These 5 easy yoga poses for beginners can be the first steps to embrace this physical, mental and spiritual practice, which improves your body and mind, having a range of benefits for your body and psychic. Yoga improves muscle tone, flexibility, and balance, helping to combat stress and release tension accumulated inside the body or mind.
Based on specific breathing techniques called Pranayama, yoga has proven its usefulness in several scientific approaches in reducing symptoms of depression, anxiety, and chronic pain, but it also a technique that is useful to improve your spirituality.
Yoga and its benefits for your health
Yoga is like an exercise of mind and body that combines stretching exercises with controlled breathing and relaxation. Most health benefits of Yoga refers to the considerable decrease of the effects of the stress, blood pressure reduction, and heart function improvement.
Generally speaking, Yoga is considered a complementary alternative medicine practice, that meets the principles of physical and mental discipline to achieve a harmonious general condition. The main components of all the various forms of Yoga are:
- Positions. Also known as poses, refers to a series of moves designed to increase the strength and the flexibility of the body. The positions range from easy to do poses or situations that allow total relaxation to difficult and extremely challenging poses that will stretch your body at the maximum of its physical limits.
- Breathing or breath control is an essential part of the Yoga practice. Breathing is considered the vital energy that can be controlled by Yoga practitioners in a proper way, in order to obtain the required mental peace.
The potential health benefits the Yoga practice is offering are:
- Reducing stress. Effect proved by numerous studies that have also found an improvement in mood and overall well-being.
- Improving fitness. Through Yoga practice, the balance of the body is restored, the body’s flexibility is increased, accuracy in movements is obtained, and physical strength is gained.
- The control of chronic diseases. Yoga helps to reduce the risk factors for heart diseases, depression, chronic pain, anxiety, or insomnia.
5 Easy Yoga Poses For Beginners
Sit upright on a special Yoga mat with your knees bent and your legs crossed and palms, positioned on his knees.
Keep the spine as straight as you can, then push your bones force that will sustain the body on the floor. Close your eyes and take a deep breath, then exhale as slowly as possible. This basic position of Yoga practice will help you improve your back and spine flexibility and will reduce the stress.
2. Cat pose.
Sit on your Yoga mat facing the ground supporting your body weight with your palms (with extended hands) and knees. Make sure that your palms to be right in the shoulders, hips, and knees perfectly aligned with. Try to distribute the weight evenly on each arm, keeping the fingers apart.
Inhale while arching your back up (forming a hump), so bringing your chin closer to the chest.
Describe the extent of mental sensations which are felt from the neck to the lower end of the spine.
As you exhale, arch your back down and lift your chin as up as you can.
Repeat these movement several times until you feel your spine and chest relaxed and until the tension is depleted.
3. The Tree pose.
This pose is an excellent help to the body to regain its balance. In The Tree pose, you are supposed to be standing up, keeping your body as straight as possible and your palms should be held together as if you’re saying a prayer, and lift your hands overhead.
Leave all of your body weight on your right foot, at first, then lift and bend your left knee and support the left foot with your right thigh. Hold the position for 30 seconds, then repeat the exercise with the other leg.
The Tree pose stretches your entire body, from the heel to the tip of your fingers, and is also helping to improve your body flexibility.
4. The Dog Leaning Forward pose.
In this easy Yoga pose for beginners, the Yoga practitioner’s body forms an inverted ‘V’ with the ground. While standing, place your palms flat down on the Yoga mat, holding hands perfectly straight and hips at a short distance one of each other.
Inhale while leaning your hips parallel to the knees, then exhale as you lift your knees off the mat and straighten your hips, and bottom up to the ceiling. Keep your feet stuck to the ground perfectly and head pointed down between the upper limbs and in line with them. Look at your abdomen and try to resist in this pose for at least 5 or 10 cycles of breath.
It is important to manage to keep your spine as straight as possible.
5. The Baby’s pose.
One of the best of the 5 easy Yoga poses for beginners, and one of most effective poses of Yoga is The Baby’s pose, which reassembles with the baby’s position in the womb. When you feel very stressed, you can relax in this very physically pleasant pose.
From The Dog Leaning Forward pose, return to supporting your body weight on the knees and stick your bottom to the back of your legs (sitting on your heels) and lean your torso down until your chest touches your knees. Let your shoulders down and stretch your hands in front of you as much as your body’s flexibility permits you. Don’t forget to breathe deeply, and relax as much as you need.
The Baby’s pose is beneficial for stretching the back and relieving from back pains, and it can be put into practice by every beginner of any age, without risks.
These 5 easy Yoga poses for beginners are also a very easy way to burn some calories and to maintain a healthy mind, body, and soul. During a single practice of any of these poses, you will work your joints and bone, fortifying them, but also your waist muscles, back muscles, neck muscles, shoulders, legs muscles, and arms muscles. For every 10 minutes of practicing Yoga, you will burn up to 100 calories, so the Yoga practice, combined with a balanced diet or a weight loss supplement, can be an easy way to get rid of those unwanted extra pounds.