Best yoga postures for Beginners

 Yoga postures

There are many benefits of doing yoga. Yoga postures are a part of yoga practice. There are many benefits for mental and physical health. Yoga can calm a disturbed mind and promote relaxation. Yoga is known to promote mindfulness and positive mental health with several studies suggesting that it can help manage anxiety, depression and overall mental wellbeing. 

Yoga positions for Beginners

1. Mountain pose (Tad asana) - A basic poses to develop posture and balance.

       How to do it 

•   Stand tall with feet together or hip-width apart.
•   Engage your core, relax your shoulders and extend your arms naturally by your          sides. 
•   Breathe deeply and feel grounded.

2.  Child’s pose (Bal asana) – A relaxing posture that stretches your back, relieve stress and calms the mind.

            How to do it 

•   Sit on your heels and extend your arms forward on the mat.  
•   Lower your chest to the ground and rest your forehead on the mat.   
•   Breathe deeply and let go of any tension.

3.  Tree poses – A balancing pose that increase concentration and strength.

            How to do it 

• To come out of the slowly lower your arms and bring your right lag back to the ground repeat the pose on the other leg.
• If you have difficulty balancing you can take support of the wall.
• Keep your chest open and shoulders relaxed.

4.  Chair pose – This poses strong the thighs and main muscles.

          How to do it

• If you find the pose to challenging you can modify it by not squat as deeply keeping your hands lower. 
• Focus on keeping your knees aligned with your toes and avoid strain on the knees.  
• Ensure you chest stay open and avoid rounding the back.

5.  Lotus pose – These are useful for meditation and rest.

         How to do it

•  Lotus pose can be challenging it might take some time to build the flexibility needed for a full lotus pose.  
• Keep your back straight engage your core slightly and rounding your lower back.

6.   Corpse pose (Sav asana) – These are rest pose to end your practice and bring normal to the body.

         How to do it 

•  Use a round pillow under your knees if you feel any strain in your lower back.

• Close your eyes, relax, and focus on your breath.

•  If you are cold consider covering yourself with a blanket to stay warm and comfortable.

     

    Note-Yoga postures for Weight Loss

Yoga advantage

• Yoga posture for stress and worry shortage.
• Yoga makes the body flexible and strong.
• Yoga increases the body's immunity.
• Yoga increases mental clarity and focus.
• Yoga provides relief from back pain. It helps to stay healthy.
• Practicing yoga lowers the inflammatory marker in the body.
• Yoga poses boost up the muscles and vital organs.
• Yoga can strengthen the body posture while you sit, stand, sleep or during activity.

 

Motivation for a healthy lifestyle through Yoga 

      

• Yoga promotes mindfulness and helps clear mental clutter, making it easier to stay motivated and focused on your health goals.
• Regular yoga practice improves flexibility, strength, and posture while also reducing the risk of chronic diseases like   hypertension and heart  disease.
•  Through breathing exercises (pranayama) and meditation, yoga helps manage stress, which is crucial for maintaining  a balanced lifestyle.
• It cultivates a sense of inner peace, gratitude, and self-love, which are essential for staying motivated to live healthily.
• Yoga fosters self-awareness, making you more conscious of what you eat, how you sleep, and how you treat your body.  
• Practicing yoga reduces stress by lowering cortisol levels, the hormone responsible for stress responses.