Yoga poses for beginners
If you are interested in performing yoga and have never practiced it before, then this is for you.
Why is yoga different for beginners?
The answer is simple.
There are 3 different levels in yoga- a beginner’s level, intermediate level and advanced level. It is important to master each level before proceeding to the next. This is because an advanced level may need vigorous movements when compared to a beginner’s level. With each level comes alignment of posture, strength and flexibility.
The benefits of the three levels are the same but the effects are far greater and faster as we progress to each level of yoga.
Yoga Poses for beginners
Yoga poses for beginners- what does it involve?
First of all the common forms of yoga practiced among beginners are hatha yoga, vinyasa yoga and Iyengar yoga. Each of these forms of yoga emphasizes on breathing, strength and flexibility.
Pranayama
This is a simple breathing technique followed by every practitioner. What this does to the body is amazing. Pranayama improves blood circulation, increases the lung capacity and helps free flow of oxygen within the blood vessels. This in turn enhances the metabolic rate of the body and gives way to a greater workout.
Hatha yoga, Vinyasa yoga and Iyengar yoga
These are the most important and common forms of yoga practiced among individuals. Unlike the hatha yoga and vinyasa yoga, Iyengar yoga uses props which help a student in balancing and perfect alignment of the body to progress to the next levels of yoga. The most common beginner’s poses are as follows:
Standing poses – These poses involve standing straight on the spine in addition to some upper body movements. This aids in better posture and deals with slouching.
Sitting poses – These are very relaxing. They include the half lotus and full lotus positions in addition to some upper body movements. They also include bending whilst sitting and stretching of calf muscles, thighs and the spine.
Forward and Backward bends – These poses again include standing and using your upper body and spine to bend either forwards, backwards or even sideways. This increases the flexibility of the spine.
Balancing poses – The most important of these poses is the tree pose, bow pose and warrior pose. The tree and bow poses help in balancing and distributing your body weight whilst standing on one leg.
Dog and cat pose – This is a pose done by kneeling on the ground and by keeping your head and spine erect. It involves transformation of one pose into another. It is important to breathe whilst performing these poses.
Cobra pose – This pose is performed whilst lying down on the ground. It begins by lying flat on the ground with the arms at the chest. The head is raised up to the chest level whilst keeping the buttocks firm. It is important to breathe whilst performing this pose.
Sun salutations – Sun salutations are an important part of every form of yoga, they involve a lot of standing, forward bending and lying poses. They improve balance, strength and flexibility.
Meditation and relaxation – These are the two most important factors of yoga. Meditaion involves chanting and relaxation of the mind and soul. The most relaxing pose of yoga is called ‘Shavasana’. This is also called the dead body pose and involves lying like a dead body and relaxed breathing.
As a beginner, it is important to understand the mechanism and type of your body. This helps you understand what type of yoga is important for you. It is also important to understand what you aim to achieve by practicing yoga. This helps you set targets for you and manage the same from time to time by checking the results obtained. From these beginners poses you can then shift to the intermediate level which includes ashtanga or power yoga and bikram or hot yoga.
Yoga is the perfect solution for many physical and mental problems. Just begin by understanding what you need or what your body needs and you will find yourself on the road to achieving success in the personal and deep rooted battles of life.
