Yoga for Beginners: Learn easy Yoga Poses (Asanas) for good health

There are number of Asanas in Yoga both difficult and easy to perform. For beginners, it is very important for them to know the Asanas which can help them build a healthy life and relatively easy to perform. The moment you start stretching your self on the Yoga mat in its first half hour your mind will start speaking to you both the difficult part of it an easy one too.
Your determination towards a healthy life is very important. Once you complete the 1st week of your Yoga classes you will start enjoying it together with a better and healthy life.
Some might discourage you by saying that Yoga is very boring and time taking process but I would like to tell you the result it will fetch at the end of the day worth it all.
Now I would like to share some of the basic exercises of Yoga which are very basic and anyone can perform

Sukhasna

Sukhasna is a comfortable position for pranayama and meditation. Sit comfortably on the mat with crossed legs (left leg tugged inside the right thigh and right leg tugged inside the left thigh). Keep the spine straight. Place your hands on your knees. Relax your body and breathe gently. It gives the practitioner a centring effect. All the other asnas are done to eventually make the body feel comfortable to be able to sit in this position for meditation. This asna takes the yoga practice beyond its physical dimension and helps you get in touch with your spiritual side.

Tadasana (Mountain Pose)

Stand with your heels slightly apart and hang your arms beside the torso. Gently lift and spread your toes and the balls of your feet, then lay them softly down on the floor. Balance your body weight on your feet. Lift your ankles and firm your thigh muscles while rotating them inwards. As you inhale, elongate your torso and when you exhale release your shoulder blades away from your head. Broaden your collarbone and elongate your neck. Your ears, shoulders, hips and ankles should all be in one line.

This pose teaches one to stand with majestic steadiness like a mountain. The word ‘Tada’ means a mountain, that’s where the name comes from. It involves the major groups of muscles and improves focus and concentration. It is the starting position for all the other asanas.

You can check your alignment by standing against the wall initially. You can even raise your hands and stretch them. Breathe easy.

Vrikshasana (Tree Pose)

Place your right foot high up on your left thigh. The sole of the foot should be flat and placed firmly. Keep your left leg straight and find your balance.

While inhaling, raise your arms over your head and bring your palms together. Ensure that your spine is straight and take a few deep breaths. Slowly exhale, bring your hands down and release your right leg. Back in the standing position repeat the same with the other leg.

This pose gives you a sense of grounding. It improves your balance and strengthens your legs and back. It replicates the steady stance of a tree.


Kursiasana (Chair Pose)

Stretch your arms but don’t bend your elbow. Inhale and bend your knees, pushing your pelvis down like you are sitting on chair. Keep your hands parallel to the ground and back straight. Take deep breaths. Bend gradually but make sure your knees don’t go beyond your toes.

An intensely powerful pose, this one strengthens the muscles of the legs and arms. It builds your willpower and has an energizing effect on the body and mind. Stand straight with your feet slightly apart.

Trikonasana (Trangle pose)

Stand with your feet wide apart. Stretch your right foot out (90 degrees) while keeping the leg closer to the torso. Keep your feet pressed against the ground and balance your weight equally on both feet. Inhale and as you exhale bend your right arm and make it touch the ground while your left arm goes up. Keep your waist straight. Ensure that your body is bent sideways and not forward or backwards.

It stretches the legs and torso, mobilizes the hips and promotes deep breathing, leaving one with enlivening effects. Stretch as much as you can while taking long, deep breaths. Repeat on the other side.

Adho Mukho Svanasana (Downward Facing Dog Pose)

Sit on your heels, stretch your arms forward on the mat and lower your head. Form a table, like pushing your hands, strengthening your legs and slowly raising your hips. Press your heels down, let your head hand freely and tighten your waist.

This pose stretches hamstrings, chest and lengthens the spine, providing additional blood flow to the head. It is will leave you feeling energized.

Naukasana (Boat Pose)

Lie back on the mat with your feet together and hands by your side. Take a deep breath and while exhaling gently lift your chest and feet off the ground. Stretch your hands in the direction of your feet. Your eyes, fingers and toes should be in one line

It tightens the abdominal muscles and strengthens shoulders and upper back. It leaves the practitioner with a sense of stability.

Remain in that position till you feel some tension in your navel area as your abdominal muscles begin to contract. As you exhale, come back to the ground and relax.

Child's Pose

Bend your knees and sit on your heels. Keep your hips on your heels. Lower your head on the mat and bring your hands forward by your side. Press your thighs against your chest and breathe lightly.

This restful posture helps to let go and surrender. It restores vitality physically, mentally and emotionally. Insert the pose between challenging asanas, and practice with closed eyes, listening to the sound of your breath.

Bhujangasana (Cobra Pose)

Lie on your stomach with your feet together and toes flat. Place your hands downwards below your shoulders on the mat, lift your waist and raise your head while inhaling in. Pull your torso back with the support of your hands. Keep your elbows straight and make sure you put equal pressure on both palms. Tilt your head back and make sure your shoulders are away from your ears. Exhale while coming back to the ground.

This one will strengthen the lower back muscles while cushioning the spine, triceps and opens the chest to promote the inhalations. It also makes the spine flexible.

Paschimottanasana

Sit up with your back straight and toes pointing outwards. Breathe in and raise your hands over your head and stretch. Now, while breathing out bring your hands down and bend then forward to touch your legs. Place your hands wherever they reach, hold your toes if you can but don’t force yourself. Breathe in and elongate your spine. While breathing out, keep your navel close to your knees.
This asana helps in improving the flexibility of the hamstrings and hips and lengthens the spine.

Surya Namaskar (Sun Salutation)

The ancient yogis say that the different parts of the body are governed by different devas or divine impulses of light. The Surya Namaskaras are a complete body workout. Doing 12 sets of this exercise translates into doing 288 powerful yoga asanas in a span of 12 to 15 minutes. The Surya Namaskaras also form an incredible link between the warming-up poses and the intense yoga asanas.

There will be no life on the earth without the sun, and the Surya Namaskaras or the Sun Salutations, as they are popularly called, are an ancient method of showing gratitude or paying respect to the sun that is the source of all forms of life on the earth.



Yoga helps you enrich your life style. It also purifies your inner mind and helps you gain inner strength. DO it on regular basis and see the result yourself

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