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The physical postures in yoga practice, known as asanas, can be divided into three basic categories: basic poses, intermediate poses, and advanced poses. If you are a beginner starting your yoga journey, we have introduced some of the simplest and easiest poses that you can start incorporating into your daily life.
Himalayan Siddha Akshar, founder of Akshar Yoga Kendra, said in an interview with HT Lifestyle that although the following arsenal is for basic level practitioners, it is still very effective. He said it offers many health benefits.
- Sukasan
- Mt. Kongo
- Vrikshasana
- Tadasana
- Adhomukh Svanasana
- bhujangasana
- Paadastansana
He elaborated –
Method: Sit cross-legged on the floor. Keep your back straight and place your hands on your knees.
advantage: Sukhasana improves your posture, strengthens your back, and enhances your mindfulness. A comfortable pose perfect for meditation and breathing exercises.
- Vajrasana (Thunderbolt Pose):
Method: Kneel on the floor and sit on your heels. Keep your back straight and place your hands on your thighs.
advantage: Vajrasana aids in digestion, reduces acidity and strengthens the lower back. It is also known to improve blood circulation in the pelvic area.
Method: Stand on one leg and place the sole of your other foot on your inner thigh or calf. Put your palms together in a prayer position.
advantage: Vrikshasana improves balance, concentration, and concentration. Strengthens your legs and improves hip flexibility. Regular practice promotes stability and calmness.
- Tadasana (Mountain Pose):
Method: Stand with your feet together and your arms at your sides. Squeeze your thighs, lift your chest, and extend your arms overhead.
advantage: Tadasana improves your posture, strengthens your thighs and knees, and tones your abdomen. This is a fundamental pose that promotes body awareness and coordination.
- Adhomukh Svansana (Downward-Facing Dog Pose):
Method: Get on your hands and knees and lift your hips toward the ceiling, straightening your legs and pressing your heels into the floor.
advantage: This asana stretches your entire body, especially your back, hamstrings, and calves. It also strengthens your arms and shoulders, reduces stress, and energizes your body.
- Bhujangasana (cobra pose):
Method: Lie on your stomach, place your palms next to your chest, and lift your upper body, keeping your pelvis on the floor.
advantage: Bhujangasana strengthens the spine, opens the chest, and increases flexibility. It also stimulates the abdominal organs, aids in digestion, and reduces back pain.
- Paadastasana (hands to feet pose):
Method: Stand with your feet together, lean forward, and place your hands on the floor next to your feet.
advantage: Paadastasana stretches the spine, hamstrings, and calves. Improves digestion, stimulates abdominal organs and increases flexibility of the hip joints.
Incorporating these asanas into your routine can contribute to your overall physical and mental health. To experience the full benefits of each pose, remember to practice with correct posture and listen to your body.
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