Brand new rookie yoga followers would love to practice these 5 simple yet beyond beneficial yoga asanas.
It's not easy to narrow down everything on one page about yoga since there are over 84 basic positions in the physical yoga (asana) practice, but these poses can start you off on the right path. If you do each one of these for 5-10 breaths daily, it will do wonders on you in no time.
1. Cobra pose or Bhujang Asana
The eighth pose of the 12 poses of the Surya Namaskar, Bhujangasana is also called the Cobra Pose. This energizing backbend resembles the raised hood of a cobra. The name Bhujangasana comes from the Sanskrit word 'bhujanga' which translates to 'snake' or 'serpent'.
The Cobra Pose opens up the shoulders and the neck, stretches muscles in the shoulders and chest, strengthens the arms and also helps treat constipation.
It can be significantly useful at relieving discomfort in the muscles of the back, neck and abdomen.
2. Downward Dog or inverted ‘V’ pose or Adho Mukha Svanasana
One of the yoga's most widely recognized and deservedly most practiced yoga poses, Adho Mukha Svanasana, offer the ultimate all-over, relaxing and rejuvenating stretch.
Downward Facing Dog Pose is one you will definitely want to learn as a beginner. I like to say a Downward Dog a day keeps the doctor away.
Arms and shoulders totally love this pose as it will increase the strength on both.
Down Dog is also good for the wrists and can help prevent carpal tunnel syndrome.
If done properly with write posture guidelines then it will also work on hamstrings.
Core gets nicely torched here as it is a great way to strengthen and tone the abdominals.
Pelvic floor muscles should be engaged throughout the asana.
It's also stretches the spine and back muscles whilst strengthening them both.
3. Butterfly pose or Titli asana or Badhokonasana
It is called Badho-konasana because of the way it is done.
Both the feet tucked close to the groin, held tightly with the hands as though tied together in a particular angle.
It is known as butterfly pose because the movement of flapping of legs whilst in the asana is just like a fluttering butterfly's wings.
Some people also call it a cobbler pose because the cobbler sits in the same position when he mends a shoe.
He keeps the shoe between his feet in the same posture to stitch it back up.
Remember to keep you back straight when u hold this pose or use the wall support till you get it right.
It has many benefits for the body and mind.
A good stretch for the inner thighs, groins and knees, improving flexibility in the groin and also in the hips. It helps in intestine and bowel movement and removes fatigue from long hours of standing and walking. It offers relief from menstrual discomfort and menopause symptoms and helps in smooth delivery if practiced regularly until late pregnancy.
4. Cow Face Arms or Gomukhasana
Gomukhasana arms traditionally accompanies gomukhasana seated position but it can also be done in an easy seated position if you find the main posture difficult.
Performed properly and consistently, benefits of the cow face pose include: Deep stretch of hips, ankles, thighs, shoulders, armpit, chest, deltoid and triceps.
Cow Face Pose can be intense for the entire body. It opens the arms, shoulders, chest, hips, and glutes.
People with hip or knee injury should avoid this pose.
Place a cushion under the hips and/or knees to help you perform this asana with ease.
5. Tree pose or Vrikshasana
Vrksasana, or Tree Pose, is one of the first postures any yogi learns. It seems simple enough, but is physically challenging for the hips, balance, ankles, and feet.
And even more difficult pose if you try doing it with closed eyes as it disturbs the balance making it more effortful.
Even just a few breathes in this pose has that calming effect on the mind and body both.
Take Tree Pose first thing in the morning to help deepen your ability to concentrate on your mat, and in life.
Standing on one leg enhances the strength and functionality in your ankles and feet -- which is very important for runners.
Strengthening the soles of your feet is vital if you struggle with plantar fasciitis.
Don't forget to cool your body down and calm your chakras' energy after every yoga session with simple Savasana i.e. Corpse Pose.
Lie down like a dead body and relax your mind and body in this pose for 5-10 mins.
PS: Remember yoga is for everyone
Young or old, male or female, thin or fat,
Flexible or not so flexible, strong or not so strong.
‘Saying that I am not fit for yoga, is like saying that I am too dirty to take bath!’
About The Author
Neha Gulati is a Reebok Trainer and an ACE Trainer. She also is a skilled Yoga Trainer and a Mountaineer. She is the founder and manager of online blogs on fitness and lifestyle..
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