05/07/2022
New to yoga? Start here with beginner yoga poses and best yoga poses sequence that are essential for you to build strength and confidence to take your yoga practice deeper.
As a beginner to yoga, you might feel overwhelmed by the number of poses and their odd-sounding names. Relax- Here are steps that can help you build up to the 'slow and gradual' processes of yoga then roll out on yoga mat for the best yoga workout for beginners.
1. Surya Namaskar (Sun Salutation)
* Surya Namaskar or the Sun Salutation comprises a total of 24 counts, done with 12 steps for each side.
* Repeat the twelve steps first on the right and then to the left side to finish one complete cycle.
* Start with 4-5 cycles and increase it gradually.
2. Sukhasana (Happy Pose)
* Sit upright position with legs stretched out in Dandasana.
* Cross your legs placing them on top of the other.
* Place your palms on the knees.
* Form Siddha Mudra.
* Sit with spine straight.
3. Naukasana (Boat Pose)
* To do Naukasana, sit down with your legs spread straight in front of you.
* Keep your spine erect and hands resting beside your hips, bend your knees and lean back slightly.
* Now inhale and lift up the legs alternatively.
* Keep palms on the floor beside you.
* Keep toes at eye level and lengthen the spine.
* Hold the asana for 5 to 10 seconds.
4. Marjariasana (Cat Cow Pose)
Urdhva Mukhi Marjari Asana
* Place your knees down on the mat, fixing palms under shoulders and knees under hips.
* Inhale, curve your spine to look up
* Exhale, curve your spine forming a rounding of the back and allow your neck to drop down.
* Focus your gaze towards your chest.
5. Adho Mukha Svanasana
* Start in Marjariasana.
* Straighten the knees and arms.
* This will make you form an inverted ‘V’ shape with your body.
* Push your heels towards the floor.
Practice these simple asanas of yoga at home and experience physical and mental benefits, boost your stamina, build positive energies and strengthen the bond that you share with your family. Hold each pose for 30 seconds, repeat up to 3 sets.
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