Step-By-Step Yogasanas For Beginners

Despite the fact that yoga has been around for a few centuries and practiced heavily in certain parts of countries like India, it is only in the last few decades that the discipline has found some kind of following in the western world.

The discipline of yoga revolves primarily around the fact that - as per course of our daily lives, all the muscles within the body are rarely used.


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The practice of yoga helps further develop those muscles that are not really used on a regular basis as it is these underused muscles that are going to be the primary cause of a number of medical ailments as the aging process starts to set in. yoga is primarily considered to be a discipline that calms and trains not only the body, but the mind as well. Studies have shown that yoga has preventive as well as therapeutic benefits and improves the flexibility as well joint mobility, corrects posture, strengthens the spine, improves digestion and elimination as well as increases circulation and heart conditions in addition to some other very useful functions. The practice of yoga for weight loss is also very popular. Moreover, the fact that yoga for beginners can be undertaken at any age serves to show that the discipline can easily help improve the quality of an individual's lifestyle - no matter how far down the line he or she picks it up. The fact that yoga also works with almost every muscle group in the human body means that it can also help improve the flexibility and endurance of the body to be able to increase an individual's ability to excel at sport.

Most yoga positions for beginners are rather easy to accomplish and can be performed in the comfort of your own home.

It is the more intermediate and advanced postures that will require you to seek guidance from a trained yoga instructor as the yoga poses you will be required to achieve can be rather dangerous as well as strenuous on the body if not performed properly. Because of the fact that yoga for beginners will require your body to adjust to some significant new movement in certain muscle groups that have not been placed under any significant stress previously, it is vitally important that you warm up properly and ensure that all your muscles and tendons within the body have been stretched properly. Yoga for beginners will require you to ensure that you understand the more basic of yoga prepositions such as the sitting position, standing position, supine position and prone position as it is from these positions that you will the be expected to complete the yoga routine. For in depth information on these various yoga techniques, you can always refer to the many yoga guides and tutorials that are available on the internet as well as at your local bookstore. In the event that you are undertaking yoga for beginners for a specific purpose or medical condition, it is highly recommended that you do as much research as possible into the most effective yoga treatment options available.

The Step by step Yoga for beginners has been classified as follows:

  • Standing Postures
  • Sitting Postures
  • Supine Postures
  • Prone Postures
  • Inverted Postures
  • Balancing Postures

Start with Surya Namaskar - Sun Salutation

Relax in Shavasana, Corpse Pose

Sirshasana - Headstand

Relax in Shavasana, Corpse Pose

Standing Poses

  • Tadasana - Mountain Pose
  • Vrikshasana (1) - Tree Pose
  • Trikonasana - Triangle Pose
  • Parivritta Trikonasana - Inverted Triangle Pose
  • Uttanasana - Hand to Foot Pose
  • Ardha Chandrasana - Half Moon Pose

Relax in Shavasana, Corpse Pose

Sitting Poses

  • Gomukhasana - Cow Face Pose
  • Simhasana - Lion Pose
  • Janu Sirshasana - Head to One Knee Pose

Relax in Shavasana, the Corpse Pose

Paschimottanasana - Head to Knees Pose

Relax in Shavasana, Corpse Pose

  • Ushtrasana - Camel Pose
  • Marichyasana - Sage Marichi Twist Pose.
  • Ardha Matsyendrasna¬ - Half Lord of the Fish Pose

Rest in Shavasana, Corpse Pose. Supine Poses

  • Single Leg Raises - 5 to 10
  • Relax in Shavasana, Corpse Pose
  • Double Leg Raises - 5 to 10

Relax in Shavasana, the Corpse Pose

  • Viparitakarani - Inverted Leg Stretch Pose
  • Sarvangasana - Shoulder Stand
  • Halasana - Plough Pose

Rest in Shavasana, the Corpse Pose

  • Purvottanasana - Inclined Plane
  • Naukasana - Boat Pose
  • Matsyasana - Fish Pose

Relax in Shavasana, Corpse Pose

  • Pavanamuktasana - Wind Relieving Pose
  • Chakrasana - Wheel Pose
  • Sethu Bandhasana - Bridge Pose

Relax in Shavasana, Corpse Pose Prone poses

  • Adho Mukha Svanasana - Downward Facing Dog Pose
  • Bhujangasana - Cobra Pose

Relax on your abdomen and chest on folded arms

Dhanurasana - Bow Pose

Relax on your abdomen and chest on folded arms

Salabhasana - Locust Pose

Relax in Shavasana, the Corpse Pose

Balancing Poses

  • Vrikshasana (2) - Balancing Tree Pose
  • Garudasana - Eagle Pose
  • Mayurasana - Peacock Pose
  • Kakasana - Crow Pose
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