Yoga is your mind’s harmony at best. Whether you’re a newbie in the world of yoga or looking to revive your spirit after a long hectic day, performing some common yoga poses can help you unwind.
This much-needed way of meditation may seem intimidating if you look over different yoga poses and their Sanskrit names. However, performing some of these common poses is much easier. Here’s a list of 5 basic yoga poses that you can perform easily when you’re just starting!
1. Downward-facing Dog (Adho Mukah Svanasana)
Downward facing down allows you to work on your leg stretches. In this posture, keep your weight mainly in your legs and reach your hips high, stretching your heels toward the floor. Beginners often find it difficult to touch their toes to the ground. However, you don’t need to. If you have tight hamstrings, bend your knees a little to facilitate the transition. Keep your legs parallel. Go with the flow, listen to your body.
2. Cat-Cow Pose (Chakravakasana)
The beauty of the cat-cow Pose is that it opens up the spine. To start, come on to all fours and make sure that the shoulder is over the wrist and your knees are right underneath
your hips. The first part involves the belly falling, the shoulders rollback, and the gaze comes up towards the sky. Next, carve the belly in, puff the rib cage up and look in at your navel. Inhale, and exhale, harmonize your body, mind, and inner self.
3. Staff Pose (Dandasana)
To master this as a beginner will ease all seated poses you practice later on. Engage the muscles in the legs and stretch the feet to sit up straight. Relax the shoulders and lift the chest. If you are having trouble sitting up straight, you can gently bend the knees or use a yoga block or a folded blanket or two to make the Pose easier. Focus on your breathing, balance, and strength.
4. Bridge Pose (Setu Bandha Sarvangasana)
If you’re looking to improve your spine’s mobility, a bridge pose is a perfect way to stretch the stress out. Not only does it help to improve the alignment, but it also opens chest, heart, and hip flexors. For this Pose, lie face up with bent elbows, flat feet on the ground, and palms facing down on your arms. Hold your feet apart, parallel and hip-width, heels stacked under your knees. Trigger across the legs and glutes upon inhalation. With your feet, drive the floor away and raise your hips off the floor toward the sky. If the bridge pose seems difficult to handle, try to support the Pose with a Yoga Block.
5. Child’s Pose (Balasana)
Child’s Pose is the beacon of your inner peace. This is a restful position allowing you to relax completely. For this Pose, spread your knees as wide as your mat and keep the tops of your feet touching the big toes on the floor. Bring your stomach between your thighs to rest and root your forehead to the ground. Unwind your shoulders, jaw, and eyes. If placing the forehead on the floor is not comfortable, rest it on a comfy yoga block.
Let’s get started!
Yoga is for all sizes and shapes. You can begin the journey of transforming your body, mind, and life with these basic yoga poses as well. These relaxing yet energizing poses open your chest and extend your neck, legs, and spine. They easily allow you to relax the mind, reduce anxiety, and even help boost digestion. Create healthy change through body, mind, and spirit.