Are you suffering from low back pain for a long time? Do you face difficulty in concentrating on studies?
Well, you must have been advised by your friends to perform yoga regularly for your problems.
Now, what is yoga? It is a branch of ancient study which aims at holistic development of your mind and body. You can attain complete spiritual and physical evolution through various yoga exercises.
Don’t be confused if you are a newcomer and have no idea how to start your yoga workout. For a beginner, yoga has to be a ‘slow and gradual’ process which prepares your body for more serious workouts. Before rolling out your yoga mat, get an idea which asanas you should choose as a starter of yoga practice.
Before jumping directly on the yoga workouts, let’s have a look at some of the yoga benefits.
Benefits of Yoga
- It relieves your stress through deep breathing technique.
- It energizes your kundalini chakra, due to which you attain a positive outlook towards life.
- Helps you get rid of excess calories. Also gives your body an attractive shape.
- Makes your joints and muscles flexible and strong.
- Above all, doing yoga regularly boosts your immunity and gives you all round fitness.
Here, we have given 13 yoga workouts for beginners that will help you cope with your ailments easily.
1. Tadasana (Mountain Pose)
The word ‘tada’ means mountain and hence the name Tadasana, as this asana resembles the image of a mountain when you stand in Tadasana pose. As a beginner, you can easily include Tadasana in your morning yoga routine because it is one of the easiest yoga poses to start your workout.
It helps in improving your concentration and flexibility of your limbs. This asana also teaches you to stand erect as a mountain. Usually, all other asanas start from Tadasana.
How to do Tadasana Yoga:
- Stand straight with your heels kept a little apart.
- Let your hands lie on the sides.
- Spread your toes and put them gently on the ground.
- Now lift your ankles keeping your thigh muscles firm. As you do this, rotate the muscles inward.
- Take a deep breath in and extend your torso as much as you can.
- As you breathe out to stretch your shoulder blades away from your head.
- Make sure while doing this asana your ears, neck, shoulder, hips, and ankle should be in one line.
- Repeat the asana once more.
2. Vrikhshasana (Tree Pose)
This asana brings balance to your mind and improves the concentration. It makes the legs strong, opens the hips and makes your shoulder strong. It is one of the best yoga workouts for beginners to start with yoga.
This posture helps those who are suffering from sciatica.
How to do Vrikhshasana Yoga:
- Stand straight putting your arms by your side.
- Slowly bend your right knee and place your right foot on your left thigh. The right foot must be flat and firmly placed.
- You have to balance and keep your left leg straight.
- Once you are comfortable in the position, raise your arms above your head and join them together.
- Look in the front at some distant object & try to maintain a steady balance.
- You have to keep your body straight. Feel your body as elastic. Inhale. Then, exhale and feel relaxed.
- Slowly move your hands down from the sides and keep your right leg on the floor.
- Come back to the position with which you have started the asana. Repeat the same pose with the left foot placed on the right thigh.
3. Virabhadrasana (Warrior Pose)
Virabhadrasana, named after a warrior Veerbhadra is also known as ‘warrior pose’. This asana adds a lot of grace in your yoga workout. It improves your focus and stability like a warrior. It is considered one of the most effective yoga in beginner yoga sequence.
This asana energizes you by improving the circulation and respiration in your body. It strengthens your arms, shoulders, ankles, legs, and back muscles.
By stretching your arms, shoulders, legs, & neck, it opens your hips and chest.
How to do Virabhadrasana Yoga:
- Stand straight with your legs wide apart 3-4 feet.
- Now, turn your right foot out by 90 degrees and left foot in by 15 degrees.
- Your right foot heel must be in alignment with the center of the left foot.
- Lift both the arms in the upward direction, until they reach the level of your shoulder.
- Make sure both of your palms are facing upward and are parallel to ground.
- Start breathing out, as you bend your right knee. Your knee and ankle must be in the same line.
- Make sure that your knee doesn’t cross your ankle.
- Look at your right. Also, try to bring your pelvis a bit down by stretching your arms further in the same position.
- Hold the posture for 10-15 seconds (as per your fit) and then, come up by breathing in.
- Bring your hands down from the sides after breathing out.
