Yoga for Beginners: A Comprehensive Guide for Newbies to get started

You have seen people across the world or heard about yoga. You have definitely tried once in your life and felt better. But yoga is something that should be practiced for life and will give strength to your body and calmness to your mind that will help you in managing things properly in your life. Practicing yoga is the best way to reduce stress and tension of family duties, work, and other things that have made you week.

What is yoga?

Yoga is something that connects the mind and body to perform an activity in a better way. It gives you the serenity that helps in performing daily tasks without any distraction or disturbance. It improves your concentration power too which is one of the important things we need in our life to achieve some goals.

Yoga practice makes your mind and body flexible that can survive any condition and take positive decisions in every situation or at any time in life. It’s all because by doing yoga practice regular, you provide your mind peace, calm, and positivity that is enough to handle any situation.

Yoga asana introduction

An asana provides stability and comfort, the stillness of body and mind. Many people get still physically at the time of practicing yoga but their mind didn’t focus on the thing they are doing at that time. Many disturbances shake their mind while doing anything important. Yoga asanas help in making concentration on something from the whole body and mind.

Best Yoga poses for beginners

There are 5 yoga poses for beginner that a can start with, let’s see how you can start yoga as a newbie.

1) Mountain pose (Tadasana)

Mountain pose helps in correcting your body posture and improve balance by making the spine straight. It increases the flexibility and strength of all the lower body parts like legs, feet, and hips. It helps in getting control over body movements in order to perform yoga practice. Also, it is great for stress.

·         Stand straight keeping little bit distance between feet.

·         Lift your fingers and try to spread them and then place them on floor.

·         Slowly raise your heels, without wobbling. Focus on an unmoving spot in front of you.

·         Stay there for some breaths and gently come down.

·         While doing this pose, make sure your back is straight.

·         You can also do it with taking your arms up, singer tips facing ceiling.

2) Downward facing dog (Adho Mukha Svanasana)

The downward-facing dog is one of the best-known resting pose that a beginner should practice. While doing this pose we target the hamstring and calves stretch. It also helps in strengthening arms, legs, and back. It is good for those who have back pain.

·         Stand straight and then slowly comes on your knees and bend forward to touch floor with your palms. Your arms should be straight with wrists directly underneath shoulders and knees directly underneath hips.

·         Take your hands to the top edges of your mat and keep your arms straight. Now, slowly stretch your arms and relax your back.

·         Spread your fingers and press your palms and push your hips up by lifting knees (don’t join your knees, make some space between them).

·         Now, your body is in “A” shape. Don’t step forward or backwards with your feet, just keep the extension.

·         Press your palms and slowly up & down your heels one by one to stretch your hamstrings.

·         Draw your chest towards things, your ears should be touched to your arms.

·         Inhale while going towards thing and exhale while coming back.

·         After 6-8 breaths come back on your knees underneath hips and hands underneath shoulders.

3) Plank (phalakasana)

Most exercises need core support to make a balance of the body. The plank strengthens your spine and abdominal muscles in order to make postures better. A good posture is very important while practicing yoga, it will give you benefits like help in keeping bones aligned.

·         Lie down on the mat facing floor.

·         Your toes and forearms should be touching ground, Elbows directly underneath shoulders and toes directly underneath heels. Relax your head and your face should be seeing the floor.

·         Lift your whole body on forearms and toes.

·         Whole body should be straight and tight your core.

·         Don’t put your body and mind in pressure, do it 10 or 15 seconds in first attempt because we are talking about yoga for beginners.

·         After practicing it for few days or months, increase the time limit but never put yourself in pain while doing yoga and meditation.

This exercise comes under an advanced level after you will increase the holding time. At Divyaa Yoga Institute, we offers advanced yoga classes, we take care of every single pose you are doing. If you feel you should do under professional guidance you can contact us at +91 9818586597.

4) Tree (Vrikshasana)

Tree pose is a great standing yoga for beginners that help in focusing on balancing the body. You will learn how to make a balance of your body on one foot. It strengthens ligaments and tones the standing leg from feet to hips.

·         Stand straight and then slowly place your left foot on your inner right upper thigh or vice versa.

·         Join your hands like we do while prayer to make a perfect balance.

·         Hold this position and breather 10 times, and then switch the leg.

·         Don’t lean on the standing leg, it can be painful, keep your core tight and relax your shoulders.

5) Seated forward bend (Paschimottanasana)

It helps in calming brain and relieves stress & depression from the body and mind. It stretches spine, shoulders, and hamstrings and stimulates liver & kidney.

·         Sit up with the legs stretched out straight in front of you keeping spine straight and toes flexed towards you.

·         Inhale and raise both the arms straight above your head and stretch up.

·         Now exhale and bend your body from the hips, chin moving towards the knees. Try to touch your toes with hands and knees with your face. In starting, only do that much what your body allow to you.

·         Stretch the spine while reaching your toes.

·         Now, slowly come back to the same position where we start.

Begin your yoga journey with Divyaa yoga institute

Now, when you know where to start, make your schedule, and do it without wasting time. Do it calmly and make sure your body didn’t get any pain. If you think you need a personal trainer or professional guidance, Divyaa yoga institute offers yoga courses in Ghaziabad. We also provide professional classes for yoga and meditation in India.

For those who are interested in making a good carrier in Yoga, we offer courses like yoga for better living certification course of 21 days, yoga workshop, yoga classes, yoga teacher training classes, meditation certification courses, and many more.