easy yoga poses
When it comes to fitness, most of us use “next Monday onwards” as an excuse to postpone it until it is eventually a lost cause. It is a good way to shake off the guilt trip of not working out but what we told you that there is an easier, stay-at-home way of keeping your fitness in check? Yoga has been around since the beginning of time, originating from the roots of Ayurveda. As old as it maybe, yoga is still relevant in today’s tumultuous world.
Build a foundation in yoga with a few easy yoga poses for beginners – perfect for those starting out. These basic yoga poses will help you stretch and flex. Regardless of your age, fitness level or lifestyle, yoga presents an appealing portfolio of advantages. It helps you strengthen your body and calm your mind. So roll out your yoga mat and discover the physical and mental health benefits of the ancient practise of yoga.
Here we have a quick and easy guide to get attuned to this age-old form of exercise:
1. Mountain Pose (Tadasana)
This pose looks easy, but it is the basis of all other poses and inversions. Stand with the bases of your big toes touching, heels slightly apart. Shift your weight on all four points of your feet namely, big toe, little toe, left side of heel and right side of heel. This gives a steady stature to the body. Align your head hips and feet along a vertical axis. Take a deep breath and roll your shoulders back and forth slowly till you are completely relaxed, and your body is at ease.
2. Forward Fold (Uttanasana)
Take a deep breath and while inhaling, lift your arms up pointing at the sky. Bend down in a forward bend while keeping your feet grounded and arms reaching out towards the ground, thus slowly breathing out. From here you will slowly rise up steadily while keeping your breathing in pace, getting your arms back to the normal position, ending the asana with a namaste. As you relax into the pose more, straighten your knees while bending forward. This asana strengthens your hamstrings and lengthens your spine; it is also a good way to improve bad posture.
3. Seated Forward Bend (Paschimottanasana)
Sit on your yoga mat with back erect and legs spread horizontally. Maintain an erect posture with a 90-degree angle forming at the pelvis. On an exhalation, bring your torso over your legs in a forward bend. You may bend your knees slightly to avoid distress. Keeping your breath gradual, lengthen the spine on each inhale and deepen your forward fold on each exhale. Stay for five breaths, keeping the feet flexed.
4. Cat-Cow Stretch
Sit up on all fours with your arms and knees perpendicular to the ground. While inhaling arch your back away from the ground and your head facing the ground. Slowly exhale while rounding the spine, simultaneously tilting your head up. This yoga pose focuses on stretching the back and pelvic muscles. The cat-to-cow stretch awakens and invigorates your whole body, extending the movement all along the spine.
5. Corpse Pose (Shavasana)
Corpse pose is often used as a relaxation pose at the end of your yoga session. Here, you have to lie down on your back with your spine erect and body completely relaxed. It helps absorb all the benefits of your practice. Release any strain on your body, keeping your face, body and limbs completely relaxed with slow momentary breath.