Yoga was developed in ancient India. It is a mental, physical and spiritual discipline. It has gained popularity worldwide as a form of exercise, relaxation, and meditation. Yoga is particularly beneficial for beginners as it can improve flexibility and strength while also reducing stress. You can start your morning with these 10 basic yoga poses.
- Triangle Pose (Trikonasana)
Triangle Pose Trikonasana is a great stretch for your hamstrings.
This pose demands serious concentration. As you reach downwards toward your foot or the floor, while lifting your opposite hand to the ceiling.
It's challenging but that's half the fun. Push yourself to achieve a new level of flexibility and balance.
After a little practice, you will feel grounded and ready to tackle the world. Now, strike a stance and feel the heat.
- Garland Pose (Malasana)
Prepare to feel the heat with Garland Pose or, as we call it, Malasana. This squatting stance may appear simple, yet it is effective in improving ankle and leg flexibility.
In this pose, you will find your balance while pushing yourself to the limits.
The key is to keep your heels grounded and your chest lifted while sinking into the pose - it's all about finding the sweet spot where you can feel the benefits of the stretch.
Garland Pose lets you show off your flexibility, and feels the burn in all of the right places. Your body will thank you (and so will your instructor!
- Mountain Pose (Tadasana)
Mountain Pose is the base of all yoga standing poses.
It may seem simple, but standing tall with feet together, arms at your sides, and shoulders relaxed can do wonders for your posture.
This exercise not only improves your alignment but also cultivates balance and stability.
Mountain Pose can help you feel more grounded, centered and in control of your life. Try it yourself to see for yourself the benefits.
- Chair Pose (Utkatasana)
Utkatasana, or Chair Pose as it is also called, will make you feel the burn. This chair pose is similar to sitting in a chair without legs, with the added benefit of improving your balance and toning them.
This pose isn't for the weak-hearted, but rather for those that want to push their limits.
But don't stop. Hold the pose for as long as possible and feel the strength building within you.
With consistent practice, you'll soon be able to hold the Chair Pose like a pro and have legs of steel to show for it. So, why not try it and see what all the fuss is about?
- Plank Pose (Phalakasana)
Are you ready for the next step in your fitness journey? You can now say hello to the plank position, or what we like to refer to as, "the abs enforcementer". This is no joke. But the results are well worth it. Goodbye slouching, and hello to the perfect posture. Not only will you look good, but you'll feel good too. The plank position will help you to strengthen your core.
- Downward-Facing Dog (Adho Mukha Svanasana)
Yoga's ultimate stretch and strength pose is Downward Facing. Start by getting down on all fours, then lift those hips up and back like a boss. Straighten the arms and legs in an upside-down v shape to make yourself feel like a mat king. This pose will help stretch your hamstrings as well as your calves, while also building up your shoulder and arm muscle. So hit the mat and get ready to feel the burn!
- Tree Pose (Vrksasana)
You must include the Tree Pose in your yoga routine. Stand with your legs together and feel the earth beneath you.
Place your foot on the inside of the opposite thigh and bring your arms together in front.
Focusing on a specific spot will improve your concentration, balance, and focus.
This pose is great for anyone who wants to challenge themselves both physically and mentally. Stand tall and proud like a tree.
- Cobra Pose (Bhujangasana)
Bhujangasana will have you hissing like a cobra!
Lay on your back, and lift your chest up.
This posture strengthens your back and improves your position, giving you a sleek and confident look.
Slouching is no longer an option. Instead, stand up tall like a warrior.
Feel the power of a cobra in you by striking a pose.
- Seated Forward Bend (Paschimottanasana)
Seated Forward Bend (Paschimottanasana) will bend you like Beckham. Sit with your legs stretched out in front of you. Reach out to your toes and do it like a pro. This pose not only stretches your lower back and hamstrings like a pro, but it also calms your mind like an expert zen master. Show off your flexibility and become a yoga star. Namaste, baby.
- Happy Baby Pose (Ananda Balasana)
Looking to stretch, relax and find your happy place all in one go? Ananda Balasana aka Happy Baby pose is the perfect way to stretch, relax and find your happy place all in one go.
