New to yoga? We will guide you to the 7 basis yoga poses for beginners which will cover all your body muscles and will give you a good stretch. Yoga helps to relax the body and mind.
Yoga Poses For Strength & Stretch
We have shortlisted 7 simple yoga poses for you which you can perform anywhere at home. All you need is a flat surface and a mat. So bring your yoga mat to perform these simple yoga poses.
These Are The 7 Basic Yoga Poses
- Baddha Konasana – Bound Angle Pose
- Uttanasana – Standing Forward Bend
- Janu Sirsasana – Head To Knee Pose
- Trikonasana – Triangle Pose
- Surya Namaskar – Sun Salutation
- Balasana – Child Pose
- Utkatsana – Chair Pose
Baddha Konasana – Bound Angle Pose
Buddha konasana is also known as bound angle pose. It’s a very easy pose to do by sitting on the floor and joining the soles of the feet together. Try to bring the knee down and then up.
Perform bound angle pose for 5 minutes. This exercise is great for hip opening and back bone.
Never perform bound angle pose, if you are on menstruation cycle or suffering from knee issue.
Uttanasana – Standing Forward Bend
Stand straight with hands on the hips. Take a deep breathe and exhale the air out. Bend your upper body and try to touch your head with your knees. If you can’t touch the knee, then bring as much close to your knees. Make sure your legs are straight and then touch the ground with your hands.
Uttanasana yoga pose will give you a nice stretch to your hamstrings.
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Janu Sirsasana – Head To Knee Pose
Sit on the floor and keep your legs straight. Take a breathe, bend forward and then hold your feet by your hands and try to get close to your knees. Hold this pose for few seconds and do breathe in and out exercise.
This yoga pose (Janu Sirsasana) will help you with back pain by strengthening your back bone and even good for liver, kidney and digestion.
This pose also helps in fighting depression.
Trikonasana – Triangle Pose
Deep breathe and move your legs apart and then bend on to your one side of the leg and touch your feet. Make sure your legs are not bending, then try to move on to the other side of the leg.
Trikonasana pose is not for those who are suffering from back pain.
Surya Namaskar – Sun Salutation
Get into Uttanasana yoga pose and then get into plank position. Bring your one leg close to your chest, then move your upper body back to straight position and bring your arms straight up and take deep breaths there. Try this again by bring other leg forward.
Surya Namaskar is a great yoga pose to work on your overall lower body.
Balasana – Child Pose
Get on to your knees and relax on your ankles, then bend forward by placing your head on the floor and your stomach touching your knees and arms widespread forward.
Child pose is a must do yoga pose as compared to all the yoga poses as it strengthens the back bone, opens up the hip muscles, tone the thigh muscles and a great exercise for ankles.
Utkatsana – Chair Pose
Stand straight by joining your legs together, then slowly move down by bending your knees in 45 degree and move your hip out. Try to get in a position like a chair and then hold there for 5 to 10 breath.
Chair pose is a great exercise for toning leg muscles.
Benefits of Performing Yoga Poses
There are several benefits of doing yoga poses from physical health to mental health. Yoga poses helps correct the posture of your body. Even yoga is considered as mental stress relief practice.
Try to use yoga mat and yoga pants if you can. As these are specially made for yoga to give you more flexibility while performing yoga poses.
What To Do After Doing Yoga Poses?
Perform all these yoga poses and after that you will see a change in your body as your spine will be more open and straight and same with your hip muscles as well.
Make sure when you end this yoga workout to relax for 5-10 mins by laying on the floor.
If you are finding it hard to do yoga at home, then we suggest you to look for yoga classes nearby.
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