Yoga Workouts for Beginners

By Healthshul
Post On May 17, 2020

These are yoga workouts for beginners some may seem hard to do but are easy.

We all know that stress leads to a poor diet.  Yoga helps to greatly reduce stress, which not only helps you make better decisions but also lowers cortisol levels.

A quick word of advice… you’ll get out of yoga as much as you put into it. Anyone can do the motions but in the end, the game changing factor is challenging your mind and body and taking your practices to new level.

Hold each posture as long as you can, that may be 15 to 20 seconds at first, but each time you practice hold the posture for a few second longer and practice your way up to a minute if you can.

Note:
Many of the poses below have the instruction to “repeat on the other side”. This means it’s a two sided pose and you have to repeat the pose on both sides of the body to build strength and flexibility equally in the body.

Remember to breathe. Inhale and exhale slowly and steadily during all the poses. Let’s get started.

1. Triangle Pose (Trikonasana)

The first one is the triangle pose. It’s a great aligning and stretching pose that works your entire body.

This pose strengthens the muscles in the thighs, hips, and back, while toning the knees and ankles. It also stimulates the organs of the torso, improving metabolism.

With a deep stretch for the hamstring, groins and hips,”Trikonasana “helps relieve lower back pain and sluggish digestion.

Start with a wide legged stance and then turn your right foot out. Now stretch your arms out, wide open pushing the right side of your waistline over your right leg and slowly go down, facing upwards with a flat back.

Keep your right palm on the ground and your left hand stretched upwards.

Repeat on the other side.

2. Plank Pose (Kumbhakasana)

Plank Pose tones all of the core muscles of the body, including the abdomen, chest, and low back. 

It strengthens the arms, wrists, and shoulders, and is often used to prepare the body for more challenging arm balances.

Plank also strengthens the muscles surrounding the spine,

which improves posturePracticing this pose for several minutes improves endurance and stamina while toning the nerve system.

To do a standard plank you should first,

Plant the hands directly under the shoulders (slightly wider than shoulder-width apart) like you’re about to do a push-up, keeping your body from the top of your head to the heals in a straight line.

Neutralize the neck and spine by looking at a spot on the floor about a foot beyond the hands.

Make sure not to let your hips sink too low or stick up in the air. 

3. Side Plank Pose (vasisthasana)

Side plank has all the benefits that the standard plank offers you, from improving your core definition and performance to boosting your overall metabolism and strengthening your arms and wrists.

To hold a side plank position …

Begin in regular plank position and tilt your feet to the left so that the outer right side of your right foot is touching the mat and the left foot is on top of the right (as pictured above).

Shift your weight onto your right hand as you remove your left hand from the ground.  Slowly lift your left arm straight up ahead of you towards the ceiling.

Keep your shoulder and hips in one line with each other and not leaning backward or forward.

Really engage your core to keep your hips from sagging towards the floor. You want to be one long, strong line of energy in this pose.

Repeat this on the other side. 

4. Boat Pose (Navasana)

his pose deeply challenges the abdomen, spine, and hip flexors, building strength and steadiness at the body’s core.

It stimulates the abdominal organs, including the kidneys and intestines, which improves digestion.

This pose also encourages healthy regulation of the thyroid and prostate glands, helping to maintain metabolism and relieve stress.

Begin seated with your knees bent and feet flat on the floor, hands resting beside your hips.

Keeping your spine straight, lean back slightly and lift your feet, bringing your shins parallel to the floor.

When you feel stable enough, raise the arms extending them forward so that they are parallel with the ground while keeping your palms facing each other.

Balance on your sit bones, keeping your spine straight. Take care not to let your lower back sag or chest collapse.

5. Chair Pose (Utkatasana)

This is the yoga version of a squat hold and also deserved a spot amongst the yoga poses for weight loss. You will feel it in your quadriceps.

Chair Pose strengthens the thighs and ankles, while toning the shoulders, butt, hips, and back.

Holding this pose for several breaths increases the heart rate,

stimulating the circulatory and metabolic systems. It builds a lot of heat in the body, and fast!

To begin this pose, stand your feet together, with the big toes touching, and the arms straight above your head as you lower into a squatting position.

Try to take the thighs as nearly parallel to the floor as possible. And lean your torso slightly forward over the thighs until the front torso forms approximately a right angle with the tops of the thighs.

Try to tuck your hips and avoid arching your back too much.

Make sure that you can still see your feet in front of your knees.  If you can’t, your knees are bent too far forward.

 

Thanks to  jayshealthyrecipe

 

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