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Thursday, October 21, 2021

Yogasana for Beginners: 10 Easy Yoga Exercises You Must Know

If you are looking for a way of taking care of your body and mind but do not have time for hitting the gym regularly, yogasana steps can be a lifesaver for you. Several yoga steps like knee pain yoga exercises and yoga breathing exercises can help your body function better by relieving stress and healing pain. Yoga can also help during pregnancy as exercises like the pregnancy yoga ball exercises help in improving the health of the mother and the baby. If you’re planning on beginning yoga practice, take a look at these 10 easy yoga exercises and get started.

10 Easy Yoga Exercises for Beginners 

Child’s Pose

It is one of the easiest yoga moves for beginners. One of the easy yoga poses, this asana has to be started by sitting in the thunderbolt pose on the lower legs. The toes should touch each other and the buttocks should touch the feet. A deep breath has to be taken, and while exhaling, the upper body has to be lowered until the belly touches the thighs and the forehead touches the floor. Hands with palms on the upside should then be placed next to the shoulders while the loose shoulders fall apart. This pose is one of the yoga poses for beginners and can easily be practiced by everyone. 

Cobra Pose

To get into the Cobra pose or the Bhujangasana one has to lie down on the stomach with legs stretched out backward. Hands should be placed on the mat. The upper body then has to be pushed backward and the sternum has to be pulled to the front, with elbows pointing backward. This is one of the easiest yoga moves for beginners. It can act as an asana of yoga for balance as it strengthens the back. One of the most common yogasana steps, this pose relaxes the abdomen.

Goddess Pose

If you are looking for steps of yoga for balance, the next Asana in this series of 10 easy yoga exercises is exactly what you’re looking for. To get into the Goddess pose or the Utkata Konasana, the legs have to be stretched with the feet turning at an angle of 45 degrees. With hands placed on the waist, the learner then has to pretend to sit on a chair. Then the arms have to be stretched, with elbows bending slightly and pointing upwards. The palms have to face away from the learner. This easy pose of yoga for balance helps in strengthening hips and leg muscles.

Downward-Facing Dog  

One of the most common yogasana poses, the downward-facing dog is among the extremely easy yoga poses for beginners. To get into this pose, the learner has to begin on all fours. Then they have to stretch their arms with the hands on the floor. The body then has to be lifted with the legs so that the buttocks become the highest point. This popular yoga pose is considered to be one of the easy yoga poses for beginners to learn, and helps in strengthening the arms, legs, and wrists. 

Warrior 1

This pose is widely recognized as one of the yoga moves for beginners and is a pose many learners begin their practice with. To get into this position, the learner has to begin with an upright pose and take a step out to move the left leg forward at an acute angle. The heels of both feet should remain aligned with the upper body falling forward gently. The upper body then has to be brought back to the previous position and both the hands have to be lifted with palms facing each other. One of the most common yoga poses for beginners, this pose helps in improving the posture of the learner. It is also an exercise of yoga for balance.

Pigeon Pose

To get into the next Asana of the 10 easy yoga exercises, the learner has to begin on all fours, extending their right leg backward, so that neither the foot nor the knees touch the floor. The right leg then has to be pulled forward and the knee has to be bent, after which the leg has to be extended backward again. The weight of the upper body should be on the arms and the knees have to be relieved. In case you get this wrong and injure your knee, you can try knee pain yoga exercises for effective relief. Considered to be among yoga moves for beginners, the Pigeon pose improves posture and calms the body and mind. 

Frog Pose 

This pose is an important asana among the yoga moves for beginners as it prepares the learners for more challenging yogasana steps. To begin this, the learner has to start with all fours on the yoga mat. Hands should be placed below the shoulders and knees below the waist. With a deep breath, the knees have to be stretched out as far as possible. Then the feet have to be turned outwards with the knees, ankles, and feet on the floor. 

Crow Pose

Considered the easiest of all yoga moves for beginners, the Crow pose has to be started in a squatting position with both hands in front of the learner. The buttocks then have to be lifted and the knees have to be brought forward until they touch the arms. The body weight then has to be shifted onto the hands and the learner has to get on their toes. The learner then has to come forward in a horizontal position, and lift their feet off the mat. This asana of yoga for balance helps in strengthening the arms and wrists. 

Headstand

The next Asana of the 10 easy yoga exercises for beginners is the headstand. To get into this pose, the forearms have to be placed on the floor with the elbows below the shoulders. The crown of the head then has to be placed on the mat and the legs have to be stretched out. The feet have to be moved towards the buttocks so that the pelvis is above the head and the spine is straight. The feet then have to be released from the floor. The legs have to be bent and lifted until the thighs are parallel to the floor. This asana of yoga for balance helps in stimulating blood circulation. Following the right yogasana steps, this position can easily be acquired.

Corpse Pose 

The last Asana in the 10 easy yoga exercises for beginners is the Savasana or the Corpse pose. To get into this posture, the learner has to lie on the yoga mat with their legs comfortably apart, arms spread alongside, and knees and feet completely relaxed. Eyes have to be closed. Palms should be open, facing upside. Then, the learner gradually has to concentrate on individual parts of their body to relax them consciously. This asana has to be practiced after strenuous exercises like the yoga ball exercises, knee pain yoga exercises, and the yoga breathing exercises, as it brings a deep, meditative state of rest.  

Conclusion

If you are looking for easy yoga poses to begin the practice of yoga, the 10 easy yoga exercises listed above can ensure a smooth and seamless initiation for you. These are simple yoga moves for beginners that can help in strengthening your body and calming your mind. Apart from this, yoga ball exercises are also very helpful. The pregnancy yoga ball exercises help in improving the well-being of the mother and the child. 

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Daniyel Carlson
Daniyel Carlson is a Young Researcher in the field of Data Science & Analytics having research experience of more than 8 years. He has a Masters in Computer Engineering and currently serves as an Editorial Assistant in IGI Global, United States of America. Daniyel also holds honorary positions in the Associate Member of Institute of Research Engineers and Doctors, International Association of Computer Science and Information Technology, International Association of Engineers, Society of Digital Information and Wireless Communications.

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