5 Yoga Moves for Beginners

By Healthshul
Post On May 25, 2020

Yoga is one of the most amazing activities you can do for your body, especially considering you don’t need gym, equipment, or any prior experience!

You’ve probably heard a similar pitch for yoga before and maybe even dabbled in a class here and there yourself.

But, what is it that’s really so great about yoga? 

Isn’t it just a bunch of stretching and breathing? 

Yes… but it’s so much more than that.

Yoga is one of the most amazing activities you can do for your body, especially considering you don’t need gym, equipment, or any prior experience!

You’ve probably heard a similar pitch for yoga before and maybe even dabbled in a class here and there yourself.

But, what is it that’s really so great about yoga? 

Isn’t it just a bunch of stretching and breathing? 

Yes… but it’s so much more than that.

Just a few of the benefits you’ll enjoy by doing yoga are:

  • You’ll notice an increase in flexibility and improved athletic performance.
  • Your mental health will improve and you’ll have a decrease in stress.
  • Your muscle tone and strength will increase, and your posture will improve.
  • You circulatory health and cardiovascular endurance will improve (No more panting as you try to climb the stairs or walk from the car to the store).
  • Our personal favorite – you’ll enjoy a decrease in weight and inches.

As you can see, there are TONS of wide-ranging benefits of yoga that other fitness activities don’t provide.

1.Vajrasana (Thunderbolt Pose)

Vajrasana, or the Thunderbolt Pose, is a simple seated posture done with the knees and feet together and the sit bones placed directly atop the heels. 

This is an ideal posture for aligning the spine, practicing deep full breathing, and calming the mind. 

Other benefits of the pose include stretching the ankles and knees, invigorating the circulation of blood and synovial fluids in these joints, and maintaining flexibility. 

Practice for up to five minutes, coming out of the posture intermittently if the knees, ankles, or feet are stressed. You may also sit on a prop such as a block, folded blanket, or pillow.

2.Adhomukhasvan Asana (Downward Facing Dog Pose)

This classic posture, which most students practice in vinyasa-style classes, is perhaps the ideal full-body stretch. 

The body is in the shape of an inverted “V,” the tailbone being the highest part of the body and the weight of the body being evenly distributed between the hands and feet. 

The heart is above the head, which provides the benefits of a gentle inversion. 

This is a grounding pose which is especially stimulating for the first and second chakra. 

The ribcage is also stretched open fully, making breathing it’s most free and powerful. 

Beginning students can find this pose hard work as they search for flexibility and alignment.

However, with practice, this pose becomes as restful as Child’s Pose and Corpse Pose.

3.Eka Pada Rajakapotasana (Pigeon Pose)

A deep hip stretch is powerful and pleasing for a yoga student of any level. 

Though this pose has many variations and levels of difficulty, a passive or yin approach can produce a very effective stretch. 

One knee is bent so that the foot comes in front of the hip of the opposite leg, and the knee rests on the mat; the opposite leg extends behind the body. 

Let the bent leg rest naturally without forcing the angle and stressing the joints, then let the torso relax over the leg. 

As you breathe deeper into the stretch, you can gently use a hand to increase the angle of the bent leg and intensify the stretch. 

Keeping the hips flexible can lessen lower back pain, improve posture and balance, and reduce the risk of injury in this area.

4.Chakravakasana (Cat-Cow Pose)

This is a simple set of poses that gently strengthens the core while stretching the arms, stomach, and back. 

While this set is often used to warm up for a longer, more intense yoga practice, it can also be used as an introduction to more challenging core-strengthening yoga poses. 

To assume the pose, begin on your hands and knees, with your hands spread wide and toes tucked. 

Make sure that your knees are hip-distance apart and directly under your hips, and that your wrists are directly under your shoulders. 

As you inhale, sink your stomach toward the ground while lifting your chest and head into the air; this is Cow Pose. 

As you exhale, push into the floor and arch your back, drawing the navel in toward the spine for Cat Pose. 

Continue to alternate between the two poses along with your breath, keeping your limbs and core strength.

5.Halasana (Plough Pose)

The upper back holds so much tension that its release is essential to the maintenance of the body and mind. 

The legs come over the head in this pose, and the weight of the body rests on the shoulders and the back of the head. 

Remember to keep the cervical vertebrae lifted by tilting the chin up and keeping the shoulder blades close together. 

This is among the best yoga poses to relieve stress, anxiety, and depression.

It teaches us to breathe into the back body and belly, rather than only in the upper chest.

 

 

 

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