat
- Exhale and lift your knees away from the floor lift the butt toward the ceiling. Straighten your legs as much as you can press your heels firmly towards the floor
- Hold for 5-10 breaths
Yoga For Beginners: If you have a problem while releasing and opening your shoulders in this pose, raise your hands off the floor on a couple of blocks or the seat of a metal folding chair.
No yoga session is finished without a complete relaxation position. Even though Corpse Pose (Savasana) is a resting posture, but it looks simple and easy. Savasana has been known the most difficult of the Asanas. You should try to stay present and aware in the 5 to 10 minutes you spend in final relaxation.