Grab your feet, and bring your knees to your chest.
Release tension by breathing deeply and feeling the sweet stretch of your hips.
This pose will relieve your stress and relax you all day.
Do yourself the favor of a smiling baby with this powerful, yet simple pose.
Simple yoga poses that you can do to start your day will improve your mental and physical well-being. Not only does it help to improve flexibility, strength, and balance, but it can also reduce stress and anxiety. Always listen to your body. Go at your own pace and make modifications as necessary to ensure that you are comfortable and safe.
FAQ
Can yoga help to reduce stress and anxiety?
Numerous studies have confirmed that yoga helps reduce stress and anxiety.
Does my flexibility need to be good to do yoga?
No, yoga is a practice that can be modified to accommodate individuals of all levels of flexibility.
Can yoga improve posture?
Yes, there are many yoga poses designed to improve posture by strengthening the muscles on the back and shoulders.
Can I still practice yoga with a medical problem?
Speak to your doctor about any new exercise regimen, especially if it involves a medical condition.
Can yoga be practiced at any time of the day?
Yoga can be done at any time. However, many people prefer to do it in the morning, to kick-start their day.
FAQ
Yoga involves a lot of sweating.
It depends on the type of yoga that you practice. Vinyasa flow or power yoga involves a lot more jumping, twisting, turning and turning. Because of this, people often sweat heavily while practicing.
In contrast, Hatha yoga focuses on poses like forwarding bends and twists. Most practitioners won't sweat much because these poses aren’t too strenuous.
What is the difference between yoga and pilates?
Yoga and pilates are effective workout programs but differ in how they work. Both involve stretching, but pilates focuses on postures that challenge your core muscles while building strength.
Pilates emphasizes strengthening your core muscles as well as improving your balance. It is important to remember that pilates can be complemented by yoga.
What kind of music is played in a yoga studio?
Many yoga studios play soft instrumental music during class. This is done to encourage learning and create a calm atmosphere.
Other studios prefer more upbeat music, such as hip-hop, jazz, rock, etc.
Be mindful of the music you listen too. Music can distract us sometimes from our practice.
Can women do Yoga?
Absolutely! All women are welcome to do yoga, regardless of gender.
Yoga is available in many different styles, for both men as well as women.
How much yoga is too much?
It's important to remember that yoga is not a sport. There is no limit to how many times you can do before you get tired. Instead, focus on enjoying the experience and taking things slowly.
Do not worry if your steps slip once in awhile. You can always pick up where you left off next time.
You can start by doing 10 to 15 minute sessions, then build up to more advanced classes.
Statistics
- The American Psychological Association recently shared that 84% of American adults feel the impact of prolonged stress (5). (healthline.com)
- Lock in 25% off your Founding Member rate. (corepoweryoga.com)
- In comparison, a 125-pound person is estimated to burn 135 calories in 30 minutes of walking (at a pace of 15-minute miles) and 210 calories bicycling at a moderate pace on a stationary bike. (everydayhealth.com)
- According to calorie estimates calculated at Harvard Medical School, the average 125-pound person burns about 120 calories in a half hour of hatha yoga, and a 185-pound person burns about 178 calories in that half hour. (everydayhealth.com)
- About one in seven U.S. adults practiced yoga in the past 12 months, according to a 2017 national survey. (nccih.nih.gov)
External Links
How To
Which is the best place to do yoga?
There is no right or wrong way of practicing yoga. Each person has their style. You only need to know which positions feel comfortable for you.
These are some of the most common positions:
Standing poses - Standing poses are suitable for beginners because they allow you to see how your body looks from different angles. They make it easier to concentrate on your breathing.
Forward bends - Forward bends are often used to open up tight areas of the body. These can be done while you are sitting or lying down.
Backbends – Backbends are considered to be advanced poses. If you want to try one, you should seek advice from your instructor.
Inversions – Inversions require you to balance upside down. This type of yoga can be challenging but rewarding.