Here are the 10 best Yoga poses for beginners that promotes holistic health and aids in weight loss by boosting metabolism. learn which yoga poses does a beginner can do at home to enhance flexibility, build muscle strength and to reduce stress, anxiety.
Table of Contents
Introduction to Yoga poses for beginners
Yoga is an ancient spiritual, mental, physical discipline originating from India. This word signifies union; it represents the union of the individual’s consciousness with the universal consciousness. Yoga is a spiritual practice that brings harmony between mind and body. Many people think that yoga is all about twisting body or stretching your body, but it is a lot more than that, its a way of giving peace, calmness to your body.
yoga is an over 5000 years old Indian body of knowledge, over time, yoga has evolved into different branches like karma yoga (the path of action), Bhakti yoga (the path of devotion), jnana yoga (the path of wisdom), Raja yoga (the path of meditation), Hatha yoga (the path of physical discipline), Tantra yoga (the path of energy and expansion).
People think that yoga is for only those people who wants a healthy physique, but reality is not this the yoga is also for keeping the mind calm, peaceful and reduces the stress amount from body. there are a lot of yoga poses for beginners, which they can do at home by using only a mat. these are some of the best yoga poses that can be a part of a beginner yoga routine.
Tadasana (Mountain Pose)
Tadasana or Mountain pose, is foundational standing yoga posture. in this pose you have to stand with your feet together, pressing all four corners of the feet evenly into the floor. Lift your toes and spread them wide before placing them back down. Engage your thighs to lift your kneecaps rotate inner thighs slightly inward and upward and expand your chest outward. Tuck your pelvis slightly, pull your lower belly inward and upward and expand your chest outward. make your arm straight and spread finger wide and keep your neck and spine perfect and see straight.
These days due to change in lifestyle people are sitting a lot of time at same place due to office work, study, scrolling social media, watching movie etc and that results in posture problems, muscle imbalances and poor circulations; but you can prevent all this by doing Tadasana. it’s one of the yoga poses for beginners that not only improves body posture, enhance stability, prevents poor circulations but also helps in weight loss.it will increase the health and wellness of the person.
Marjariasana (Cat-cow pose)
Marjariasana, commonly called as cat cow pose, is like depicting a graceful cat posture. The steps of this easy yoga pose are keeping your body straight and your head straight. Head toward ceiling while inhaling and do this like so your stomach moves downwards so that your spine will be in concave position, then exhale slowly so that your spine should round towards the ceiling. now lower your head and bring the chin close to your chest. Repeat the same 7 to 8 times then relax.
This is a best yoga poses for beginners because of its benefits like it enhances the spine flexibility, strengthens the neck, improve the posture, it increases the blood circulation, reduces the menstrual pain in girls. Its a best yoga for weight loss as it ton the muscle ,stimulate digestion and boosts the metabolism.
Adho Mukha Svanasana (Downward facing pose)
Adho Mukha Svasana is like replicating a dog bending forward, that’s why it is also pronounced as downward facing dog. It’s a best yoga poses for beginners and because of its various benefits it should be added in a beginner yoga routine. Steps to do this easy yoga pose are start on all fours with your hands shoulder width apart and knees hip-width apart, spread your fingers and tuck your toes under. Lift your knees and raise your hips upward to form an upside down “v” shape. Keep your arms straight, back long, and heels moving towards the floor. Hold for a few breadths, then slowly return to the starting position.
It’s a best yoga poses for beginners because it is easy to do, the benefits of this are it strengthens the upper body, this exercise is best for the people who are suffering from chronic back pain as it relieves tension in the lower body, this easy yoga exercise reduces the stress and anxiety and enhances the focus and concentration and if you want a peaceful sleep than by increasing the blood flow this can boost energy levels and reduces stress.
Janu shirasana (one-legged forward bend)
one of the yoga poses for beginner is one legged forward bend often known as janu shirasana that known for its quality of providing flexiblity and promojtes relaxarion .this asana mainly has its effect on the spine ,lower back hamstring that helps to improve posture.if this pose is implemented in a beginner yoga routine than than it will also aid in the digestion,helps in detoxification of body that make it the best yoga for weight loss.there are alot of videos on social media from where you can see the exact method of doing this.
