It is often confusing for beginners to start their yoga journey. The centuries-old practice is very different from other forms of workout but once a beginner adapts, yoga can act as a miracle that mends all the broken ties between body, mind, and spirit. Yoga has flavours from all mods of exercise.
The kind of lives we are living– anyone can feel stagnant due to the lack of activity digitalization and lack of physical activity has brought.
And it can lead to many mental and physical problems limiting the optimal best that a human can achieve.
Beginners are also confused between joining a yoga class or practising yoga at home due to a lack of guidance.
In this blog, we are going to present you with 9 yoga asanas that you can adopt as a beginner and get rid of all the stiff in your body. They will also help if you have an out-of-shape body that needs to be turned into a healthy and toned structure with a peaceful mind, strong muscles, and healthy organs.
For each of these yoga postures, it is necessary to synchronize your breathing with your body movement to get the best results.
1. Downward Facing Dog
This style nourishes the shoulder, arms, neck and straightens the muscles between hips and knees, legs, and feet while unfolding the chest for effortless breathing. This posture enhances circulation towards the brain and activates the whole body.
See the posture in action, in a short video below:
2. Cobra Pose
This pose is an excellent treat for spine muscles and hence enhances elasticity and strengthens the back. It enables you to breathe easily and helps digestion by stretching the front upper muscles, stomach, and shoulders while putting your weight on your hands.
Below is just an over a minute video Illustration of what a Cobra Pose looks like:
3. Triangle Pose
This pose is an introductory pose that will help in advanced yoga classes. This easy-looking yet tricky pose helps to position your legs, thighs, arms, and shoulders, following each other to build strength and patience in your body.
How to do the extended triangle pose? Check out a short video below:
4. Plank Pose
This pose utilizes your complete body to hold the posture. It helps to bear weight on arms and hands, thus strengthening them with the core and shoulders. It is the best pose to prepare yourself for further, heavy weight-bearing postures.
5. Child’s Pose
While practising yoga to soothe the mind and body, this pose provides relaxation to the muscles and provides massage to the internal organs. Thus, giving quick relief from stress and anxiety.
6. Four limbed staff pose
This variant of pushup comes after plank pose in sun salutations and is quite challenging for beginners to grab the correct alignment. It pressurizes wrists and arms and prepares to balance weight on arms hence strengthens the forelimbs.
See the Four limbed staff pose or the more famous way of calling it “Chaturanga” in action below:
7. Tree Pose
In yoga, balance is quite essential, and this pose helps to stabilize your body. It is not only a foundation pose for beginners to strengthen their feet, leg muscles, pelvis, and core but also helps to grab advanced yoga postures and focus on the breath.
Vrksasana or The tree pose is very simple to perform. See in the video below:
8. Bridge Pose
This pose lifts your chest, straightens back, and strengthens muscles between hips and knees. It helps to pacify the heart rate after vigorous poses, soothes and energizes the body, and relieves uneasiness.
9. Corpse Pose
This pose is usually the closing pose of any yoga session. It helps to relax the muscles and enter in a meditative state to soothe the mind and nerves. After a hectic session, it is often difficult to lay down and focus but, this pose assists in combining your nerves to get the full benefit of yoga.
Perfection comes with practice and commitment. As a beginner, it is often difficult to stay motivated, so it is advisable to join a yoga class for a few days to know the core of yoga. After feeling confident, it depends on your ease to continue yoga classes or switch to a yoga spot at home.
But one thing is sure that these beginner poses will help you in your yoga journey. With consistency and enthusiasm, you will achieve mobility, flexibility, and a sound mind with a healthy body.
How quickly does yoga change your body?
It takes 6-12 weeks for yoga to show you any significant change in your body. But consistency is the key. Think of it like any other thing that you have achieved in life.
Also, it depends from person to person that how quickly they see a change in their body shape, or how early it starts giving you the benefits of mental serenity.
For best results, practice yoga in it’s entirety, and give your 100% consistent effort.
How long should a beginner do yoga?
Ideally a 20-45 minutes session is enough for a beginner to practice yoga. It really depends on how much time you can give to yoga and how much time you actually are capable of doing yoga, but 20-45 minutes will be a good starting point to gain any benefits from yoga.
How often should a beginner do yoga?
It really depends on your yoga goals. Some yoga asanas are more physically demanding than others. Like the ones that combine HIIT into yoga should be practiced only 2-3 times a week. But the poses that are specifically for mental health and wellness can be practiced all 7 days a week because they are not physically challenging.
Then there are some poses that require a moderate level of physical energy e.g. Awkward Chair Pose or Eagle Pose, if they are part of your yoga goals, you can practice them 4-5 days a week.
Best thing is that your body will itself signal you on how often you should be doing yoga a week. It can even be twice a day.
Disadvantages of Yoga for beginners:
Following are the potential disadvantages of yoga for beginners:
- Injury Risks.
- Age related limitations.
- Loss of confidence and enthusiasm over time.
- Social Pressure.
Yoga has a wrong perception among people that it’s an easier form of workout, and it is not much effective. This lack of acceptance in society can lead to social pressure to quit yoga for a person who is just at a beginner level.
On top of it, if done wrongly, yoga can get you injured, or shape your muscles and posture in a wrong way, just like weight lifting, if you are not lifting weights in the right way, it can do more harm than benefit.
Yoga can also dehydrate you big time if you are not taking a break and trying a whole session of e.g. hot yoga for weight loss in a single session. Beginners should take regular breaks during a session of yoga if it is getting uncomfortable for them.
Also, the more challenging asanas in yoga are for the younger people. Older folks can only do them if they have practiced those asanas since their young age.
These are some of the prominent disadvantages of yoga for beginners.