Top 11 Easy Yoga Poses Tips With Benefits At Home

Top 11 Easy Yoga Poses Tips For Beginners With Benefits At Home. Best Yoga for Beginners So, these are the 11 yoga poses which any beginner can perform. But remember, to not overexert yourself. Give your body time to relax and strengthen.

Top 11 Easy Yoga Poses At Home

1-Seated Forward Yoga For Beginners:

This pose is really important as it helps stretch your upper and lower hamstrings. This posture helps our body to open up and also prepares us for the condition when we are not comfortable breathing.

How to perform:

  • Sit comfortably on the mat with your legs spread apart.
  • Now inhale and try to touch the fingers of the leg with the hands and the nose
  • with the knee.
  • Getting to the toe can take time.
  • Hold the position for a few seconds.
  • Now release back to normal position.

2-Half Pigeon Pose:

This pose helps stimulate your nervous system, improves blood circulation, and also performs a deep stretch on your lower body. It’s a bit of a difficult pose, so ask her to practice it with professionals first.

How to perform:

  • Be in the dog’s position on the mat.
  • Now bring the thigh of the left leg forward and place it under the body.
  • Extend your right leg behind you, with your top foot relaxed on the mat.
  • Keep your left foot flexed and your hips should be as close to the mat as possible.
  • Your body should be above your left leg and your face touching the mat.
  • Hold the position for 5-10 breaths.

3-Plank Is The Best Yoga For Beginners:

It is said that people who feel that a minute is too little time have never made the tables. Plank teaches you to balance your body with your hands. Strengthens the abdominal and core muscles.

How to perform:

  • Begin on all fours with your knees under your hips and your hands flat on the floor.
  • Lift your knees off the floor and extend your legs back.
  • Now, the entire weight of your body is on your toes and hands.
  • Keep your body in line and your face down.
  • Hold the position for 3-5 breaths.

4-Tree Yoga For Beginners:

This is a great yoga pose for beginners; helps maintain the balance of the body. The tree pose helps to gain concentration and clarity, and we also learn to breathe while standing.

How to perform:

  • Begin by standing on the mat.
  • Now take your left leg and bend it from the knee and the sole of the foot so that it rests on the right thighs.
  • Your hands to be in the prayer or namaskar position.
  • All the weight of your body will be on one foot.
  • Repeat the process with another leg.
  • Hold it for 20-30 seconds.

5-Dancers Yoga For Beginners:

The ballerina pose helps you maintain balance and also increases your concentration.

How to perform:

  • Stand properly and relaxed on the mat.
  • Bend your left knee and try to hold your left foot with your left hand.
  • Your right hand should be in front of you, trying to balance your body weight.
  • The entire weight of the body will be on the right foot.
  • Try to focus and keep your balance.
  • Do the same with the other foot.

6-Warrior Pose 1:

This is essential for building strength and endurance. Stretches our hips and thighs and strengthens the entire lower area. It also helps in a gentle backbend and is a great pose for stretching.

How to perform:

  • Stand with your legs apart on the mat.
  • Bring your left foot forward and bend it from the knee, making a 90-degree angle.
  • Your right foot will be straight.
  • The hands above the head are straight with the palms in the namaskar position.
  • Repeat the step with the other leg.

7-Upward Facing Dog:

This is one of the best poses to help you ease any back pain. Strengthens the spine, arm, and wrists. It helps improve posture and also firms the buttocks.

How to perform:

  • Lie face down on the yoga mat.
  • With your hands on the mat with your palms facing the floor, lift your upper body.
  • You will feel the stretch in your spine and buttocks.
  • Keep your legs straight and tighten your core muscles.
  • Your head staring at the ceiling.
  • Hold the position for a few seconds and then return to the starting position.

8-Triangle:

The triangle pose helps to stretch the muscles in your legs and back. It stimulates the function of the abdominal organs and also frees us from any stress.

How to perform:

  • Stand on the mat with your feet apart and your hands parallel to the floor.
  • Now bend your body to the right side and touch the toe of the right foot with your right hand.
  • Your face should be facing the ceiling.
  • Now do the same steps with your left leg.
  • Hold the position for 20 to 30 seconds.

9-Downward Facing Dog:

This yoga pose helps calm the brain, energizes our body, and strengthens our arms and legs.

How to perform:

  • With both hands and legs, stay in a doggy position on the mat.
  • Now slowly step back and do a V pose by standing up.
  • Your hands should be looking down. Your spine should be straight.
  • Press firmly on the floor with the help of your legs and arms.
  • Hold the position for 5-8 breaths, before going to the starting position.

10-Mountain Pose:

The easiest but most important pose for all yoga beginners. This pose improves our posture, increases our awareness, and strengthens the thighs, knees, and ankles. This pose is also beneficial for future moms and all working professionals.

How to perform:

  • Stand properly with your toes and feet together.
  • Spread your toes slightly and place your weight evenly on both feet.
  • Relax your shoulder and now roll it back and down.
  • Inhale and bring your hands over your head and stretch them back, doing this, try to press your feet.
  • Exhale and bring your hand back and place them in the namaskar position in front of your chest.
  • You can do this 3-5 times while breathing deeply.

11-Warrior Pose 2:

Warrior Pose 2 is an external hip opener. It opens the chest and lungs and also increases stamina. Helps improve blood circulation and respiration.

How to perform:

  • Stand with your feet apart.
  • Put your right foot forward and make a 90-degree angle.
  • Your left foot will form a 45-degree angle.
  • Both hands in a straight line with a right arm in front and the left behind.
  • I look ahead and try to balance and focus.
  • Do the same steps with your left foot forward.

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