- Repeat the same yoga pose for the left side (putting left leg in the front).
4. Trikonasana (Triangle Pose)
As the name suggests ‘trikona’ means triangle and hence the name of this asana. When you stand in Trikonasana pose your posture resembles that of a triangle.
Are you looking for some yoga positions for a newcomer that will be effective as well? You must not forget to keep Trikonasana in your yoga sequence. It helps in making your hip muscles strong. It also stretches your torso and legs and makes them strong.
How to do Trikonasana Yoga:
- Stand erect keeping your legs wide apart.
- Now, keeping your left leg close to your torso stretch out your right leg at 90 degrees angle.
- Transfer your body weight on your feet and stand with your feet kept well pressed against the floor. Take a deep breath while doing this.
- Exhale and as you do so try to touch the ground with your right palm. As you do this see to it your left hand should be raised up keeping your waist straight.
- Bend sideways as much as you can and breathe in and out deeply.
- Your body should bend on the sides and not back and forth.
- Repeat the same procedure for your other side.
5. ArdhaChakrasana (Bending Backward or Half Moon)
This asana is known by various names viz. half-moon pose, half wheel pose etc. It is one of the most dynamic yoga poses for beginners. Including the ArdhaChakrasana in your beginner’s yoga routine will boost your energy level to do the other asanas with ease.
The half wheel pose helps you get rid of rheumatic pain, backache, and respiratory problems. Furthermore, it revitalizes your kundalini chakra and elevates your mood.
How to do ArdhaChakrasana Yoga:
- Stand firm on your yoga mat keeping your legs wide apart.
- Now, grip your hips with your palms and gradually bend backward.
- Keeping your weight on your knees push your hips forward.
- Raise your arms over your head, take a deep breath and touch the ground with your palms.
- Exhale and come back to standing position by pushing yourself forward and bringing your arms forward together. (You can also bring one hand first and then the other)
6&7. Bitilasana & Marjaryasana (Cow pose + Cat Pose)
‘Bitila’ in Bitilasana means Cow and ‘asana’ most of us know means pose. Similarly, ‘Marjarya’ means Cat.
A cat-cow pose is among the basic yoga poses performed by yoga newcomers.
These asanas help you in improving your spine alignment by stretching your back, torso, and neck. They can help you in relieving stress activating your chakras responsible for blood circulation.
Usually, cow pose is paired with the cat pose yoga. The cat-cow pose combination has few important mental benefits which include relaxing of mind, increasing the focus of the practitioner, and enhancing mind-body co-ordination.
How to do Cat-Cow Pose Yoga:
- Stand exactly similar to cow by placing your hands and legs (knee) on the yoga mat.
- Place your hands under its respective shoulders and each knee under its respective hip.
- Look downward by relaxing your neck and head.
- While breathing in, move your hips upward, lift your chin & chest up to see the ceiling, and let your belly sink towards the floor.
- Hold the position for few seconds. After that, breathe out and come back to the normal cow or tabletop position.
- When you breathe out, you slowly move into the cat pose by pulling your belly upward and making an arch shape position.
- At the same time, allow your neck and head to relax by seeing downward.
- You can repeat this cat-cow pose a few times.
- Always remember, Inhale – Cow pose and exhale – Cat Pose
8. Kursiasana (Chair Pose)
As you do this asana, you resemble a sitting posture on the chair. ‘Kursi’ means chair and Kursiasana has got its name derived rightfully.
Kursiasana focuses on improving strength and elasticity of your hand and leg muscles. It also revitalizes you and increases your mental stability.
How to do Chair Pose Yoga:
- Stand straight with your legs slightly apart.
- Stretch your arms forward without bending your elbows.
- Inhale and slowly bend your knees as if you are sitting on a chair.
- As you bend your knees breathe in deeply and keep your hands stretched parallel to the ground. Make sure your toes do not bend beyond your toes.
- Gradually exhale and come back to your normal position.
- Repeat the whole procedure once more.
9. Paschimottansana (Forward Bend)
Suffering from low back pain or problem in your hamstrings for a long time?
Keep Paschimottansana in your priority list. You can get multiple benefits of yoga from this asana if you do this work out every day.
