Easy Yoga Poses for Beginners and Their Benefits

1. Easy Yoga Poses for Beginners and Their Benefits What’s Inside? •What are the Yoga Poses for Beginners •The Cobra- Bhujangasana •Triangle Pose – Trilokasana •Tree Pose or Vrikshasana •Nadi Shodhana Pranayama Yoga is an invaluable gift to humanity. Many people consider yoga as a part of their daily workout routine. Learning a few simple yoga poses and practicing them in your own comfortable space and time will make you more confident and it is a great start for this wonderful journey too. Though yoga is advisable for people of all ages, it is good to talk to your doctor or physician before starting and adding any new form of exercise to your daily workout routine. If you are new to yoga and would really like to delve into its mechanisms, start your journey with simple yoga poses. This article essays some of the yoga poses for beginners. What are the Yoga Poses for Beginners The Cobra- Bhujangasana Bhujangasana is a backward bending pose. It promotes the flexibility and strength of the lower back in particular. The gentle pressure that the pose brings to the abdominal region also has a beneficial massaging effect on the internal organs. •Lie down on your abdomen, with your legs and feet together, forehead on the floor. Keep your hands beside your ribs.

2. •Position your palms on the floor, next to your chest. Elbows are tucked in toward your body and pointing upward. •Breathe in, push your navel into the floor and slowly press down your hands and raise your head and chest off the floor. •Roll your shoulders back. •Keep the back of your neck long and straighten your arms and keep a slight bend in your elbows. •Take easy, relaxed breaths as you hold the pose for 30 – 60 seconds. •Exhale and slowly release the pose. Regular practice balances the functions of your stomach, gallbladder, liver, spleen, and pancreas. It also regulates blood sugar levels, tones the lower back muscles and inner thighs and tones your ovaries and uterus and can reduce menstruation problems. Triangle Pose – Trilokasana Trikonasana is a standing asana that engages your core muscles. This asana gives very good lateral movements to the spine. •Stand straight, with your feet shoulder-width apart. Make sure that your feet are pressing the ground and that the weight of your body is equally distributed on both of your feet. •Now take a deep breath, as you inhale bring your arms up next to your ears and reach upward, extending and lengthening your spine. •Place your palms together, making sure that your hands stay in a straight line above your forehead. •As you exhale, press your right heel into the floor and reach up and out to your left side. •Extend your entire torso to the left, starting at the base of your spine and maintaining elongation on both sides of your torso. The benefits of this pose are, it balances the functions of your urinary tract, kidneys, and liver, realigns your spine, relieves and corrects scoliosis, increases

3. the blood flow, tones and strengthens your abdominals and back muscles and also improves poise and concentration. Tree Pose or Vrikshasana Vrikshasana is a popular yoga pose. This is a balancing asana and a standing pose. The pose which improves balance, and strengthens your core resembles a tree, that’s why they named it after the pose like this. To practice the pose, •Stand straight, with your feet together. Your weight is equally distributed so that you can have balance. •Raise your hands above your head and place your palms together, ( Anjali Mudra) keeping them in line with your forehead. Here, your head, shoulders, pelvis, and left foot should align vertically. •Inhale, and raise your right foot and place it against your left, inner thigh while you place your left foot grounded on the floor. •Keep your focus on a point slightly above eye level (approximately two meters away) and breathe evenly. •You can hold the pose for three to eight breaths with regular practice, you can go up to one although you breathe properly. When you’re ready to switch legs, exhale, and repeat the process. The benefits include strengthening your spine, knees, legs, and buttocks, improving balance and concentration, it also builds the tendons and the ligaments of your feet, and loosening the hip joints, groins, and inner thighs, It has a grounding and calming effect as it improves physical and mental balance. Nadi Shodhana Pranayama Pranayama is an ancient breath technique in yoga. The Sanskrit word Nadi literally means channel or flow of energy and Shodhana means purification, therefore Nadi Shodhana is the purification of pranic channels. Nadi Shodhana is the practice of purification of Nadis. Nadi Shodhana Pranayama is practiced

4. by controlling the inhalation, exhalation, retention, and direction of the breath. So our breath is inhaled, retained, and exhaled in a particular ratio here. •Sit in a comfortable position shoulders and hips loose, spine and neck straight, head erect, and eyes closed •Keep the left hand on your left knee. Open your palms upward or in Chin Mudra (tip of the index finger and thump touches whereas the rest of the fingers are extended) •Bring your right hand in Vishnu Mudra (bending the index finger and the middle finger) Use the right thumb to close the right nostril and the right ring finger and pinky fingers (together) to close the left nostril. •Exhale completely •Close the right nostril with the right thumb and inhale through the left nostril •Now using the ring and pinky fingers close the left nostril and release the right nostril •Keep the left nostril closed, inhale through the right nostril •Now close the right nostril with a right thumb and simultaneously release the left nostril and exhale through the left nostril •One round is completed. Now breathe like this with alternate nostrils At least perform five to nine full cycles of this breath between the nostrils. Make sure you always inhale through the same nostril you exhaled through. Regular practice of yoga makes you happy and relieves you from all the tension and stress. Below are the links for yoga for depression and stress relief: Conclusion Practice makes progress and with steady and consistent practice which is of utmost importance, a beginner can surely grow their awareness of the body and mind. Practice these simple yet powerful yoga poses for beginners.