Yoga Asanas beginners guide is full of groups of asanas, practices and disciplines that played a significant role in physical, mental, and spiritual well-being.
In other words, Yoga is the way of life that dates back from the Vedic period and also very well defined in the Upanishads.
That’s why before unfolding the secrets of yoga, we going to outline the existence of Yoga. The word yoga is derived from Sanskrit which means “yuj” means “to attach”. The term yoga is also kindred with the english language in the western world, it means “union”.
Here the question is to attach, or the union with what?
In the real sense, it is the correlation of body, inner-self, and mind to achieve optimal stage wellness.
Boost your Immunity with Yoga Asanas Beginners Guide
The practice of yoga has numerous benefits owing to “the eight limbs of Yoga” or “Asthanga”.
Asana (Postures) and Pranayama (Breathing) are two branches of yoga that played an important role in boosting immunity, developing hormones, and removes toxins from the body.
10 Yoga Asanas Beginners Guide
1. SUKHASANA
As name defined everything, Sukhasana is known as full of pleasure asana or easy pose.
Moreover, it enhances comfort, joy, and overall well-being.
It has been proven as the best asana to start yoga asanas. It helps to achieve a sense of calmness and peace of mind.
Further, it works as relaxing and lowering down the stress level.
This asana is essential to achieve the eternal benefits of yoga. The relaxed ambiance of your mind and body will help to boost your immunity.
SUKHASANA
Sukhasana is known as full of pleasure asana or easy pose.
The right way to do
- Sit straight, stretch your feet first, then cross and tuck your legs.
- You will see a triangle formed by your shins and your thighs.
- Ensure the spine and shoulders must be balanced and straight.
- Start to inhale and exhale to relax your body, you can sit in this pose as per your comfort.
Take care of it
- Sit straight, stretch your feet first, then cross and tuck your legs.
- You will see a triangle formed by your shins and your thighs.
- Ensure the spine and shoulders must be balanced and straight.
- Start to inhale and exhale to relax your body, you can sit in this pose as per your comfort.
Benefits
- Relax and calm your mind and body.
- Release exhaustion, stress, anxiety which result to improve your immunity as well.
- Improve the alignment of bones, spine, and relax your muscles.
2. BALASANA – YOGA ASANAS BEGINNERS GUIDE
I am sure, you are aware of this pose. Yes obviously, it is a child pose.
This is an ideal yoga asana for expanding the spine, lung capacity, and strengthening body muscles.
In addition, it helps in increasing the flow of blood to the brain, cure headache, insomnia, and fatigue.
The right way to do
- Kneel on the floor (use yoga mat). Touch your toes together.
- Inhale when you come down and exhale when goes upward.
- Lay your hands on the floor .
- Time of pose 30 seconds to a few minutes.
Take care of it
- Diarrhea
- Pregnancy
- Injury in knees
Benefits
- Calms the mind and muscle
- Eliminate stress and fatigue
- Relieves back and neck pain when done with head and torso support
- Gently stretches the hips, thighs, and ankles.
3. BHUJANGASAN – YOGA ASANAS BEGINNERS
The word Bhujanga is taken from the snake. Therefore, it is known as Cobra Pose.
It increases body temperature, improves metabolism which energizes your body.
Yoga asanas are a group of practices and disciplines that played a significant role in physical, mental, and spiritual as well as in boosting our immunity.
It revitalise mind, helps to eliminate stress and fatigue.
Moreover, it helps to fight against diseases.
The right way to do
- Lie on your stomach, straight back & toes, place hands equal to the shoulders, elbows towards the body.
- While you inhale, lift your hands and chest upward from the back of your heart.
- Exhale while coming down.
- Try for 5 to 10 breaths.
Take care of it
- Avoid in case of back injury.
- Pregnancy.
Benefits
- Stretches chest, shoulders.
- Strengthens your back bone.
- Stimulates intestine.
- Robust heart and lungs.
4. MATSYASANA
Matsyasana is also known as Fish pose. This pose is introduced as the destroyer of all diseases.
Therefore, it helps to build your body fit, healthy, and more energetic.
It also releases stress from the shoulders, neck, spine, and improves stamina.
The right way to do
- Lie down on your back, stretch your feet first, then cross and tuck your legs.
- Inhale, lift your spine, shoulder and chest with the help of elbows and neck.
- Stay for 5 breaths, or as per your ability.
- While finishing it, relax elbows and neck gently on the mat.
Take care of it
- Avoid in case of neck and spine injuries.
- Lower back injury
Benefits
- Disease free body.
- Vitalise body by controlling BMI.
- Relax muscles and spine.
- Relief from respiratory disorders by encouraging deep breathing.
5. SETU BANDHASANA – YOGA ASANAS BEGINNERS
Setu Bandhasana is one of the best yoga asanas. It is also known as Bridge pose.
It increases body temperature, prevents diseases and resistance to fight with them.
Further, this asana opens the lungs which relieves anxiety, stress, and depression.
In fact, Yoga Asanas Beginners guide helps to strengthens the thighs, spine, and hips.
The right way to do
- Lie on your back, arms straight.
- bend your feet with ample distance away from the hips.
- Then Inhale and lift upward your back and hips with the help shoulders and your feet.
- Lengthen your tailbone, keep your neck relaxed.
- Stay for 5 to 15 breaths.
