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Six Yoga Poses that Benefit Beginners


Are You a Yoga Beginner?

Yoga can be an intimidating practice for newcomers, but with the right yoga poses for beginners and the right tips, you’ll be practicing comfortably in no time. In order to avoid getting injured or frustrated during your first few sessions, it’s important to understand what makes these poses so beneficial and how to execute them properly. These six poses for beginners will help make your first sessions less stressful and more successful.

1) Asana - Mountain Pose

Asana is a Sanskrit word that translates to posture. It refers to any position in which you can comfortably maintain your body without straining yourself—and the mountain pose (tadasana) is one of these positions. In tadasana, you’ll stand upright with your feet together and arms at your sides. This pose promotes balance, and since it requires minimal effort, it makes an excellent starting point for beginners.

2) Adho Mukha Svanasana - Downward Facing Dog

Often referred to as Downward Facing Dog or DFD, Adho Mukha Svanasana is a yoga pose that stretches out your whole body, from your hands and feet all the way up to your face. By stretching out these main parts of your body, you’ll be able to relieve stress and tension.

3) Ardha Uttanasana - Standing Forward Bend

Standing Forward Bend calms your mind and helps relieve mild depression. It also stretches your back, shoulders, arms, legs, and ankles. A study conducted by the Indian Council for Medical Research found that Standing Forward Bend lowers blood pressure in hypertensive patients and those with cardiovascular problems. Those looking to gain weight may want to stay away from it though; standing forward bend can actually make you feel hungrier.

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4) Bhujangasana - Cobra Pose

Bhujangasana is also known as cobra pose. The Cobra Pose focuses on strengthening your back and providing relaxation to your mind. It also improves digestion, circulation, and tones muscles in your back. People suffering from lower back pain can perform Bhujangasana to relieve their pain.

5) Chakrasana - Wheel Pose

The ancient yogis believed that certain parts of our body and our organs correspond to a specific chakra (or energy center). Practicing yoga can help activate these centers, which are linked to different parts of your physical and spiritual being. Chakrasana is an excellent pose to practice if you want to balance your energies, as it stretches out your spine while enhancing flexibility in your hips and shoulders.

6) Child's Pose

While it may not look like much, Child’s Pose is a great place to start for newbies. It helps ease tension in your shoulders and upper back. You can also practice meditation while you’re in Child’s Pose. This pose is typically performed in sitting or on all fours, but beginners may find it more comfortable to rest with their belly to their thighs. Hold anywhere from 30 seconds to several minutes, depending on your level of comfort.

© 2022 Avyaan Malhotra

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