Are you new to yoga and you don’t think that you’re flexible enough to mold into a human pretzel? Join the club. But hey, there is nothing to be ashamed of if you can’t bend into those intricate yoga poses. We are here for you! If you follow this beginner’s yoga exercise routine, you’ll not only become more flexible, like obviously but also feel more healthy, calmer, fresher and able to sleep like a baby. These beginner-friendly yoga poses will allow you to get accustomed to the awesome art of yoga exercises smoothly and improve your mental and physical health conditions.
Mountain Pose or “Tadasana”.
It is essential, to begin with, the most basic backbone of these yoga poses, which is the tadasana or more commonly, addressed as the mountain pose, which helps you in connecting with the breathing flow of the yoga exercises and develop a more healthy exercise routine.
Stand straight with your feet hip-width apart, so that your weight is balanced out evenly. Gently and deeply inhale at a steady pace and make sure to keep your neck aligned with your spine, so that all of your body is engaged. Simultaneously, move your arms and stretch them towards the sky or whichever position that calms your nerves down. This yoga pose will greatly straighten your posture and expand your lung capacity. Repeat this breathing exercise 10 times to awaken your body.
Downward Facing Dog or “Adhomukhasvanasana.”
Time to get on the floor and keep your hands and feet, shoulder and hips width apart. Spread out your fingers to ensure greater stability. Simultaneously, move your hips upwards, so that your body resembles the shape of a boomerang, with your knees slightly bent. Keeping your legs straight will help you in getting a much better stretch. This yoga pose will greatly improve your blood circulation and strength your back, core, and leg muscles.
Warrior Pose or “Virabhadrasana.”
Keep your legs around four feet apart or whatever distance that is comfortable for you. Now turn your right leg to a 90 degrees angle, while keeping your left leg in a slanting position. Simultaneously, keep your arms on the sides and lunge your right knee at a right angle. Make sure that your knee doesn’t go beyond the position of your foot. It should be positioned d exactly over the foot. Stay in this position for 30 seconds and switch to the other leg. Repeat this exercise to times on each leg for more effective and immediate results. Despite the health benefits of this exercise, it also engages your core, back, and thighs.
Tree Pose or “Vriksasana”
Stand straight and then gently all of your weight on your right leg. Simultaneously, move your left leg upwards and move the sole of your left foot inside your right thigh and try to maintain balance. Keep your hands in a prayer position so that your mind and soul are engaged along with your body. If you’re able to maintain your balance, then kick it up a notch by placing your hands over your head, as you did in the mountain pose. Repeat this exercise on both sides for at least five times to not only improve your balance, but also tone your thighs, calves, ankles, and back.
Bridge Pose or “Setubhanda”
Lie on the floor on your backside and keep your knees bent. Simultaneously, your hands should lie on your sides. Gently, Breathe in as you lift your hips off the floor, forming a slope from your shoulder to your knees. Draw your tailbone towards your pubic bone and maintain balance in this position for 30 seconds. Make sure that your hips are parallel to the floor and your chest is drawn towards your chin. To make this move more comfortable, place a pillow under your head, so that you ease in this exercise routine more smoothly. This exercise will be a great warm up for your spine and thighs, and once again increase your health by stimulating your mankind and body at the same time.
Triangle Pose or “Trikonasana”
This is similar to the warrior pose, but instead of doing a lunge, you need to touch the inside of your left foot with the back side of your right hand. Simultaneously, move your left arm towards the ceiling. Move your gaze past your left hand, so that your back completely engaged and stretched out. Perform this 5 times on both sides, so that your body is fully engaged and healthy. This exercise will be great for getting rid of your love handles and tone your waist and thighs. This exercise has been highly recommended for pregnant women, primarily because of its health benefits and soothing of back pain.
Seated Twist or “Ardhamatsyendrasana”
Now switch to a sitting position and extend your legs. Gently cross your right foot over the outside of your thigh and simultaneously, bend your left knee in such a way, that your right knee faces the ceiling. Placing your right hand bend you for further stability, move your left elbow towards your right knee. While maintaining this position, gently twist your upper body to the right side, while keeping your core engaged. Make sure to keep your hips on the floor while you are twisting on each side. Repeat five times on each side.
