14 basic yoga poses for beginners at home
The yoga benefits are not a myth but true facts. From ancient times, it has been known to boasts a range of health benefits. Both mental and physical health is associated with yoga movements.
Today, Canwinn Foundation will share 14 basic yoga poses for beginners at home.
Yoga can be done by any person regardless of their age. It proffers flexibility, health, calmness, and fitness. The best thing is that you can start it at home.
1. Mountain Pose
A standing position yoga, this mountain pose offers body awareness as well as improved posture. While doing mountain pose, you should take deep breaths, feel your stomach with each breath you take.
Tadasana way to do-
- Stand straight
- Put both feet apart
- Feel the weight of your body
- Balance your complete feet
- Keep your knees slightly bent
- lift your upper body
2. Chair Pose
This pose is excellent for your legs and core. In addition, Chair Pose elevates heart rate and increases blood circulation.
Utkatasana way to do-
- Begin with Mountain Pose
- Lift your hands straight up
- Bend your knees
- Move hips backward
- Bend your knees and maintain a posture like you are sitting on a chair
- get your thighs parallel to the floor
3. Down Dog (or Down Dog on a Chair)
Downward dog is the perfect and most favored yoga pose for flexibility.
Uttana shishosana way to do-
- Take a chair
- Put your hands on the back of a chair
- Cross your feet back under your hips
- Make your body at a 90-degree angle
- gently pull the hips and hands away from each other
4. Legs Up the Wall Pose
Legs Up the Wall Pose increases circulation to your chest. This pose is calming.
Viparita Karani way to do-
- Place folded blankets under your pelvis away from the wall
- Lay on your back on the support
- Move your legs up the wall
- If the stretch is too strong, dart a few more inches from the wall
- If it’s too light, move closer to the wall
- Feel your hips and shoulders sink into the floor as your legs relax against the wall
Balasana way to do-
- Kneel on the floor with your big toes touching
- Move the knees about hip-width apart
- Sit back on your heels and lay your upper body between your thighs
- Lengthen your spine and release your shoulders
6. Tree Pose
This pose is perfect for strength and balance.
Vrksasana way to do-
- Start in Mountain Pose
- Lift your right leg
- set your right foot on your left ankle
- Turn your right leg out and rotating from the hip
- Feel the weight in your left leg
- hold that lifted posture, and maintain balance.
- If the balance is perfect you can raise your right leg more aerial
7. Standing Half Forward Bend
Standing Half Forward Bend is perfect for hamstring flexibility and can let you touch your toes.
Ardha Uttanasana way to do-
- Beginning from Mountain Pose, bend halfway down
- keep your back straight
- Cease your hands on your thighs, shins, or the floor
- Gently Force against your thighs to lengthen your back further
- With few deep breaths relax your arms and back, and slowly roll back up to Mountain.
8. Low Lunge
Low lunge is beneficial to stretch tight muscles that are the result of sitting for long hours.
Anjaneyasana way to do-
- Begin on the floor
- Sit up on your knees and set your right leg forward
- Set your hands on either side of the right foot
- Slide the left leg back until you feel a comfortable stretch
9. Bridge Pose
By increasing the flexibility of the spine, this pose helps strengthen the core.
Setu bandha wat to do-
- Lie down on your back
- Lift your hips beside your knees bent and feet hip-width apart on the floor
- draw your hips toward the ceiling
- Persevere this posture for 30 to 60 seconds
- Now slowly bring your hips back to the floor
10. Bound Angle Pose
Bound Angle Pose opens the hips and counteracts a day of sitting.
Baddha Konasana way to do-
- If your hips or hamstrings are tight, sit on a low pillow to tilt the hips.
- Flex your legs with your feet together
- Gently move your feet toward your hips
- Maintain the big toe of each foot and lightly pull outward
- Make your knees relax toward the floor
- keep your ribcage, spine, and neck lifted
11. Seated Forward Bend
Seated Forward Bend is known for stretching the back and hamstrings.
Paschimottanasana way to do-
- Sit on the floor with your legs out straight
- Keep your posture lifted
- Bend at your hips and reach toward your toes
- In case, you can’t reach your toes, take help of a towel
- Try not to drop your body onto your legs
- Reach toward your toes by keeping ribcage lifted and shoulders down
12. Lion Pose
Lion pose is simple yet beneficial for your muscles.
Simhasana way to do-
- Sit cross-legged on the floor with your ribcage lifted
- Take a deep
- While exhaling, stretch your mouth open wide and stick out your tongue
- Let out a roaring sound while exhaling
- Repeat as much as you wish
13. Cat Pose
This pose provides a little massage to your spine.
Marjaryasana way to do-
- Rest on your hands and knees in a tabletop position
- Exhale and curve your back toward the ceiling
- Move slowly and release your head toward the floor
- Inhale and bring your spine back to a neutral position
- Smoothly move the spine up to increase flexibility
14. Cow Pose
This pose increases spine flexibility while it slightly stretches the stomach muscles.
Bitilasana way to do-
- Relax on your hands and knees in a tabletop position
- While inhaling, lift your sitting bones toward the ceiling and chest forward
- Let your belly drop toward the floor
- While Exhaling, return to a neutral position