6 BASIC YOGA POSTURES FOR BEGINNERS AT HOME| ART OF LIVING INDIA

Yoga is the best positive energy resource. There are ample of postures which a person can do on daily basis. It varies from fast-paced to intense and some are relaxing and gentle. To exemplify yoga includes Hatha, Vinyasa, Asthanga, Lyenger etcetera. To choose a yoga posture person needs to clarify first for what purpose he want to do. There are yoga poses to target core muscle, arms, legs, Back etcetera. It varies from individual to individual to choose a yoga posture however for beginners it is recommended to do cautiously or under some trainer. There are other factors to count on age, place to do and equipments required. People can also consult a family doctor before practising Yoga if they suffer from serious diseases. It helps to develop physical and psychological strength. A person needs to learn how to control breath and optimize breath to do a proper Yoga. One of the most recognized posture is Sun Salutation which is considered as a ritual yogic posture. The best Yoga postures for beginners are:

PRANAYAMA:

  • How to do: Inhale through your nose and exhale out through mouth. Start this with 5 to 8 minutes and slowly increase from 10 to 15 minutes each day. After you have completed return to normal breathing and lie down for a few minutes
  • Benefits: helps to attain peace of mind and smoothes the flow of breath

UTTANASANA(Standing Forward Bend):

  • How to do: Bend your knees and step your left foot back toward the back edge of your mat. Now step back far enough so that your right knee can form a right angle
  • Benefits: Strengthen the muscles and alleviates the anxiety. It reliefs the headaches.

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ADHO MUKHA SVANASANA(Downward Facing Bend):

  • How to do: Exhale and step the right foot back beside the left and continuously reverse the left and right.
  • Benefits: Strengthen the muscles.

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TADASANA(Mountain Pose):

  • How to do: Stretch your arms and legs in a straight posture. As you do this stretching inhale the air and exhale as you come down to normal posture. Do this 5 to 10 minutes regularly.
  • Benefits: Regulate your breathing flow and stretches your muscle. Good for those who are pursuing more sitting jobs.

DANDASANA(Staff Pose):

  • How to do: Sit on the floor and extend your legs of your front. You can also sit against the wall in order to have a correct pose. Lift your right leg and rotate clockwise and vice versa with the left leg. Do this 15 to 20 minutes regularly
  • Benefits: It helps to improve the posture and strengthen the back muscles.

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MATSYASANA(Fish Pose):

  • How to do: Lie down on the floor and bent your knees and feet. Inhale, lift your pelvis up and slide your hands below your buttocks. Inhale and press your forearms and elbows firmly against the floor. Lift your upper torso and head away from the floor. Release your head back onto the floor. Depending on how high you arch your back and lift your chest, either the back of your head or its crown will rest on the floor. There should be less weight on your head to avoid pain. You can keep knees bent and legs straight. Stay for 10 to 15 seconds and breathe smoothly.
  • Benefits: Your upper and back neck strengthened. It also improves posture. Stimulates belly muscle and throat muscle.

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There are other postures as well and most importantly one can learn from group classes as well. By this person can get motivation from others and you will under guidance of a trained teacher.

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