Konasana (Angle pose)
This pose has deprived from the Sanskrit words “kona” meaning angle, and “asana” mean pose or posture, that translates as angle pose. konasana .studies shows that this easy yoga pose might regulates blood glucose, as when we perform this pose it results in abdominal contractions and relaxations which may results in decrease level of insulin in the body.it also helps in blood circulation, these benefits makes it the best yoga pose for beginner. The steps of this yoga pose you can find on internet and also it should be performed in great care.
Virabhadrasana 1 (Warrior 1)
The other name of virabhadrasana 1 is worrier pose, it is composed of three words Vira that simply means courageous, warrior; Badra means auspicious or good, while asana refers to posture. the types of this yoga pose are virabhadrasana ,1,2,3. this asana reduces the problem of chest, lung, shoulder, neck, backpain etc.it also keeps your mind and body healthy, this posture increases memory power. This is the best Yoga poses for beginners.
Shishuasana (Child’s pose)
This asana is a gentle, restorative resting posture in yoga that stretches your spine and thighs while deeply calming the nervous system.it relieves tension in neck, back and shoulders and this easy yoga pose is so relaxing that it calms the brain that relieves fatigue and stress. But not everyone have to perform this yoga pose the women who are pregnant, the person who suffer from chronic back pain and if an individual have diarrheal should avoid this.
Vrikshasana (Tree pose)
it is the best yoga poses for a beginner because every person without any equipment and the expert suggestion can do this at home. the person just have to stand on one leg placing other leg on thigh and placing your hand upward.it strengthens the entire leg, tendons and ligaments of the ankles and feet, improves the stability in legs and balance, improves posture and concentration and helps to relieve sciatica. This is one of the Yoga poses for beginners .
Trikonasana (Triangle pose)
Trikonasana is an easy yoga pose that requires balance and flexibility in their body. its name is this because in this yoga posture the final posture resembles a triangle formed by the torso, upper limbs and lower limbs .it improve spinal flexibility, lightens the muscle and reduce the stiffness in the legs and hips.it improves flexibility of the hamstrings, stretches of the hips, it improves the blood circulation in the body. It’s a yoga for weight loss as it prevents indigestion, that results in fat accumulation and results in weight gain.it is best yoga poses for beginners.
Savasana (Corpse pose)
Savanasana is the best yoga pose for beginners because they do it daily. Yes, you read it right. It’s nothing but lying on the floor. Yes, you just have to lie on the floor and extend your legs, letting them fall naturally, rest your arms, close your eyes, and just inhale and exhale, and when you finished doing that you just have to be in seated position. This is easy yoga poses for beginner and it has numerous benefits as it increases the focus of mind and concentration, it relaxes and calm the body, it also improves the headache and improve sleep, it improves the blood circulations and lower the blood pressure.it helps to reduce the back pain. Its a best yoga poses for beginners.
Takeaways from Yoga poses for beginners and weight loss
Embarking on a weight loss journey can be challenging and stressful for a beginner who doesn’t like intense workout routine and strict routine. However, but you can adopt yoga for weight loss as there are a lot of yoga poses for beginners that are easy and can be done at home in less equipment. The best poses that are discussed in article are not only simple, but it has a lot of health benefits. If it adds in beginner yoga routine than it will make their lifestyle healthier and peaceful. exercise sometimes can be exhausting for many, but these 10 yoga poses are easy and also it creates a connection between mind and the body. While every effort has been made to ensure accuracy, still before doing this pose, please consult with physician or check the steps of yoga yourself also.
FAQs
What are the best yoga poses for beginners ?
Some of the best yoga poses for beginners are downward dog pose, chair pose, cobra pose, warrior pose etc.
Can yoga help with weight loss?
Yes, there are many yoga poses for beginners that can help in weight loss.
How often should beginners practice yoga poses to lose weight?
There are a lot of yoga poses for beginners that they can practice 4 to 5 times a week.
Are yoga poses are safe to do at home?
Yes, most of the yoga poses for beginners are safe to do at home, if you do in proper posture.