It stretches your spine and hamstrings and improves their flexibility. It also makes your posture erect and attractive.
How to do Paschimottasana Yoga:
- Start this asana by sitting in an erect posture.
- Take in a long breath and lift your hands above your head.
- Now, start breathing out and bend forward bringing your hands down to touch your toes.
- Again, take a deep inward breath and keep your spine straight. As you do this put your face embedded within your legs.
- Breathe out keeping your navel as close to your knees as possible.
Note: Don’t force yourself to touch the toes. Hold whatever part of your leg you can as you bend forward.
10. Bhujangasana (Cobra Pose)
Bhujangasanais included among the best yoga positions for improving your abdominal and back muscles. It also makes your spine stretchy and tones your arms and legs.
How to do Cobra Pose Yoga:
- Lie down on your abdomen straight on your yoga mat.
- Lift your head and upper back as much as you can while keeping your waist and lower limbs stuck to the ground.
- Feel the stretch on your waist and legs when you are lying in this position.
- Close your eyes and breathe deeply. Release your stress during the process of inhaling and exhale.
- Staying in this position for 15 seconds to repeat the same all over again.
11. Badhakonasana (Butterfly Pose)
Feeling stressed with your menstrual cramps? Are you suffering from irritable bowel syndrome?
Try this asana every day for 2-3 minutes and see how your problems disappear completely. The Butterfly Pose is an easy yoga workout for beginners at home.
It strengthens your groin and pelvic muscles. It also relieves you from ailments related to your abdomen e.g. menstrual problem, irritable bowel syndrome, asthma, infertility, urinary dysfunction, and others.
Furthermore, the Badhakonasana makes your lower region shapely by shedding off excess fat.
How to do Butterfly Pose Yoga:
- Sit on your yoga mat in the position of a cobbler.
- Make sure you keep your soles aligned with each other.
- Grasp your toes and shake your thighs like a butterfly.
- Do this for 2-3 minutes.
- Repeat the steps thrice for best results.
12. Konasana (Angle Pose)
This is an excellent yoga pose for those suffering from sciatica, spine problem and abdominal problems. Doing this asana regularly will also tone your arms and legs within a short time.
Are you are still at a fix how to start yoga as a beginner? Start your workout with Konasana and feel the difference in your body.
How to do Angle Pose Yoga:
- Stand straight keeping your legs at a distance of your hips’ width.
- Take in a deep breath and raise your left hand up above your head.
- Breathe out and raise your right hand likewise.
- Join your palms and gradually bend towards your right first your spine and then a little more from your pelvis.
- Keep your elbows straight and look up toward your left palm.
- Inhale and come back to your normal position.
- Similarly, do the steps with your right hand.
‘Sukh’ in Sukhasana means pleasure. It is known as an easy pose.
Sukhasana improves the alignment of the body by relieving the stress from your lower back and spine. It stretches the knees, ankles, and opens the hips & upper thigh muscles.
How to do Sukhasana Yoga:
- Sit up straight on your yoga mat, stretching your leg in front of you.
- Slowly cross your legs such that your feet come beneath the opposite knee. Also, fold your legs inside towards your torso.
- Keep your hands on the knees and palms down towards the floor.
- After balancing your weight evenly, align your spine, neck, and head.
- Your spine must be straight and your neck relaxed in a vertical position.
- Make sure your feet and thigh should be in a relaxing position.
- By looking forward softly, you are in Sukhasana pose.
- After practicing this pose, you can change the cross-position of your legs and repeat the same.
Finally, end your yoga sequence with Savasana and let your soul sink in perfect harmony with your body. Lying in this yoga position for 3-4 minutes will make you feel rejuvenated from inside.
Savasana helps you in absorbing the synergy of all the asanas you have performed in your yoga session. Doing this asana every day will relax and rejuvenate you after doing a laborious workout.
The Monk’s Advice
The above 13 yoga workouts for beginners is an excellent guide for you to start your fitness regime. These are easy yoga poses and as a newcomer, you can practice them at home without any hassle. Do not push yourself too hard to reach your goals at the beginning. Rather, go easy with the vibes of your body and make yoga a part of your routine.
Try these exercises as a beginner and finally move on towards the harder ones, once you have mastered all of them.