For many years, people have relied on simple body movements to flex their muscles and remain flexible. These simple tweaks or yoga practices come with various benefits such as weight management, stress relief, and sleep improvement.
Though, as much as they have become part of the human wellness routine, some people still feel intimidated to try.
Of course, it is easier to worry about your flexibility or body shape. But it takes courage and time to attain your desired shape and overall well-being.
That is why, of all the much-praised fitness practices, yoga becomes the easiest way to check your body and remain attached to your favorite nature. However, the question is, how do you get started?
This article explores the best beginner-friendly yoga practices and why you should include them in your daily routine.
Why Go for Yoga and Stretching?
First, yoga was developed about 5,000 years ago by the Indus-Sarasvati in Northern India. The practice involves stretching and simple poses that focus on physical stability, deep breathing, and meditation.
It is also vital to note that yoga and stretching focus on physical activities while meditation is all about mental focus.
Currently, there are more than 100 yoga poses, each with distinct benefits. That means, for anyone who has never tried yoga or attended any fitness class before, it can be overwhelming to decide which one to begin with. However, here is a surprising fact.
Yoga may not be a new thing as most people think. For instance, if you have ever worked your core through a plank pose at home, then you already have some yoga experience. Moreover, some yoga poses are all about focus with little flexibility.
For this reason, it is easier to develop a fitness program that fits your body without worrying about what others are doing. The good news is that no one is perfect when it comes to yoga. What matters is your commitment and readiness to learn.
Mentioned Something About Deep Breathing?
Most yoga journals jump directly to the yoga poses and forget about the most vital part; breathing. From the observation, it is clear that most yoga practices involve taking a deep breath while assuming the position and exhaling after some seconds.
While the technique seems simple to some yogis, it has hidden mental, biological, emotional, and physical benefits.
For instance, when one takes a deep breath during asana practice, the breath control moves from the medulla oblongata (brain stem) to the cerebral cortex (the evolved part of the brain). It is the movement that triggers the magic as it results in mental calmness.
Breathing also yields energy (the prana), that flows freely through the body to unblock all emotional and physical obstacles, which frees the body and mind. This results in the “feel good” effect after yoga.
Generally, research shows that breath awareness and synchronizing breath and body movement are what form an integral part of yoga, and not gymnastics or any other physical practice as most people think.
Best Beginner-Friendly Asana Poses
We can all admit that yoga and stretching are comprehensive topics with numerous terminologies that most beginners find confusing.
However, these physical and mental-relaxing activities are not those crazy arm-balancing, pretzel fitness postures displayed on social media.
That means, whether you want to try some simple basic moves before going to work, learn a few flexibility hacks, or just develop your home-based workout routine, there is always a yoga sequence for everyone. As such, here are a few poses you can try at home or when going on a yoga retreat.
Mountain Pose (Tadasana)
Mountain pose or Tadasana is considered the mother of all standing poses or invasions. It may look like a simple practice because it involves standing, but it is the best way to work on the torso and legs. The pose also improves confidence and eases anxiety.
To do the Mountain pose, stand still with your big toes barely touching and your heels slightly apart. Your arms should be relaxed on your sides as you press your weight on your feet. As you press on your feet, feel how your entire body engages with your legs and keeps your muscles active.
Take a deep breath and roll your shoulders up and back. Release your shoulders down so that shoulder blades rest toward each other as you keep your neck long. You can repeat the steps by taking a few deep breaths with your eyes closed.
Easy Pose (Sukhasana)
Easy pose or Sukhasana is also the perfect way for beginners to start, especially if they have tight leg muscles. This asana practice is best for those not used to sitting upright with good posture on the ground. It also requires much hip flexibility and back strength to last a few minutes.
To do Sukhasana, sit on a block, pillow, or blanket for comfort and cross your legs. Keep your feet and pinky toes resting on the ground. Roll your shoulders back, raise your chest, stretch out your torso, and straighten your spine.
You can now bring your arms out in front of your chest and press your palms such that your elbows are pointing toward the ground. Once you attain a comfortable position (heart center), you can now focus on your controlled breathing rhythm.
Child Pose (Balasana)
The Child’s pose or Balasana is a must-have yoga practice as it connects the breath and body, and sends a calming energy throughout the body. It is also the best way to relax your muscles after any yoga pose or when you feel overwhelmed.
That is because it offers an opportunity to understand your body by going in, coming out of your busy schedule, and awakening your breathing energy from the inside out.
To perform the Child’s pose, go on all your fours and lower your butt to your heels as you bring your chest toward the ground over your knees. Lower your head and shoulders to the floor.
You can bring your arms along your sides with palms down, or support your head by folding your arms under your forehead. Take a deep breath and remain in a relaxed position for as long as you want.
Downward-Facing Dog Pose (Adho Mukha Svanasana)
The downward-facing dog pose or Adho Mukha Svanasana may sound like a technical pose, but it is the popular inverted “V” position you often see.
The pose works by calming your nervous system, decompressing the spine, toning arm muscles, and opening the shoulders. It also stretches leg muscles and promotes digestion.
From the plank position, push into your hands as you raise your hips up and back. Push the top of your thighs back and stretch your heels down toward the floor. Remember to keep your head down between your upper arms and in line with them.
As a first-timer, it may be challenging to maintain this pose for long, as most yoga experts recommend holding up for five breaths or longer.
However, you can pedal out your feet a little to warm up your leg muscles. You should also try to distribute your weight evenly from your feet to your hands to avoid stressing your wrists.
Final Thoughts On Beginner Yoga Poses
You can try dozens of yoga poses suitable for beginners and experts alike. These include cow pose, Padangusthasana, Shavasana, and full-body yoga practices. However, with all these sequences, the most crucial question to consider is, what do you want to achieve?
While some people look for mental and physical calmness, others aim to alleviate body pain, anxiety, and depression through simple yoga and stretching practices.
Therefore, whether you want something you can try alone while on a yoga retreat or you want to involve your yoga instructor, you can pick any of the above poses and learn to perfect it.
Remember, you don’t have to hold the pose for the amount of time set. Instead, you only need to control your breath as you learn to adjust your timing.
