A basic yoga practice for everyone every day

woman meditating while doing yoga
yoga

Yoga (basic yoga practice for everyone)

The pandemic had locked us in our homes, with very less space to move around most of the time. Thank god for Yoga! All you need is a mat and a little space where you can stretch completely. But are you brand new to Yoga? Then this article is perfect for you. We suggest you try out these basic yoga poses for beginners and start your journey toward a healthier life! These poses will help you stay healthy, fresh, and active throughout the day and also help you become more productive. If you do each of these poses for 10 breaths each at least, you will be on the right path. This is something you can do every day, at whichever time that is suitable for you.

There are many great reasons to add yoga to your exercise routine. Yoga improves muscle tone, flexibility, and balance, and it helps you relax and reduce stress, and gain flexibility with these simple stretches and breathing exercises. Research has also shown that yogic practices also reduce stress, anxiety, depression, and chronic pain; help you sleep better, and enhance overall well-being and quality of life. New to yoga? Start here with beginner yoga poses, A basic yoga practice for everyone every day.

Young woman practicing yoga at home

Easy pose (Sukhasana) to Relieve Stress.

Ready to relax? easy pose (Sukhasana) a try! Start by sitting up straight and extending your legs in front of you. Place each foot beneath the opposite knee, crossing your legs towards your torso. Rest your hands on your knees and make sure your head, neck, and spine are all in line. Don't forget to lengthen your spine, soften your neck, and relax your feet and thighs. Take a few deep breaths, hold the posture for a minute, then gently release and switch the cross of your legs. Ahhh, all the relaxation! (basic yoga practice for everyone)

Mountain Pose (Tadasana) to improve posture.

Mountain Pose (Tadasana) to improve posture.

Master your posture with Mountain Pose (Tadasana)! This easy asana is the perfect starting point for all standing poses. Start by standing with your feet together, pressing your toes into the ground, and spreading them open. Engage your core and tuck your tailbone in. Relax your shoulders, and roll them back and down. Reach your arms overhead while breathing steadily and hold the pose for 5-10 breaths. You can also place your hands in front of your chest in prayer or leave them down to your side. Mountain Pose is a great yoga pose for beginners. Give it a try! (basic yoga practice for everyone)

Tree Pose (Vrksasana) to Improve Your Balance.

Tree Pose (Vrksasana) to Improve Your Balance.

Start in Mountain Pose (Tadasana) and shift your body weight into one leg, keeping the inner foot firmly on the floor - this will be your standing leg. If you feel unstable, you can also practice against a wall. Bend the knee of your other leg and clasp your ankle. Place the sole of your lifted foot against the upper thigh of the standing leg, with your toes pointing down. If you can’t bring your leg up high, you can place it lower down, but never directly against the knee joint. Squeeze the lifted foot into the femur bone of the standing leg and press the femur bone into the foot. Bring the bent knee into the midline and move your groins back and apart. Keep your abdomen strong and extend your spine, both down into the bones of your legs and up through the top of your head. Gaze softly at a fixed point in front of you to focus and balance. Once you feel stable, you can take your arms up overhead.

Young woman doing Single Pigeon exercise

Baby Pigeon Pose (Kapotasana) to Open Up Your Hips.

Get into a four-point stance and bring your right knee forward between your hands. Gently extend your left leg backward, making sure your knee and the top of your foot stay on the ground. Now, rotate your right knee towards your right wrist and place your right calf flat on the ground with your right foot under your left groin. Slowly lower your upper body onto the bent leg and breathe deeply for 5 breaths. Before you switch sides, press back on your left leg to stretch your calf muscles. Repeat the same steps with your left leg bent and your right leg extended.

Give your running performance a boost with this powerful pose. It may seem challenging at first, but with practice, you'll learn to love it. It'll increase hip flexibility, release your glutes, and loosen up your low back – all key to keeping your body strong and agile. So, if you're a runner, CrossFitter, weightlifter, or spinner, this pose is a must.

Downward Facing Dog (Adho mukha Svanasana) to Enhance Flexibility

Downward Facing Dog (Adho mukha Svanasana) to Enhance Flexibility.

Get ready to stretch! Downward-Facing Dog is an inverted V-shape. Start by placing your palms down on the mat, directly in front of your shoulders. Next, place your knees under your hips. On an exhale, lift your knees and hips towards the ceiling, and press your thighs back. Make sure your heels are reaching down towards the floor. Keep your head between your arms and in line with them. If your lower back is rounding, simply bend your knees to help your back lengthen.

