Despite its Indian roots, yoga has grown in popularity throughout the West, with many Americans regularly engaging in the postures. You can understand why it keeps drawing in newcomers: it’s simple to pick up, fun to play and can be adjusted to suit your needs.
There are several styles of yoga. Yoga is great for newcomers because of the range of techniques and the low-stakes nature of the practice. Yoga provides physical and emotional healing and development by combining physical postures with breathing, meditation, and movement. Plus, it benefits almost everyone’s health due to its many established advantages.
Feeling overwhelmed? The fundamentals are laid down in this essay.
What is Yoga?
A discipline that transcends time and space, yoga has many facets. Although Hinduism and Buddhism are the two schools of thought that gave rise to yoga, everyone can give it a go in the yoga community. The word “yoga” originates from the Sanskrit word “yuj,” meaning “to unite” or “join.” Practising yoga is a great way to harmonise your mind and body. One’s body, mind, and soul can harmonise when one does yoga.
Using the many different types and positions can maximise the benefits of your yoga practice. Despite their physical differences and philosophical origins, all yoga traditions have a similar goal: helping practitioners live happier lives.
The most exciting aspect? Yoga is a kind of exercise that everyone can do, regardless of age, gender, or ability. Anyone wishing to build health, inner tranquillity, and serenity may benefit from it; it is not limited to the flexible.
It’s always early to start practising yoga, a fantastic way to be active and healthy.
Yoga Practices for Beginners
Here are 12 yoga positions that you can practice as a beginner:
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Chakravakasana (cat-cow stretch)
Type of position: backbend
The cat-cow stretch allows the spine to extend and flex simultaneously. Your back will feel roused and warmed by the alternating pressures of the movements. An easy way to ease into a vinyasa sequence is with the cat-cow stretch. Back discomfort might be relieved by striking this stance.
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Baddha konasana (cobbler’s pose)
Type of position: Seated position
Cobbler Pose allows gravity to extend your inner thighs. If you find this posture challenging, sit on a cushion or use a prop to elevate your hips.
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Vrksasana (tree pose)
Type of position: Standing or balancing position
Many people start with yoga and attempt balancing poses, like tree pose. Do not attempt the tree position if you cannot maintain your balance due to a medical problem like low blood pressure. Alternatively, you may use a wall as a prop and adjust your tree stance accordingly.
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Balasana (child’s pose)
Type of position: resting
You may rest your weary legs, hips, and back in a child’s pose while stretching your ankles and thighs. It’s a great posture when you need a class break or are exhausted.
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Bhujangasana (cobra pose)
Type of position: backbend
Flow yoga classes often use the cobra posture. Asanas like this one are a component of the vinyasa series. To get a low cobra, elevate your chest without pushing into your hands; to achieve a complete cobra, bend your back farther.
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Adho mukha svanasana (downward-facing dog)
Type of position: Standing position
One of the most famous yoga positions, the downward dog, is named after a certain monkey. Keep your hips and heels pointed towards the floor while you put most of your weight on your legs. Your heels don’t need to be flat on the floor.
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Sukhasana (easy pose)
Type of position: Seating position
One of the first yoga positions taught to beginners is the simple pose. Many people’s mental images of a yoga or meditation stance include this. Seated cross-legged on the mat, with your palms facing up, place your hands on your knees; maintain a straight spine for the easy position.
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Uttanasana (standing forward bend)
Type of position: Standing position
This yoga position requires you to stand tall, breathe out, and stoop so that your hands rest lightly on the floor and your head droops. Gently bend your knees and spread your feet hip-width apart.
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Paschimottanasana (seated forward bend)
Type of position: Seating position
Seated forward bends are great for stretching your hamstrings. If you sit for long periods, this posture might benefit you by strengthening and stretching your hamstrings. The sitting forward bend also stretches the full-back.
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Janu sirsasana (head-to-knee pose)
Type of position: Seating position
Bending forward could be difficult for those with tight hamstrings. However, in the head-to-knee stance, extending only one leg is easier. A strap around the foot is another option for this position.
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Tadasana (mountain pose)
Type of position: Standing position
In a mountain posture, your body is straight from your crown to your toes, and your lower and upper bodies are parallel to the floor. If you want to learn more about developing your posture, the mountain position is a good place to start.
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Setu Bandha sarvangasana (bridge pose)
Type of position: backbend
When starting a backbend, most individuals start with the bridge stance. You may start practising backbends with this position since it opens up your spine. A supported bridge stance using a block is another option to consider. Do not do the bridge position if you are injured in the neck.
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Phalakasana or Kumbhakasana (Plank)
Type of position: push-up-like position
Keep your arms straight and palms facing down, and lower your body forward in a downward dog until your arms are parallel to the floor. Straighten your back, dip your shoulder blades, and spread your collarbones wide. Rest for 30 seconds to 1 minute. The plank stance aims to strengthen your core, wrists, and arms.
Reach your health goals with yoga
Many traditions recommend daily practising for the first fifteen to 30 days of a new regimen. But a day off every so often is good for the body, as any athlete worth their salt will tell you. This is particularly true when you’re just starting. As a beginner, we recommend doing yoga twice or thrice weekly.
