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Yoga For Beginners

Your body is your truest life partner who stands by you since birth till death. The more you care for it, the more it will care for you. Like Newton’s third law of motion, the way you will treat your body, it will respond with similar and equal reaction. Yoga is a group of physical, mental and spiritual practices or disciplines which has many benefits to the physical and mental health.

To me Yoga was too difficult to take up. Then I realised consistency and discipline is all we need. Although, it has never been easy for beginners to practice this art of Yoga.

Doesn’t matter if you are a couch potato or an athlete, you can start practicing yoga. As there are so many variations and variety of Asanas, that any type of body, strength, and endurance can start it.

But, with a no. of passing days, every pose will make you challenge your physical endurance and flexibility. Through this article, I want to introduce you with some of the yoga exercises which are well suitable for beginners.

1. Sarvangasana

Sarvangasana- The word itself describes an exercise for improving whole body posture. Apart from that, this yoga exercise includes many other health benefits, such as rectifying the blood circulatory system, respiratory system, and digestive system. It also helps in curing sexual disorders and rectifying any form of disorders in ears, nose, and throat. Other benefits include controlling premature hair loss or greying of hair, curing menstrual disorders, frequent abortions, leucorrhoea, and barrenness in women.

Taking the Asana Position:

This asana position concentrates on forming a 90-degree angle from the ground with the legs, straight and back getting together in a straight line.

A. Inhaling- Contract your abdomen and slowly raise both your legs to make a right angle from the floor.

B. Exhaling- Raise both your waist and hips from the floor and took them back over the head.

C. Inhaling- Raise both your back and legs into a vertical position, forming a perfect posture for Sarvangasana.

D. Follow all of the previous steps in reverse order while releasing the asana position.

2. Pashchimottanasana

Paschimottana is comprised of paschima (west) and uttana (Intense stretch), thus demanding intense stretch of the west. This asana is a bit challenging for beginners, but it is considered to be a calming posture for the mind and nervous system. This asana gives you the freedom to let go off your desires and also promotes introspection and inner work due to the challenging nature of the stretch.

Benefits of Paschimottanasana

A. It fully stretches the backside from the head to the heels, thus helps in curing diseases like back pain, stiffness etc.

B. It increases blood circulation in different parts of the body which metabolism and also improves the digestive system.

C. This asana transports fresh blood to the head and relaxes it to reduce insomnia, depression, and worry.

D. Paschimottanasana also enhances blood circulation to the pelvic region of the body.

E. It is the best fat burner exercise in the abdominal region via the stretch and pressure associated with the pose.

3. Bhujangasana

Bhujangasana, which is also known as a cobra pose asana offers a combined gain for the body, mind, and soul. This pose has numerous benefits which include anxiety relief, easing asthma, improving digestion of the body, increasing strength and flexibility and many others. It also awakens the kundalini (the source of divine cosmic energy) in our body. Awakening of kundalini would lead to deeper self-realization and internal peace, an increase in creativity, charisma and spiritual enlightenment.

With the awakening of kundalini, the seven chakras in our body get balanced. The balance and coordination of these chakras bring noticeable transformation in the body, physique, and attitude of the individual.

4. Ardha matsyendrasana

Ardha matsyendrasana or half lord of the fishes pose invigorate the spine and actuate the digestive system of the body. It is also known as Vakrasana, where Vakra is a Sanskrit word which means ‘twisted’. This asana is named after the yogi Matsyendranath, and it falls under the 12 most basic poses which are used in the yoga programs.

This asana provides flexibility to the spinal nerves and improves its function ability. It is also helpful for diabetes people as it does stimulate the pancreas while stretching of the body. Apart from that, it also helps in relieving the back stress and tension

5. Vrikshasana

Vriksasana originates with the word vriksha (which means tree), and asana (which means posture). Unlike other yoga poses, you need to open your eyes during standing posture so that you can keep balancing your body. I will advise you to practice this asana within a gap of 4 to 6 hours from your meal so that your body will get enough time to digest the food.

Like other yoga exercises, vrikshasana also has numerous benefits which include strengthening the spine, improving neuro- muscular coordination, toughen the knee while loosening of the hip joints. By practising more of this posture, you become more of stable, flexible, and patient. It also enhances concentration and activates all the mental faculties.


Yoga’s incorporation of meditation and breathing can help improve a person’s mental well-being.As said by Dr Nevins,  “Regular yoga practice creates mental clarity and calmness; increases body awareness; relieves chronic stress patterns; relaxes the mind; centers attention, and sharpens concentration,”

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