The body postures (called asanas) in yoga practice can be divided into three basic categories, namely: basic postures, intermediate postures and advanced postures. If you’re a beginner and starting your yoga journey, we’ve put together some of the simplest and easiest poses for you to start incorporating into your daily routine.
Himalaya Siddhaa Akshar, founder of Akshar Yoga Kendraa, in an interview with HT Lifestyle said that the following arsenal is aimed at beginner practitioners but they are still very effective and offer many health benefits –
- sukkasan
- vajra prong
- Friksha style
- loyal style
- adomuch swana type
- Buyangasana
- padastan
He elaborated –
method: Sit on the floor with your legs crossed. Keep your spine straight and place your hands on your knees.
benefit: Sukhasana helps improve posture, strengthen your back, and increase mindfulness. This is a comfortable pose for meditation and breathing exercises.
- Diamond pose (thunder pose):
method: Kneel on the floor and sit back on your heels. Keep your back straight and place your hands on your thighs.
benefit: Vajrasana aids digestion, reduces acidity, and strengthens the lower back. It also improves blood circulation in the pelvic area.
method: Stand on one leg and place the sole of your other foot on your inner thigh or calf. Put your hands together in a praying position.
benefit: Vrikshasana enhances balance, focus and concentration. It builds leg strength and improves hip flexibility. Regular practice promotes stability and calmness.
- Tadasana (Mountain Pose):
method: Stand with your feet together and your arms at your sides. Tighten your thighs, lift your chest, and raise your arms above your head.
benefit: Tadasana improves posture, strengthens thighs and knees, and tones the abdomen. This is a fundamental posture that promotes body awareness and alignment.
- Adhomukh Svansana (Downward Dog Pose):
method: Starting on your hands and knees, lift your hips toward the ceiling, straighten your legs, and press your heels into the floor.
benefit: This pose stretches the entire body, especially the back, hamstrings, and calves. It also strengthens your arms and shoulders, relieves stress, and energizes your body.
- Bhujangasana (Cobra Pose):
method: Lie on your stomach, place your palms next to your chest, and lift your upper body while keeping your pelvis touching the floor.
benefit: Bhujangasana strengthens the spine, opens the chest, and improves flexibility. It also stimulates abdominal organs, aids digestion, and relieves low back pain.
- Paadhastasana (Hands to Feet Pose):
method: Stand with your feet together, bend forward, and place your hands on the floor beside your feet.
benefit: Paadhastasana stretches the spine, hamstrings and calves. It improves digestion, stimulates abdominal organs, and increases hip joint flexibility.
Incorporating these asanas into your daily routine contributes to overall physical and mental health. Remember to practice with correct posture and listen to your body to experience the full benefits of each pose.