- To finish the pose, release the spine down and exhale.
Take care of it
- Avoid in case of neck
- Spine injuries.
Benefits
- Stretches the muscles of thighs, hips, chest and abdomen.
- Improves digestion
- Energise the entire body.
- Reduces fatigue, and anxiety
6. USTRASANA
Ustrasana is also known as a Camel pose of yoga. This yoga posture improves the flexibility and strength of the body. Besides, it helps in improving the digestive system.
The right way to do
- Kneel on the yoga mat and place your hands on the back.
- Your knees and shoulders should be in line and feet should be facing the roof.
- As you inhale, arch your back and place your hands over your feet and straight your hands slowly.
- The neck should be neutral.
- Stay in this posture for 5 to 7 of breaths.
- Exhale and slowly to the initial pose.
Take care of it
- Avoid in case of neck
- Spine injuries.
Benefits -BEGINNERS GUIDE YOGA ASANAS
- Improves digestion.
- Stretches the entire body.
- It also strengthens the back and shoulders.
- Strengthen spine.
- It helps to overcome menstrual discomfort.
7. URDHVA DHANURASANA – YOGA ASANAS BEGINNERS
Urdhva Dhanurasana is an outstanding back-strengthening asana which also tones up body muscles.
This pose is also called as Full-Wheel pose. This asana helps to release stress and fatigue.
Yoga asanas beginners guide is played a significant role in overall wellness.
URDHVA DHANURASANA
Urdhva Dhanurasana is also called as Full-Wheel pose. It helps to back-strengthening asana which also tones up body muscles.
The right way to do
- Lie with back on the yoga mat.
- Bend your knees with flat feet on the floor.
- Place your hands on the floor above your shoulders, lift your upper body toward the ceiling make a shape of a bow.
- The neck should be a neutral position. You may fold your arm up to the elbow to relax position.
- Hold for 5-10 breaths.
- To exit the posture, slowly lower your arms, legs, and spine back onto the mat.
Take care of it- Yoga asanas beginners guide
- Avoid in case of neck, Spine & shoulders injuries
- Blood pressure.
Benefits
- Increases body energy and heat.
- Strengthens and increases the flexibility of arms, legs, spine, and abdomen
- Improve Immunity.
8. TADASANA
Tada means ‘mountain’ and ‘asana’ means ‘pose’. Therefore, it is known as ‘Mountain Pose’.
In fact, it is the foundation for follow-up poses of all yoga asanas.
Moreover, it is an ideal pose to restore the natural alignment of the body.
This asana helps to increase the height of children.
In fact, Yoga asanas beginners guide helps to strengthens overall health. Gud
Stand tall with your feet together, grounding through the soles of your feet. Keep your spine straight, shoulders relaxed, and arms by your sides. Breathe deeply and focus on finding stability and balance.
The right way to do
- Stand on a yoga mat, hands alongside your body.
- While inhaling raise your arms upwards then interlock your fingers.
- Lift your heels and stand on your toes.
- Stretch your body. Look up.
- Hold this pose for a few moments.
- Exhale and return a simple standing position.
- Avoid in case of insomnia.
Benefits – Guide for YOGA ASANAS BEGINNERS
- Boost energy level.
- Enhance mood and relax your body.
9. UTKATASANA
Utkatasana is also known as Chair pose. This pose is full of strength and intensity.
It is helpful to strengthen the upper body, lower back, and torso. It tones your body muscle.
The right way to do-Yoga asanas beginners guide
- Stand erect and stretch your hands parallel with the floor, palms facing downwards.
- Bend the knees and with the imagination of sitting on a chair.
- Breathe gently, sit straight, and lengthen your spine.
- End with relaxing to standing posture.
- Avoid, if any problem in spine.
Benefits
- Strengthens thighs, calves, ankles, and spine.
- Improves balance of body and power of concentration.
10. VRKASASANA- YOGA ASANAS BEGINNERS GUIDE
This asana is known as Tree Pose or balancing asana. It requires high potential and concentration to balance the body.
Tree Pose (Vrksasana)
Stand tall and shift your weight onto one foot. Place the sole of your other foot against your inner thigh or calf (avoid placing it on your knee). Find your balance and bring your hands to your heart center. This pose improves balance, concentration, and leg strength.
The right way to do
- First of all, stand straight and do Tadasana.
- Then curve the right leg and place heel at the base of the left thigh.
- The balance on the left leg, join your palms and hold arms straight.
- Hold the asana for 05-10 breaths.
- Then lower down, stand again in Tadasana and relax.
- Avoid, if any problem in spine, knee
Benefits
- Strengthens thighs, calves, ankles, and spine.
- Improves the balance of body and power of concentration.
Yoga asanas beginners guide is most effective and scientifically tested asanas helps to improve concentration, self-consciousness, and mindfulness
Yoga fortifies the digestion, nervous, and respiratory system of the body. It lowers down stress hormones and regulates sleep which is a sound factor for healing and maintaining overall wellness.
Remember to always listen to your body and respect your limits. Start slowly and gradually increase the duration and intensity of your practice. It’s also helpful to join a beginner’s yoga class or watch instructional videos to ensure proper alignment and technique.
Please note that it’s important to consult with a qualified yoga instructor or healthcare professional before beginning any new exercise regimen, especially if you have any pre-existing medical conditions or injuries.
