7 Basic Poses (Asanas) To Get You Started

yoga for beginners

If you are thinking of adding yoga to your daily routine, chances are you already know some of its benefits. Aside from increased flexibility and balance, there are other great reasons for giving yoga a try. Research shows that yogic practices like pranayama, meditation, and yoga asana can help ease back pain, reduce stress and anxiety, and help chronic pain. Are you ready to join yoga teacher training? Start by trying these seven basic poses for yoga for beginners.

Mountain pose (Tadasana)

Tadasana is the foundation of all yoga poses and yoga sequences in yoga teacher training. It teaches you how to stand with steadiness like a mountain, which is what the word Tada means. This pose involves major muscle groups of your body.

  • Stand with your feet together on the floor or yoga mat and your arms hanging
  • Spread your ten toes and lay them gently and softly on the floor, balancing your weight on both your feet.
  • Lift your kneecaps through your inner thighs, engaging your quadriceps in the process

Tree pose (Virkshasana)

After the mountain pose, you can move to tree pose. Tree pose stretches your body muscles from heels to your fingertips. The aim of the pose in yoga for beginners is to improve your balance. To start:

  • Begin with a mountain pose position, then proceed to put your hands together and lift them above your hand.
  • Bend your right knee out on the right as you put it on your left foot inner thigh.
  • All the time, you should try as much as possible to balance on your left foot. Hold a few seconds to start with and switch legs
  • Repeat the same process with your left foot.

Downward facing dog

The downward-facing dog is a simple yoga for beginner pose, but can be very complex for newbies. In this pose, your body will get into a V shape. Start by doing mountain pose, then:

  • Place your hand slightly in front of you and bend so that your hands are in front of your shoulder and palms touching the floor and your head between your upper arms.
  • Try not to bend your knee and push your thighs as back as possible.

Triangle pose (Trikonasana)

Triangle pose stretches your torso and legs. It also promotes deep breathing and mobilized your hips. While in the Mountain Pose, put your feet wide apart

  • Try to stretch your left foot at the same time keeping it closer to your torso.
  • Inhale and exhale as you bend to touch the ground sideways with your right arm as you lift your left arm up
  • Repeat the moves with your left arm touching the ground this time and a right arm going up.

Child pose (Balasana)

If you sometimes want to imitate children, this is the time to do so. Balasana poses in one of the most curative poses you will learn in a yoga teacher training course. Simply

  • Sit on your heels, keeping your hips on the heels
  • Lower your head and bring both your arms forward.
  • Breathe as you press your thighs against the chest.

yoga teacher training

Legs-up-the-wall pose

It is one pose we have been doing without even noticing it is a yoga pose. While lying with your back flat on the yoga mat, move as close to the wall as you can. Then:

  • With your butt against the wall, walk both your legs up the wall to allow your body to be in an L shape.
  • Keep your elbows to your side and hold the position as long as you can. The longer, the better
  • Release by bringing your knees to your chest and roll over to one side.

The pose aims to restore, revitalize, and improve circulation.

Cat-cow pose

Cat-cow pose in yoga for beginner stretches and awakens your spine.

  • Get on the floor with all your fours with your head between them and knees below your hips.
  • Inhale as you lower your back to form a scoop shape and tilt your head back to form a cat position.
  • Inhale as you arch up your back and lower your chin to your chest to form a cow position

Yoga for beginners are things you will learn the moment you enroll in

Yoga for Back Pain in Rishikesh

. The above seven basic poses can help to reduce stress, relaxation, improve balance, improve flexibility, and enhance your overall well-being.

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