Downward-Facing Dog is one of the best poses for overall body health. It helps calm your nervous system, improve flexibility, decompress the spine, tones your arms and legs, and open up your shoulders. To get the most out of the pose, hold it for five breaths, pushing your wrists and hips up with each inhale, and grounding yourself with each exhale.

Cobra Pose (Bhujangasana) to open up the chest and lungs, shoulders, and abdomen.

Cobra Pose (Bhujangasana) to open up the chest and lungs, shoulders, and abdomen.

Struggling with lower back pain from sitting all day? Try this simple pose to relieve discomfort and open your chest to get more oxygen. Lie on your stomach with your feet together and hands below your shoulder. Inhale and lift your upper body off the ground, keeping your elbows straight and your body centered. Then tilt your head back and exhale while coming back down.

Need to stretch and relax? Try Cobra Pose (Bhujangasana)! This yoga pose is perfect for yoga beginners - it increases flexibility without causing too much strain. Plus, it's one of the most basic poses for beginners, making it easy to get started. Give it a go, and experience the benefits of this calming pose!

Warrior pose (Virabhadrasana) to build strength and stamina.

Warrior pose (Virabhadrasana) to build strength and stamina.

Let's try the Warrior pose! It helps build strength and stamina and it opens up your hips, inner thighs, and groin. Start by taking a giant step back and coming into a lunge with your front leg. Make sure the knee is in line and the back foot is turned outwards. Lift your chest and press your palms up to the sky. Keep your shoulders relaxed by rotating your palms up and then slowly lowering your hands so that your palms are facing down. Now you're ready for Warrior 2: stretch your arms out to the sides and look over to your right hand. Hold each pose for 8-10 breaths and then switch to your other leg. Have fun and enjoy the stretch! (basic yoga practice for everyone)

Young woman doing Utthita Trikonasana exercise

Triangle pose (Trikonasana) to open up the sides of the waist.

Get ready to feel stronger and leaner with this waist-opening pose! Standing with feet wide apart, raise your hands to the sides until they're parallel to the floor, turning out your right foot to 90 degrees. Take a deep breath and bend down on your right side to touch the ground. Then, lift the left hand up towards the ceiling, turning your gaze up to the left hand. Hold this pose for 8-10 breaths, hovering the lower hand away from the leg if you want to add extra strength and stability. When you're finished, stand up and repeat on the other side.

Triangle Pose is an amazing yoga posture that can help you stretch your sides, open up your lungs, build strong legs, and tone your entire body. Try this essential standing pose to get the best out of your yoga practice!

Legs up the wall Pose (Viparita Karani) to Restore and revitalize

Legs up the wall Pose (Viparita Karani) to Restore and revitalize.

Looking for an easy pose that anyone can do? Try the 'Great Rejuvenator'! Lie on the floor with your butt against a wall and walk your legs up the wall so that your body is in an L shape. Place a rolled-up blanket under your lower back for support and keep your elbows out to the sides. Flex your toes to feel a stretch in your legs and stay in the position for as long as you like. To release, bring your knees to your chest and roll onto your side. This pose is perfect for revitalizing your legs and putting a renewed pep in your step!

Feel your worries melt away with this soothing pose. Enjoy a sense of relaxation and well-being with this easy pose. (basic yoga practice for everyone)

Young yogi attractive woman in Savasana pose, white loft backgro

Corpse Pose (Savasana) to remodel your body.

Wrap up your yoga session with Savasana, the ultimate resting pose. Though it looks easy, it's actually one of the most difficult postures. Spend 5-10 minutes in total relaxation, focusing your awareness on the present moment.

Lie down on your back with both legs separated. Bend your elbows and place the palms of your hands flat on the ground about shoulder-width apart, pointing towards each other. Breathe naturally and focus only on breathing; if you find yourself thinking or daydreaming, bring attention to inhalation and Exhale fully. Stay for at least 5 minutes but 10 is better. To come out, first begin to deepen breathing then slowly shake fingers (and toes) followed by a full body stretch from fingertips to feet using arms for support as you move into a sitting position

Conclusion

Yoga asanas are beneficial in ways that go beyond simply restoring physical health. By practicing yoga, you can refresh and revitalize your body and mind alike- even if you're unable to attend classes regularly. Let us know about the many benefits of Yogasana practices!

Yoga is a physical activity that has many benefits for your health. It can help normalize high blood pressure, reduce stress, improve mood and outlook, and decrease cholesterol levels. Additionally, it helps you lose weight in the right way by making your body look more attractive and fit. Yoga provides mental peace which is beneficial for overall wellbeing

VISHAL R TILAK

Vishal R. Tilak

FIKAARO

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