Yoga is an ancient practice that has many positive effects on both physical, mental and psychological health. Yoga can be practiced by anyone in any age. Beginners who allured with the benefits of yoga can practice these 8 yoga poses at home to get optimal health. Yoga is not only done for flexibility and spiritual benefits but it has many benefits. In this article, we will discuss on 8 yoga poses perfect for beginners which can be practiced at home. These easy 8 yoga poses are fantastic to start whether you are looking to reduce stress, gain more flexibility or improve your posture. Here are 8 yoga poses perfect for beginners:
Here are the 8 Yoga Poses Perfect for Beginners:
1 Yoga Mudra:
Method:
Sit in Padmasana. Draw your hands on the lower back and grip the left wrist with the right hand. Draw your hands on the lower back and grip the left wrist with the right hand. Draw your elbows and shoulders as far as possible, chin forward and whilst exhaling, bend forward from the waist until your forehead touches the floor. Relax your shoulders and elbows and breathe normally. Return to the starting sitting position by rising back. Repeat the sequence after changing the Padmasana leg position.
Benefits:
- This pose influences the gonads (sex organs)
- Circulatory, respiratory and reproductive systems are beneficial the most.
- Tones the kidneys, liver, spleen and the pancreas.
2. Vakrasana:
Method:
Sit on the floor with the legs stretched out. Fold the right leg at the knee and place on the outer aspect of the left knee. Twist your torso gently and bring the left shoulder towards the folded right knee and lock the right knee in the left armpit. Grip the left knee cap with your left hand and turn your right hand towards the right side of the body and place it on the floor with fingers pointing forward. Turn your neck towards the right, chin in line with right shoulder. Keep the spine erect and the right hand near the body without bending. Maintain this pose for ten counts in normal breathing. Return to the start position and perform all movements on the left side now. Do two rounds.
Benefits:
- This pose strengthens the spine and activates all the spinal nerves.
- The health of the liver, spleen, stomach, pancreas, kidneys, bladder, gonads and the eliminatory tract are improved.
- Any functional disorders (seminal weakness in men and menstrual pain in women) of the sex organs are corrected and improved through this pose.
3. Ardha Matseyendrasana:
Method:
Sit placing the right heel under the buttock and move the left foot and place it on the outside of the right knee. Swing your right hand and lock the right armpit on the outside of the left knee and firmly grip upon the big toe of your left foot. By forcing your back and swaying, you can reach the toe, twist the spine towards the left side as far as possible and turn your neck towards the left side keeping in line with the shoulder. Move your left hand backwards and grip the right side of the waist or right thigh. Keep the spine erect throughout.
Benefits:
- It activates the kidneys tremendously and benefits the sympathetic and para-sympathetic nervous system
- Relaxed nerves contribute to mental health and peace and therefore the whole psycho-physiological system works in harmony
- Treats liver and spleen disorders.
- Activates pancreas in its secretions.
4 Bhujangasana:
Method:
Lie w3ith your chest down on the floor and place your chin on the ground. Keep your hands closer to your chest, fingers pointing forward. In one deep breath lift the chest off the floor which means that the upper part of the abdomen will be off the floor and the thighs firm together on the ground and the arms fully stretched.
Feel a good stretched from your cervical to the lumbar spine. Maintain this pose as long as you can. Breathe out and return to the start position.
Benefits:
- Maintains good health of all the organs in the abdomen especially the digestive and the excretory system and strengthens the back.
- This makes the spine very strong and flexible for the free flow of energy to the various organs.
5. Shalbhasana:
Method:
Lie on the abdomen with the forehead on the floor. Place the palms facing the thighs under your groin. In one deep breath raise both the legs together and hold to your comfortable level. Exhale and return to the start position.
Benefits:
- The health of the abdominal organs is improved and the waste residual toxins from the intestines are flushed out through the excretory canal.
- This pose brings in a lot of change in the entire psycho-physiological system.
6. Naukasana:
Method:
Lie down on your abdomen with the forehead on the floor. Stretch your arms forward and join the palms together. Keep your feet, soles and heels together in a deep breath raise both your extremities off the floor, with the body weight; resting only on the abdomen. Maintain to your comfortable count and return back to the start position.
Benefits:
- It has the strengthening effect on the abdominal muscles making it toned and resilient core.
- This pose stimulates the digestive organs, aiding in better digestion.
- Practicing Naukasana improves balance and stability in the back and abdomen muscles.
- Your leg muscles get a fantastic workout in this pose.
7. Hastapadasana:
Method:
Stand tall with a slight distance between the feet. Exhale and bend forward without bending the knees and the legs and place the palms under the soles of your respective feet. Breathing out, bring your head closer and in between the knees. Exert pressure through contracting your abdominal muscles and push yourself closer to the knees. Stay in this pose with even breathing for a count of ten breaths. take a deep breath and rise back to the start position.
Benefits:
- The gentle stretch along the spine enhances the flexibility and alleviates stiffness.
- This asana gives you a feeling of calmness, keeping away the tension.
- The compression of the abdominal organs during this pose stimulates digestion and cures the problems like bloating and discomfort.
- Hastapadasana strengthens the muscles of the leg, including the calves and hamstrings.
8. Jattara Parivartanasana:
Method:
Lie down on your back with your feet together hands stretched by the side across. In one deep breath raise both the legs up perpendicular at 90 degree, maintaining a stiff lock of the knees. Breathe out completely and move both the legs together sideways down towards the floor until the toes of the right foot touch to the fingertips of the right hand. Try and keep the left shoulder and the arm on the floor level. Keep the knees and both the legs tight and firm. either keep your head in line with the spine straight or move the neck to the opposite direction, which will give a slight turn to the left side abdominal muscles and the waist. Maintain for a few breaths. Now inhale bringing the legs back to the perpendicular and move exactly in the reverse manner for the left side. This would make one round. Practice four rounds of this pose with rest between phases of three breaths before commencing the next round.
Benefits:
- A regular practice of this asana helps keep all the abdominal organs trim and avoid sluggishness.
- Helps reduce fat from the abdomen and the waist.
- It tones the pancreas and stimulates it for proper manufacture, store and release of insulin into the bloodstream.
Conclusion:
These 8 yoga poses perfect for beginners are very easy and friendly to start a journey of self-discovery and wellness. These 8 yoga poses can provide you flexibility, strength and inner calm into your everyday regime. Keep in mind that consistency is the key to get the maximum benefits. Pay attention to your body and mind while practicing these 8 yoga poses. You will find a world of physical and mental peace as you advance in your practice.
