Basic Yoga Poses for Beginners
Mountain Pose (Tadasana)
- Purpose: Improves posture, grounding, and balance.
- How to: Stand tall with feet together, shoulders relaxed, arms at sides. Inhale and lift the chest; exhale and ground your feet into the mat.
Downward Facing Dog (Adho Mukha Svanasana)
- Purpose: Stretches the spine, hamstrings, and calves; strengthens arms.
- How to: From hands and knees, lift hips upward, creating an inverted “V” shape. Keep hands shoulder-width apart and feet hip-width apart.
Child's Pose (Balasana)
- Purpose: Restorative pose for relaxation and gentle back stretch.
- How to: Sit on your heels, bring your forehead to the mat, and stretch your arms forward or alongside your body.
Cat-Cow Pose (Marjaryasana-Bitilasana)
- Purpose: Increases flexibility of the spine and warms up the body.
- How to: On hands and knees, alternate arching (cow) and rounding (cat) your back with each inhale and exhale.
Warrior II (Virabhadrasana II)
- Purpose: Strengthens legs and opens hips and chest.
- How to: Step feet wide apart, turn one foot out, bend the front knee, and extend arms parallel to the floor.
Tree Pose (Vrksasana)
- Purpose: Improves balance and focus.
- How to: Stand on one leg, place the other foot on the inner thigh or calf (not knee), and bring palms together at the chest.
Corpse Pose (Savasana)
- Purpose: Final relaxation, integrating the benefits of the practice.
- How to: Lie flat on your back, arms relaxed at your sides, palms facing up. Focus on soft, natural breathing.
Basic Breathing Techniques (Pranayama)
Deep Belly Breathing (Diaphragmatic Breathing)
- How to: Sit or lie down. Inhale deeply through the nose, expanding the belly. Exhale slowly through the nose, letting the belly fall.
- Benefits: Reduces stress and calms the mind.
Ujjayi Breath (Ocean Breath)
- How to: Inhale and exhale through the nose while slightly constricting the throat, creating an ocean-like sound.
- Benefits: Builds internal heat and helps focus during practice.
Alternate Nostril Breathing (Nadi Shodhana)
- How to: Use the right thumb to close the right nostril and inhale through the left nostril. Close the left nostril with the ring finger and exhale through the right. Alternate sides.
- Benefits: Balances the nervous system and enhances mental clarity.
Box Breathing (Four-Part Breath)
- How to: Inhale for a count of 4, hold for 4, exhale for 4, and hold again for 4.
- Benefits: Increases focus and reduces anxiety.
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Lorem Ipsum is simply dummy text of the printing and typesetting industry. Lorem Ipsum has been then industry standard dummy text and since the 1500s, when an unknown printer took galley type and scram to make a type specimen book It has survived only
Lorem Ipsum is simply dummy text of the printing and typesetting industry. Lorem Ipsum has been then industry standard dummy text and since the 1500s, when an unknown printer took galley type and scram to make a type specimen book It has survived only