Beginning Yoga Postures

Yoga poses (asanas) are designed to relieve tense muscles, to tone up your internal organs, and increase the motility in the body's joints and ligaments. The objective of right Yoga poses (asanas) is to improve flexibility and strength.

Each pose is supposed to be done in slow, flowing movements. It is best to avoid dynamic movements as far as possible as they tend to generate a buildup of lactic acid, resulting in fatigue.


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Yoga is a total fitness regimen that helps release endorphins in the brain like any regular exercise program. Yoga poses help stretch, extend, and loosen up your spine. At the same time they exercise your muscles and joints. In this way they help keep your body strong and flexible. If performed in tandem with breathing techniques, yoga poses help arouse improve circulation, digestion and the nervous and endocrine systems.

Yoga is so easy, it can be practiced by anyone.

It can be done regardless of age, to sex, color, creed, or flexibility without fear incurring the potentially negative effects associated with high-impact forms of exercise. Yoga is different from newer or more modern exercise regimens. It’s objective is not to increase the heart rate or focus on particular muscle groups.

The number of yoga poses (asanas) that exist in the book – and some out of it – can be rather overwhelming. Before throwing up your hands and giving up, it is better to take a look at this list of basic poses for beginners. These yoga poses are enough before taking your first yoga session.

  • Adho Mukha Svanasana – Dog pose
  • Anjanayasana – Kneeling quadriceps Lunge & Hamstring Stretch
  • Ashtanga Namaskar – Knees, Chest, and Chin
  • Baddha Konasana – Bound angle pose
  • Balasana – Childs pose
  • Bhujangasana – Cobra Pose
  • Dandasana – Staff Pose
  • Jathara Parivartanasana – Reclining twist (crocodile twist)
  • Majariasana – Cat Cow
  • Paschimottanasana – Seated Forward Bend
  • Pavanamuktasana – Little boat pose
  • Phalahankasana – Plank Pose
  • Shavasana – Corpse pose
  • Supta Padangusthasana – Reclining finger to foot pose
  • Tadasana – Mountain pose
  • Trikonasana – Triangle pose
  • Upavistha Konasana – Wide-angled pose on the wall
  • Urdhva Hastasana – Raised Hands Pose
  • Uttanasana – Standing Forward Bend
  • Vajrasana – Extended puppy pose
  • Vrksasana – Tree pose
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