Upward Facing Dog or “Urdhvamukhasvanasana”
Get back on the floor and lie face down, with your hands beside your chest and legs extended straight on the floor. Inhale and engage your core and glutes as you tuck your hips downwards. Now gently, push up and lift your chest towards the ceiling. Keep your core engaged while you are in this position. Your head should be facing the sky, so that your spine gets a good stretch out of this yoga exercise. Exhale when you return to your initial state. Repeat at least 6 times for strengthening your spine, arms, and wrists, along with increasing the stability of your overall health.
Child’s Pose or “Balasana”
This pose is probably the easiest and one of the most effective yoga poses and exercises that engage all of your body. Sit upright on your heels and move your upper body forwards, while making sure that your head rests on the floor. Simultaneously, extend your arms forward and lower your chest towards your knees as far as you are feeling comfortable in this yoga pose. Hold this pose for 30 seconds and inhale so that your core and spine both are engaged in this exercise. Keep on breathing so that this exercise is more effective and immediately impacts your physical and mental health.
Plank
Lie straight on the floor facing your front side and lift yourself from both sides with the aid of your hands and feet. Make sure to align yourself straightly from your head to toe. Keep breathing while you are in this position so that your core and all other muscles are fully engaged and getting tones. Stay in this yoga position for 30 seconds or as long as your stamina allows you.
Seated Forward Bend
Begin in a sitting position on the floor with both of your legs aligned straight ahead of you. Move your chest towards your right and simultaneously draw your hands towards your feet as well. Keep you lower abdomen fully engaged as you move towards your feet.
Chair-Utkatasana
You are probably wondering why I mentioned the name of a common household object here. Rest assured, guys, it was not a mistake. The chair is a great yoga pose to tone your legs and quads. Begin this by standing straight and placing your feet firmly on the ground. Your big toes should be close enough to touch each other. Once you have achieved this, start bending slightly, so that you resemble a chair. After bending hold this position for at least 5 minutes, but make sure you take deep breaths.
Crescent Lunge- Anjaneyasana
Lunges are a perfect way to lose weight and strengthen your inner core. Start this by getting in a low lunge posture and raising your arms above your head. Your left heel should not be touching the ground at any point during this pose. Follow this step by gradually shifting your weight on your hind leg until only your toes are in contact with the floor. This exercise is beneficial in the sense that it improves your cardiovascular system and is not even time-to consume.
Warrior II- Virabhadrasana II
Okay, do not get scared. We are not asking you to go to war with anyone. The warrior requires you to initially stand straight and then slowly spread your feet part apart. This step is proceeded by rotating your back foot at a 90-degree angle as compared to your front foot. All the while making sure that the distance between your feet is as much as humanly possible. Then stretch your arms wide but ensure that your arms are parallel to the floor.
Eagle – Garudasana
This yoga technique is related to the chair exercise that we previously mentioned. If you are in the chair pose then gradually shift your entire balance on to one foot. Once this has been done, twist your other leg over the previous one and curl your toes around the calf of that leg. Now do the same with your arms, but make sure that you do not fall during this.
Goddess—UtkataKonasana
While we agree that all of us have an inner goddess, we need to enhance our outer goddess as well and what better way to do so than yoga? The yoga pose is a good way to improve your health and tone your calves. Like all other poses, it requires you to stand straight and then slowly widen the distance between your legs. Once your legs are as far apart as possible, start squatting. However, be sure to keep your feet planted on the ground and your knees balanced. We recommend you to do so for at least five minutes and remember to take deep breaths.
Some of you might still not be convinced enough to try out these yoga poses, but the path to a healthy life runs through miles and miles of yoga. So we advise you to indulge in as much yoga as possible. The abovementioned poses are great for people who do not want to get into excessive twists and turns or even for beginners.