Yoga began in ancient India, as a form of physical, mental and spiritual exercise. Yoga has become popular around the world as a way to relax, meditate, and exercise. Yoga can be especially beneficial for beginners because it can help improve flexibility, strength, and balance while reducing stress and anxiety. You can start your morning with these 8 basic yoga poses.
- Mountain Pose (Tadasana)
Mountain Pose (or Tadasana) is the foundation for all standing yoga postures.
It may seem simple, but standing tall with feet together, arms at your sides, and shoulders relaxed can do wonders for your posture.
The alignment is improved, and it also helps cultivate balance.
You will feel more grounded in your life if you practice Mountain Pose on a regular basis. Try it and see the results for yourself.
- Pigeon Pose (Eka Pada Rajakapotasana)
Want to be able to stretch and become flexy? Pigeon Pose is the way to go, baby!
As you are in Downward-Facing Dog position, extend your other leg and bring your knee forward. Let it rest on the floor behind your hands.
Your hips will thank you for it, and your flexibility will skyrocket to new heights!
Now, go ahead and strike that pose. Later, your body will thank for it.
- Easy Pose (Sukhasana)
Sukhasana - or the "Easy Pose", is anything but. It requires discipline, focus, and a willingness to push yourself to new limits.
What are the benefits? Oh boy, are they worth it? Improved posture, more flexibility in those creaky hips and knees, and a sense of inner peace that will leave you feeling like a million bucks.
Cross your legs and sit down to begin the transformation.
Who knows, maybe you'll even be able to touch your toes by the end of it. It's possible to dream.
- Seated Forward Bend (Paschimottanasana)
Seated Forward Bend, or Paschimottanasana (seated forward bend), will help you bend like Beckham. As a first step, extend your legs out in front like a boss. You can then reach out and touch your toes as if you were a professional athlete. This pose is not only great for your lower and upper back but will also help you calm your brain like a master zen practitioner. Now, show off that flexibility by striking a pose. Namaste, baby.
- Downward-Facing Dog (Adho Mukha Svanasana)
Downward-Facing Doggy is the perfect yoga pose for strengthening and stretching. As you get down on your hands and knees, lift the hips like a boss. Straighten arms and leg to create an upside down V shape. This will make you feel as if you are the queen or king of the mat. This pose will help stretch your hamstrings as well as your calves, while also building up your shoulder and arm muscle. Now hit the mat, and prepare yourself to feel the burn.
- Happy Baby Pose (Ananda Balasana)
Are you looking to relax, stretch and find yourself in a happy place at the same time? Ananda Balasana aka Happy Baby pose is the perfect way to stretch, relax and find your happy place all in one go.
Start lying on your back, then grab your feet and pull your knees toward your chest.
As you release tension, feel your hips and lower spine stretch as you deepen your breathing.
This pose will relieve your stress and relax you all day.
Do yourself the favor of a smiling baby with this powerful, yet simple pose.
- 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 helps you unwind and find inner calm.
So, take a deep breath, let it out slowly, and sink into that sweet Savasana bliss.
- Plank Pose (Phalakasana)
Are you looking to up your fitness level? The abs enforcer or plank pose is what we call it. It's no joke but the results will be worth it. Bid adieu to slouching. Say hello to perfect posture. Not only will you look good, but you'll feel good too. Plank poses will strengthen your core muscles and make you feel the burn.
Starting your day off with simple yoga poses will benefit both your physical and mental health. It not only improves flexibility, strength and balance but also reduces stress and anxiety. Listen to your own body and move at your own speed. Make adjustments to ensure you're comfortable.
Commonly Asked Questions
Can yoga reduce stress and anxiety levels?
Numerous studies have confirmed that yoga helps reduce stress and anxiety.
Is it necessary to be flexible in order to practice yoga?
No, yoga can be tailored to fit individuals with varying levels of flexibility.
How can yoga improve my posture and how do I get started?
Yes, many yoga poses are designed to help improve posture by strengthening the muscles in the back and shoulders.
Can I do yoga if I suffer from a medical condition or disability?
Speak to your doctor about any new exercise regimen, especially if it involves a medical condition.
Can yoga be practiced any time during the day?
Yoga can certainly be practiced anytime, but many people like to do their morning practice to kickstart the day.
FAQ
What does research show about yoga for wellness?
Yoga has been shown to improve mental health, reduce stress and promote overall well-being. It also helps people lose weight and maintain a healthy body mass index (BMI).
Yoga can reduce blood pressure, improve cardiovascular function, increase immune system functioning and help with stress management.
These are just a couple of benefits of yoga.
The list is endless!
Are there many types of yoga?
Bikram Yoga (Bikram heated) is the most widely practiced type of yoga. Other forms include Hatha, Ashtanga, Vinyasa, Iyengar, Kundalini, Yin, Power Yoga, Flow Yoga, Reiki, Pilates, Restorative, Aerial, etc.
Do I need any special equipment to practice yoga?
You don't need any special equipment to practice yoga. You may prefer to use specific props like blocks, straps, or blankets.
For more information on these products, check out our Yoga Equipment Guide. We recommend products made of natural materials rather than plastic.
Is there much sweat involved in yoga?
It depends on the type of yoga that you practice. Vinyasa flow (or power) yoga involves lots of jumping, twisting, and turning movements. This makes it common for people who practice to sweat heavily.
Hatha yoga, however, is focused on forwarding twists and bends. Because these poses aren't very strenuous, most practitioners won't experience heavy perspiration.
Statistics
- The people in the yoga group were 37 percent more likely to have quit smoking by the end of the 8-week program. (nccih.nih.gov)
- 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)
- A 2020 review of 27 studies (1,805 total participants) of yoga interventions in children or adolescents found reductions in anxiety or depression in 70 percent of the studies, with more promising results for anxiety. (nccih.nih.gov)
- The American Psychological Association recently shared that 84% of American adults feel the impact of prolonged stress (5). (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
Can I do yoga during pregnancy?
Your ability to safely perform certain poses can be affected by pregnancy. Before you start a new exercise program, consult your doctor.
However, you still have many options for poses to be done during pregnancy. Here are some tips:
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It is not a good idea to lift heavier than shoulder-level weights for pregnant women. Instead, opt for dumbbells and lightweight resistance bands.
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Avoid deep twists. They could cause pressure to your stomach.
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Try to avoid backbends until you give birth. They can put excessive strain on your lower back.
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Don't sit cross-legged or lie down on your stomach until you deliver your baby.
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Your doctor will have to approve you before you attempt inverted poses, such as handstands and headstands.
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You should limit your practice to 30 min per day.
Yoga can be continued during pregnancy, if you're at the right stage. Your doctor will advise you on when you are ready to practice yoga.