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Last updated on June 29th, 2024 at 05:37 pm

Yoga is an ancient practice that has been practiced for thousands of years, anyone can do yoga, to keep themselves healthy and fit. When we are quite new to yoga, so we do not know much about yoga, we don’t know how to start and what to do next, and at starting we face some problems and difficulties.

Yoga has multiple physical and mental benefits and offers numerous collections of asanas, mudras, and breathing techniques (Pranayama) that can improve your blood circulation system, and flexibility, strengthen the muscles and bones, prevent body various chronicle diseases, and encourage mindfulness.

So, if you are a newcomer to yoga or a beginner then feel relaxed and happy, there are many yoga poses for beginners available in the way of your yoga journey.

In this article we suggest the best and most effective yoga poses especially for beginners, where you learn all about yoga including benefits, how to start step-by-step suggestions, tips, and guidelines, you add yoga to your daily routine and start your yoga journey and you will see visible effective results in a few months.

What Is Yoga?

Yoga is an ancient art and science, that builds a connection between body and mind through physical and mental exercises like poses (Asansa), Breathing exercises (Pranayama), and mudars. A unique approach to living a healthy, disease-free quality lifestyle. An integral program to combine mind, body, and soul.

Practicing yoga helps in self-conscience, evaluation, reviving, and freedom from suffering and achieving health, harmony, and self-realization. There are various types of yoga including Hath Yoga, Yin Yoga, Vinyasa Yoga, and Power Yoga every type of yoga has its benefits and effects on the body and mind. Yoga has numerous benefits improving blood circulation, body posture, immune system, and mental health.

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Different Types of Yoga Poses

1. Standing Poses
2. Balancing Poses
3. Backbend Poses
4. Seated Poses
5. Resting And Supine Poses

1. Standing Poses

Standing poses are the main and essential part of all yoga poses also called standing asana, in this type of pose both or one foot stays on the ground and maintains control of breath, multiple benefits include some of them are body awareness, basic standing alignment, stretch the body parts and muscles strengthen the body. Some poses of standing yoga poses are

• Mountain Pose

• Tree Pose

• Raised Hands Pose

2. Balancing Poses

Balancing yoga poses plays a key role in one’s yoga routine, improves body posture, and mental & physical balance, increases core strength, confidence & determination, and boosts agility and mindfulness. Be careful while doing balancing yoga poses, starting it may take a little time or may cause injury, these poses are challenging at the start but after practice, they will become easy to do. Some poses of balancing yoga poses are

• Eagle Pose

• High Lunge

• Side Plank

• Half Moon Pose

3. Backbend Poses

Backbend yoga poses are beneficial for a healthy and strong spine. They help in improving balance, strength, and mobility. These poses also help in releasing tension, stress, and anxiety, lengthening the spine, and strengthening the back, chest, and shoulders. The major benefit of these poses is they help stimulate one’s heart chakra. Some poses of backbend yoga poses are

• Bridge Pose

• Camel Pose

• Dancer Pose

4. Seated Pose

Seated yoga poses improve posture, digestion, flexibility, and mindfulness, these yoga poses focus on stretching legs, back, and hip muscles, helping burn calories decreasing anxiety, inflammation, and chronic pain, and working on holistic health and well-being. Some poses of seated poses are

• Cow Face Pose

• Boat Pose

• Lotus Pose

4. Resting And Supine Poses

Supine and resting pose helps your body relax and rejuvenate. It also calms your mind and nervous system, relieves stress, tension, and anxiety, and relaxes your body and mind. These poses help with back pain and swelling, improve blood circulation, and increase flexibility. Some poses of supine yoga poses are

• Corpse Pose

• Child Pose

• Fish Pose

• Leg Up The Wall Pose

10 Best Yoga Poses for Beginners

• Mountain Pose

• Warrior Pose

• Triangle Pose

• Garland Pose

• Pyramid Pose

• Low Lunge

• Tree Pose

• Plank Pose

• Cat And Cow Pose

• Bridge Pose

Health Benefits of Yoga

Yoga offers numerous health benefits to our physical and mental health. It is an effective way to live a healthy lifestyle. Regularly practicing yoga increases strength and flexibility, soothes and calms our minds. Yoga affects the body’s bones, glands, organs, brain, and nerves. It is also beneficial for muscles, joints, skin, and hair.

1. Improve cardiovascular health, also levels blood pressure, improves blood circulation
2. Promotes a healthy digestive system
3. Prevents osteoporosis, relaxes the muscle and joint tensions increases flexibility
4. Reduce back pain and improve the body’s posture
5. Reduce stress, anxiety, and depression by improving blood circulation and relaxing muscle tension
6. Improve strength, balance & flexibility to build strength
7. Improve heart health and safety from heart disease
8. Promote healthy sleeping patterns and relax the mind
9. Boost physical & mental energy helpful in mindfulness
10. Promotes self-care and self-love to improve mental health and self-esteem
11. Boost immunity, it helps in new cell production and improves your immune system
12. Promotes healthy hair growth and reduces the loss
13. Improve bone health and strengthen the bones
14. Prevent chronic diseases like diabetes, cancer, and osteoarthritis.

How often Should Beginners Do Yoga?

Yoga is a full-body workout, an effective and essential way to achieve a healthy lifestyle, with multiple health benefits including improved physical and mental health, encouraged mindfulness, strengthened mind and body, and flexibility. If you are new to yoga or a beginner and just thinking about starting your yoga journey it is necessary to be consistent about your yoga routine. To achieve a healthy and fit body free from all diseases one should do yoga for at least 20-25 minutes at the start, later after some time, increase your time and stamina, and practice yoga for 30-45 minutes daily.

Frequently Asked Questions

Conclusion

Yoga has multiple benefits for all ages of persons and genders, yoga offers numerous yoga poses, pranayama, and mudars which are effective and excellent ways to achieve health and well-being. Yoga is a perfect union of mind, body, and soul, encouraging mental health and mindfulness.

When you are new to practicing yoga, you feel a little nervous as a beginner but don’t worry, if you are a newcomer to yoga, there is lots of potential poses for beginners also. Yoga helps you maintain discipline in your life, improving health through various poses and breathing exercises, just go slow and constantly practice yoga with passion and achieve your desired goal.

If you have any questions or suggestions, please comment below, we will be pleased to answer all your queries. Thank you!

About The Author

Honey

Honey is a certified yoga teacher from Patanjali Yogpeeth, Haridwar. Through the learning process, she realized, that yoga can be helpful in the wellness of one’s life.