Yoga began in ancient India, as a form of physical, mental and spiritual exercise. The practice has grown in popularity as a means of relaxation, exercise and meditation. Yoga can be beneficial to beginners as it increases flexibility, strength and balance while decreasing stress and anxiety. If you want to start your day right, these 10 simple yoga poses are a great way to get started.
- Child's Pose (Balasana)
Balasana allows you to relax and unwind.
You can do it by starting on your knees, then lowering your hips toward your heels.
Stretch your arms before you and relax.
This pose is great for those with tense shoulders, tense necks and crickety backs.
Balasana (Child's Pose) is a great way to relax and unwind.
- Warrior II (Virabhadrasana II)
Warrior II is the pose which transforms you from a timid warrior to a brave warrior! The key is to open your hips, and extend your arms outwards.
While holding this pose, you'll notice the flexibility of your hips and legs.
It's the perfect way to boost your confidence and feel empowered on and off the mat.
Strike a pose and show what you are made of, warrior!
- Easy Pose (Sukhasana)
Sukhasana, or the "Easy Pose," is anything but easy. It takes focus, discipline and the will to push yourself beyond your current limits.
What about the benefits? They're worth it, huh? You will feel better about yourself with improved posture, increased flexibility in your creaky knees and hips, and an inner peace.
Cross your legs and sit down to begin the transformation.
Who knows? Maybe you'll be able even to touch your feet by the time it's over. Who knows, maybe you'll be able to touch your toes by the end of it.
- Chair Pose (Utkatasana)
Utkatasana is the chair pose. This chair pose is similar to sitting in a chair without legs, with the added benefit of improving your balance and toning them.
This pose is for those who are willing to push themselves beyond their limits and challenge themselves.
But don't stop. Keep the pose for as much time as you can and feel yourself getting stronger.
After a few weeks of practice, you will be able to do the Chair Pose with ease and show off your steely legs. Why not give it ago and see why everyone is so excited about it?
- Half Lord of the Fishes Pose (Ardha Matsyendrasana)
Get twisted with the Half Lord of the Fishes Pose (Ardha Matsyendrasana)! Begin with both legs extended and bend one knee up towards your chest.
Don't hold back. Twist your torso towards your bent knee and place your opposite hand on the ground.
This pose will improve your flexibility, especially in the hips and spine.
The Half Lord of Fishes pose will help you stretch and move. You'll feel like you are a yoga master in no time.
- Corpse Pose (Savasana)
Yo, chill, dude. Take a break from that hectic lifestyle and try Corpse Pose (Savasana).
Lay flat on the back and allow your body to relax. It's the perfect time to let stress go.
This pose will help you relax and find inner peace.
Savasana bliss is achieved by taking a deep, slow breath and letting it out.
- Plank Pose (Phalakasana)
Are you ready to step up your fitness game? You can now say hello to the plank position, or what we like to refer to as, "the abs enforcementer". It's no joke but the results will be worth it. Bye-bye to slouching. Hello to perfect posture. You will not only feel better, but look better too. You'll feel your core burn and strengthen with this plank pose.
- Cat-Cow Pose (Marjaryasana-Bitilasana)
Cat-Cow Pose, also known as Marjaryasana-Bitilasana, is a simple yet effective pose that can do wonders for your spine and overall flexibility.
Start on your hands, knees and alternating between rounding or arching the back.
This posture can help improve your posture as well as relieve tension around your shoulders and neck.
If you are a beginner or seasoned yogi, adding the Cat-Cow Pose to your practice will have a positive impact on your mind and body.
Play with your inner cat and bovine!
- Butterfly Pose (Baddha Konasana)
Butterfly Pose is the ultimate move for all those who want to loosen up those pesky hips and stretch out their groins.
The goal of this yoga pose is to become not only physically flexible, but also mentally and emotional agile.
When your feet touch and your knees are gently pushed into the ground, it will bring you inner peace.
Take a deep inhale and exhale out all your tension and stress, leaving nothing but pure relaxation.
Butterfly Pose: If you'd like to feel as free and light as a bird or a butterfly, then try it.
- Mountain Pose (Tadasana)
Mountain Pose, or Tadasana, is the foundation of all standing yoga poses.
The posture you have can be greatly improved by standing tall, keeping your feet together with your arms at your side and your shoulders relaxed.
Not only does it improve your alignment, but it also helps to cultivate balance and stability.
Regularly practicing Mountain Pose will help you to feel grounded and more centered. Try it out and feel the benefits!
Starting your day off with simple yoga poses will benefit both your physical and mental health. Not only does it help to improve flexibility, strength, and balance, but it can also reduce stress and anxiety. Listen to your body, and adjust your practice to suit your comfort and safety.
Frequently Asked Questions
Yoga helps to reduce anxiety and stress.
Yoga can be a great way to reduce stress and anxiety.
Do I need to be flexible to practice yoga?
No, yoga is a practice that can be modified to accommodate individuals of all levels of flexibility.
Can yoga help improve my posture
Yoga poses can help to improve posture and strengthen the muscles of the back, shoulders and neck.
Can I practice yoga even if my medical condition is severe?
You should always consult with your physician before beginning any new exercise routine, particularly if you are suffering from a health condition.
Can yoga be practiced at any time of the day?
Yes, you can practice yoga at any time. Some people find it useful to practice first thing in the morning.
FAQ
What does research show about yoga for wellness?
Yoga has been found to improve mental well-being, reduce stress levels, and promote overall wellbeing. It is also a great way to lose weight and maintain a healthy BMI (body mass index).
Yoga can reduce blood pressure, improve cardiovascular function, increase immune system functioning and help with stress management.
These are only a few of the many benefits that yoga can bring.
