6 Easy-to-do and Effective Yoga Exercises for Beginners

By admin December 13, 2019 in Uncategorized

For centuries, yoga has been used by many people in India to exercise their bodies, keep it in shape and to get rid of many different ailments in their bodies. 

Yoga is one of the most effective ways to maintain your body weight and to regulate your cholesterol, maintain your fitness and to watch your weight. 

There are over 200 different yoga asanas, and each one has their own benefits.

Each of these asanas can help different processes in your body such as the digestive tract, the respiratory system. 

It might be overwhelming to design a workout that helps target all your problem areas and start you off on the right path. 

There are certain yoga poses for beginners that require less agility and can be performed by anyone who does not have the same amount of flexibility as someone who has been practicing yoga for several years. 

Table of Contents

  1. Mountain Pose 
  2. Downward facing Dog
  3. Planck Triangle
  4. Triangle
  5. Tree
  6. Warrior

Yoga Poses for Beginners

Here are six yoga poses for beginners that are beneficial to your entire body and can be easily done by you.

 

Mountain Pose

 

Most people would call this just standing up, but there are a ton of things going on when you do this pose.

This is the basic standing pose that allows you to learn how to ground your feet and feel the earth beneath you. 

  • To perform this yoga exercise for beginners, you need to stand up with your feet together and then stretch all ten toes.
  • Engage your quadriceps to lift your knees and toes. 
  • Draw some air in and breathe out to pull your abdomen in and to pull down your shoulders. 
  • Keep your shoulder blades drawn in as you open your chest, keep your palms facing inward and keep them facing your body. 
  • Draw your crown to the head up and face the ceiling when you breathe deeply in your torso. 
  • Hold your breath for 5-8 seconds and then repeat this exercise ten times. 

Yoga Exercises for beginners

 

Downward Facing Dog Pose

 

This position is capable of stretching and strengthening your entire body. 

This is one reason why this yoga pose for beginners is so popular and is taught to students in every yoga class. 

  • This works on your flexibility and strengthens your core apart from stretching all other parts of your body. 
  • To perform this yoga pose for beginners, you need to stand up straight with your feet joined together. 
  • Then come onto all your fours with your wrists under your shoulders and your knees under your hips.  
  • Tuck under your toes and then lift your hips off the floor as you draw them back towards your heels.
  • Keeping your knees slightly bent and your hamstrings tight, you can straighten your legs and keep your hips back. 
  • You can also choose to walk forward with your hands to give yourself more stretch and increase your length. 
  • Press down firmly through your palms and rotate your inner elbow towards one another. 
  • Hollow your abdominals by exhaling air and engaging your legs and then moved your torso towards your knees. 
  • Hold your breath for about five seconds before you drop down to your knees and hands. 

 

Plank Pose

 

  • This is one of the most common yoga exercises for beginners.
  • In the plank position, you learn to balance your body on your hands with the help of the support of your entire body. 
  • This is one of the best exercises to work your core and does a great deal to help reduce fat around your belly.
  • It strengthens your abdominal muscles. 
  • Learn to breathe in while you are in this challenging pose to make the most of this exercise. 
  • This yoga pose for beginners starts on all fours while you tuck under your toes and lift your leg up and off the yoga mat.
  • Slide your heels back enough to feel the stretch in your abdomen as well as your calf muscles.

Plank Pose

 

Triangle Pose

 

This is one of the great standing yoga poses for beginners which stretch your sides and your obliques and helps you get rid of the stubborn love handles that you have. 

  • This also helps open up the lungs, strengthens your legs and helps you stretch your entire body. 
  • This yoga pose starts with your standing up straight with your legs and stretched out to form an equilateral triangle with your body. 
  • With your feet one leg’s length apart, you can open and stretch your arms to the side of your shoulders. 
  • This engages your quadriceps and abdominals when you hinge over to your right side. Place your right hand on your shin, ankle or knee. 
  • Turn towards your hand and then gaz up got about five to ten seconds.

 

Tree Pose

 

This is an awesome standing yoga poses for beginners which help them develop their balance  to gain clarity and focus.

One can learn to control their breathing while balancing on one of their feet using this position. 

  • You can start this yoga pose for beginners with your feet together and place on of your knees, say the right one, on the inner side of your left thigh. 
  • Press your hands in prayer and find a spot in front of you that you can hold in a steady gaze.
  • Make sure you don’t lean in to the standing leg and keep your abdominals engaged and shoulders relaxed.
  • Hold your breath for five seconds every time you shift your balance on one leg. 

 

yoga exercises for beginners

Warrior Pose

 

Warrior pose is one of the best yoga exercises for beginners as it is essential for building strength and stamina.

It allows you to stretch the hips and thighs while building strength in the entire lower body and core.

Warrior pose involves a slight backbend and a great pose for stretching open the front body while strengthening the legs, hips, buttocks, core and upper body.

  • For this warrior pose, you can take a giant step back with your left foot coming towards a lunge, then turn your left heel down and angle your left toes forward.
  • Lift your chest and press your palms up overhead and step forward to repeat this same procedure on the opposite leg.

Conclusion

With these, one can easily navigate their way to deciding yoga exercises for beginners to make sure you start this healthy and natural form of exercise. 

This is one of the best ways to maintain your health and fitness. 

So go ahead and try these poses today to see which one works best for you.

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