10 Yoga Poses for Beginners that can be learned easily

10 Yoga Poses that can be learned easily if you are a Beginner

The world is on a fast track to modernize and develop because of the ongoing cold wars, trade wars and what not. Man has realized it a bit too late but the levels of anxiety, stress and distress has been alarmingly heightened in the past few decades. So much so that finally we have acknowledged the need to find an everlasting solution to relieve yourself of stress and keep your body in tone in the busiest of schedules. The answer ,of course, lies in the depths of Hindu mythology YOGA.

Brief History of Yoga:

Yoga began as an ancient practice that originated in India circa 3000 B.C. Stone-carved figures of yoga postures can be found in the Indus Valley depicting the original poses and practices. Yoga was developed as a way to achieve harmony between the heart and soul on the path to divine enlightenment.

Requirements :

• Yoga Mat
• Yoga Pants (Women and Men)

And you are done. That is all you will need to do simple and almost all the poses.

Asanas : 

In case you are wondering whether or not you would be able to pull off those heavy asanas right away is an obvious NO. So, here is a compilation of the 10 best asanas for beginner which would relieve you of stress and also keep your fit.

NOTE: Some poses are not always right for you, So ask your doctor if one or two gives you pain.

1. Tadasana / Mountain Pose

All you need to do is stand straight with your feet joined together. Pretty simple right?

well it isn't all that.

How to do it: 

• Start standing with your feet together. 
• Press down through all ten toes as you spread them open.
•  Engage your quadriceps to lift your kneecaps and lift up through the inner thighs.
•  Draw your abdominal in and up as you lift your chest and press the tops of the shoulders down.
• Feel your shoulder blades coming towards each other and open your chest; but keep your palms facing inwards towards the body. 
• Imagine a string drawing the crown of the head up to the ceiling and breathe deeply in to the torso.
•  Hold for 5-8 breaths.

2. Adho Mukha Svanasana / Down Facing Dog

Downward Dog is used in most yoga practices and yoga classes and it stretches and strengthens the entire body.

How to do it: 

• Start on your hands and knees, with your hands stacked under your shoulders and knees under your hips.
• Spread your hands wide and press your index finger and thumb into your mat.
• Lift your tailbone and press your butt up and back, drawing your hips toward the ceiling. Straighten your legs as best as you can and press your heels gently toward the floor.
• Your head should be between your arms, facing your knees, and your backs should be flat.
• Hold for 5–10 breaths.

3. Kumbhkasana / Plank

It has nothing more than staying on your hand and elbows such that you put fairly good amount of power from your abdominal. It is simple, powerful and satisfying.

How to do it: 

• Start on all fours, with your knees under your hips and your hands flat on the floor directly underneath your shoulders.
• Lift your knees off the floor and extend your legs out behind you. You should now be on your toes and your hands, with your body forming one long line
• Keep your palms flat on the floor(or if you take it to be simple you can do as depicted in picture , with your elbows down on floor too), hands shoulder-width apart, shoulders stacked directly above your wrists, and core engaged. Keep your neck and spine in a neutral position by looking down at the top of your mat.
• Hold this position for 3-5 breaths.

4. Virbhadrasana l / Warrior l 

These poses play a great role in building and strengthening your core and lower body. It has second variation too that does the same. You can do whichever suits you better. Also aids in pain relief.

How to do it: 

• For warrior one, you can take a giant step back with your left foot coming towards a lunge, then turn your left heel down and angle your left toes forward 75 degrees.
• Lift your chest and press your palms up overhead. 
• Step forward and repeat on the opposite leg.

5. Virbhadrasana ll / Warrior ll

A variation of warrior 1. It is an hip opener , opens up your thighs and groin.

 How to do it: 

• Take a big step forward with your left foot to start in a staggered stance, with your feet almost mat-length apart.
• Extend your arms so that they are parallel to the floor.
• Bend your left knee so that it's at or near a 90-degree angle, your thigh parallel to the floor, while keeping the right leg straight.
• Point your left toes forward and turn your right foot out to the right so that it's perpendicular to your left foot. Your left heel should be in line with the arch of your right foot.
• At the same time, twist your torso to the right so that your left hip is facing toward the front of the room and your right hip is facing toward the back. Your left arm and your head should both be pointing forward and your right arm should be pointing back.
• Hold for 1–5 breaths.

6. Malasana / Garland Pose 

Much similar to squats that are done by body builders in gym the only difference is that you have to keep your legs wide apart by keeping your hands clasped and using elbows to support the legs to stay apart

How to do it: 

• Move your feet out to the edges of your mat and bend your knees, coming into a squat.
•  The toes may turn out if necessary.
•  If your heels do not reach the floor, take a rolled up blanket under them

7. Dandasana / Staff Pose

It is very much similar to the mountain pose, that is staying still but has a lot going on.

How to do it: 

• After catching your breath, swing your legs around so that they are outstretched in front of you. 
• This is the seated equivalent of mountain pose, in that it seems very simple but has a lot going on.
• The legs stay strong with the feet flexed.
• The shoulders stack over the hips so that the spine is long and straight. 
• The arms may be straight or slightly bent.

8. Balasana / Child's Pose

It is one such asana that is used by yoga practitioner of all levels, it easy to do and very effective. It is even done whenever one can do it to relieve the pain of stiffness and fatigue as well.

How to do it: 

• Start on all fours then bring your knees and feet together as you sit your butt back to your heels and stretch your arms forward.
•  Lower your forehead to the floor (or block or pillow or blanket).
• Let your entire body release. 
• Hold for as long as you can and wish.

9. Janu Sirasana / Head to Knee Pose

It puts focus on getting your back right and strengthened.

How to do it: 

• Come back up to sit and bend your left leg.
• Bring the sole of the left foot inside your right thigh. 
• Use the same technique described above to deepen the pose using your breath. 
• After five breaths, sit up and switch legs.

10. Setu Bandha Sarvangasana / Bridge Pose

A counter pose to a forward bend is a back bend. Bridge is a good beginner’s back bend that stretches the front body and strengthens the back body.

How to do it: 

• Lie down on your back and place your feet hip width apart. 
• Press firmly on to your feet and lift your butt up off the mat. 
• Interlace your hands together and press the fists down to the floor as you open up your chest even more.
• Imagine dragging your heels on the mat towards your shoulders to engage your hamstrings. 
• Hold for 8-10 breaths then lower your hips down and repeat two more times.

That is All !!

NOTE: In the end, what matters the most is the Practice you put in, the more you do the better you become.

Also , if you notice the changes within a month please let us know and if it doesn't still tell us. We are here to help you afterall.

GOOD LUCK!!