You could go on and on.
Will my clothes fit after I practice yoga?
Most likely yes. Many yoga pants are elastic at the waist and stretch when worn. They should be comfortable enough to wear while you work out, but not too restrictive.
Yoga pants may not fit well if your weight has dropped recently. Consider wearing leggings, or shorts, instead.
What is the difference between yoga & pilates?
Both pilates and yoga are great workout programs, but they have different methods. Both are based around stretching, but yoga is more focused on challenging your core muscles to build strength.
Pilates emphasizes balance and strengthening core muscles. It's important to note that yoga can be used to complement pilates workouts.
Can yoga help me quit smoking?
Yoga is a good option for people who want to stop smoking. It improves their physical and mental health, which can reduce stress levels. Yoga may also reduce weight gain due to overeating. This could lead to quitting smoking altogether.
What types of yoga do you have?
Bikram Yoga (Bikram Heated) is the most popular form of yoga. Other forms include Hatha, Ashtanga, Vinyasa, Iyengar, Kundalini, Yin, Power Yoga, Flow Yoga, Reiki, Pilates, Restorative, Aerial, etc.
How long does yoga take to work?
Yoga is a slow process, but you will always get a great workout. It takes time to build strength, flexibility, and endurance. It's best to begin slowly, and then gradually increase intensity until your goal level.
Consistency is the key. The more often you practice, the better you become at it.
Statistics
- According to calorie estimates calculated at Harvard Medical School, the average 125-pound person burns about 120 calories in a half hour of hatha yoga, and a 185-pound person burns about 178 calories in that half hour. (everydayhealth.com)
- Lock in 25% off your Founding Member rate. (corepoweryoga.com)
- In comparison, a 125-pound person is estimated to burn 135 calories in 30 minutes of walking (at a pace of 15-minute miles) and 210 calories bicycling at a moderate pace on a stationary bike. (everydayhealth.com)
- According to the Agency for Healthcare Research and Quality, falls are incredibly common among older adults in nursing facilities. Even the simplest ones can increase the risk of death (24). (healthline.com)
- About one in seven U.S. adults practiced yoga in the past 12 months, according to a 2017 national survey. (nccih.nih.gov)
External Links
How To
Yoga is a good exercise?
Yoga is not just for people looking to lose weight. It also helps you develop flexibility, balance, coordination, strength, focus, and calmness.
Yoga isn't just a form of exercise. The poses can be used to relax or meditate. They improve posture, concentration, and respiration.
Yogis are those who practice yoga. Yogis follow various forms of yoga, including Hatha, Ashtanga, Iyengar, Vinyasa, Bikram, Kundalini, Yin Yang, and Restorative.
Although there are many styles of yoga, they all share the same goals. Each type is focused on different aspects. You can choose from meditation, pranayama or Hatha yoga.
Some yoga exercises don't require you to have any equipment
-
Sun Salutation - This series of 12 postures starts with a forward bend, followed by 10 other poses.
-
Warrior pose - A warrior pose can be achieved by holding a stick/staff.
-
Triangle Pose: This is where one leg is lifted behind the other and you bend at your knees.
-
Standing Forward Bend: This pose involves sitting straight up on the ground and folding forward at your waist.
-
Seated Twist – This pose can be performed while seated on either a chair or a mat.
-
Cobra Pose- This is when you are lying flat on your stomach with your arms extended overhead.
-
Child's Pose: This is a pose where the child lies face down on the ground.
-
Cat/Cow Pose - This pose combines a cat and cow pose. Your upper body should be lifted off the ground while you are lying down. Next, roll onto your back and place both of your hands under you shoulders.
-
Head Tilt--This pose requires that you tilt your head back with your eyes closed.
-
Shoulder Stand: This is when you stand straight with your feet up and your arms extended above your head.
-
Tree Pose – This is a pose where you kneel on your knees and place your hands underneath your shoulders.
-
Bow Pose – This is when you bend forward from your hips and place your hands on the ground.
-
Corpse Pose -- This pose is for five minutes.
-
Mountain Pose- You can call this mountain pose because your spine is straight up and you are tall.
-
Legs up the Wall Pose: This pose requires that you hang upside-down on a wall.
-
Side Angle Pose - This pose is accomplished by leaning against a wall and putting your right arm next to the wall.
-
Plank Position - This position is achieved when you lie flat on your stomach and extend your left arm and right foot away from each other.
-
Bridge Pose: This pose can be achieved by balancing on your elbows or toes.
-
Reverse Table Top - This position is achieved by lying on the stomach and reaching your arms towards your ceiling.
-
Handstand - This pose requires balance and strength. Hold yourself in between two walls or use a door frame to do this pose.
-
Half Moon Pose also known as Hero Pose. You can perform it by standing on your hands or toes.
-
Headstand (or Handstand), - This pose requires great balance and strength. You can perform this pose either on a wall or using a doorframe.
-
Forearm Balance -- This pose involves your forearms resting on top of a tabletop.
-
Spinal Twist: This pose is where your belly meets your arms.
-
Supported Bound Angle Pose - This pose requires balance and support. For support, use a beam or tree branch to help you balance.
-
Wide Leg Forward Fold – This is achieved by extending your legs out and touching your toes.
-
Single Pigeon Pose - This pose is similar to the wide leg forward fold but has only one leg extended.
-
Extended Puppy Dog Pose: This is a very relaxing pose. It involves extending your legs outward and bent your knees.
-
Sitting Forward Bend - This position involves sitting cross-legged and stretching the hamstrings.
-
Crow Pose: This pose is very difficult, but it's rewarding once you get the hang of it. To do it, raise your arms up above your head while lowering your arms to the floor.