Yoga For Beginners: Poses You Should Start With And Why

For years, Yoga is being practised for physical and mental well-being. If the daily grind is getting to you and you feel more stressed than you can handle, it might be time to hit the Yoga mat. Don’t know where to start? Here are a few poses that should get you on the track to relaxation.

1. Mountain Pose (Tadasana)

A basic pose which is the foundation of most others.

mountain-pose

Benefits

The pose improves posture and blood circulation, strengthens the thighs   knees and ankles, and steadies breathing. It firms the abdomen and buttocks while encouraging healthy digestion. It is also known to help with ailments like sciatica, flat feet and lower back pain.

2. Tree Pose (Vrakshasana)

Achieve balance and stability with this basic pose.

tree-pose

Benefits

Practise this pose for a strengthened spine, better poise and balance. It also strengthens tendons and joints in the feet, hips and legs. It also positively affects the inner ears, eye and shoulders. Mentally, it improves concentration and enhances mental faculties. It relieves joint and back pain, sciatica and flat feet.

3. Warrior Pose (Virabhadrasana)

This stamina and vigour enhancing pose is inspired by Virbhadra, an incarnation on Lord Shiva.

warrior-pose

Benefits

It stretches and strengthens the legs, chest, ankles, lungs, shoulders and groin. It relieves backaches and improves the digestive function. It is recommended for pregnant women as it strengthens the muscles. It is beneficial for ailments such as osteoporosis, flat feet, carpal tunnel syndrome, infertility and sciatica.

4. Downward Facing Dog (Adho Mukha Svanasana)

Practiced as warm up before exercise, this pose is more complex than it seems.

downward-facing-dog-pose

Benefits

The pose encourages blood flow and makes you feel energized. It relieves nasal congestion and clears sinuses. It strengthens the bones, especially those of the arms and feet. It promotes healthy functioning of the stomach, liver and spleen. It also strengthens the core and gives you relief from back pains and osteoporosis.

5. Seated Twist Pose (Ardha Matsyendrasana)

Literally meaning ‘Half Lord of the Fishes’, this is the most energizing and balancing seated pose.seated-twist-pose

Benefits

This pose tones and strengthens the abs and obliques while stretching the spine. It increases flexibility in the legs and hips and releases excess toxins and heat. Symptoms like sciatica, backache, fatigue, and menstrual pain can be alleviated through the pose.

6. Lotus Pose (Padmasana)

This simple looking seated pose is actually considered an intermediate to advanced pose.

lotus-pose

Benefits

Try this asana for stretching you ankles and knees, along with straightening out you spine. It also helps develop good posture and keeps the joints and ligament flexible. It restores energy and calms the brain. It helps relieve headaches, menstrual discomfort and sciatica.

7. Corpse Pose (Shavasana)

The final, relaxing pose to culminate your yoga session.

corpse-pose

Benefits

This is an excellent pose to increase concentration, calm the mind and improve blood circulation. It is a proven cure for insomnia along with helping with ailments like depression, stress and excessive fatigue. It is also beneficial for ailments like diabetes, asthma, constipation and indigestion.

Start with the basics and you’ll be a pro in no time!

Yoga, a form of physical, mental and spiritual practice which originated in India has caught up with the world today. Modern Yoga was adopted as a cultural trend in the western world and finding a yoga retreat in any part of Europe or America shouldn’t come as a surprise. But, Asia still is a hotspot among backpackers, honeymooners, wanderlust travellers and others to relax, unwind and learn a bit about this practice.

Some of the top international Yoga retreats where you can rejuvenate are –

  1. SwaSwara Yoga and Inner Silence, India

Located on the west coast in India in Gokarna, SwaSwara is a short walk away from the spiritual Om beach. Nestled between palm and coconut trees, peaceful temples and, mesmerising ocean waters, SwaSwara awakens your senses to their fullest. Their yoga sessions and chanting exercises cleanse, refresh and heal your mind, body and soul. Ayurvedic treatments, nature walks and healthy cooking sessions also help you aim for a better living.

2. Yoga classes in Chiang Mai

Yoga classes in Chiang Mai transform you through simple and spiritual Yoga practices. The place also offers inspiring workshops, lectures and retreats to immerse you in an oasis of tranquillity. Surrounded by mountains and lush countryside, this is a place where you can enjoy nature’s best and city life at the same time.

3. Ananda Yoga, India

Refresh your lifestyle by indulging in yoga sessions at the Ananda In The Himalayas at The Palace Estate in Uttarakhand. Ananda uses a combination of meditation, Ayurveda, yoga and healthy cuisine to improve your overall well-being. The tranquil location makes this place an idyllic holiday destination.

4. Fusion Maia Yoga, Vietnam

Fusion Maia is a luxury resort located in Da Nang on Vietnam’s east coast. It overlooks the South China Sea and is the perfect spot too enjoy a beach vacation or unwind in the Yoga sessions offered by them. Personalized introductory yoga sessions are provided here to enlighten and energize your mind and body. Various other levels of yoga, a spa treatment, group excursions and workshops are also offered.

5. Komune Resort Yoga and Spa, Bali

This yoga retreat is located on the stunning east coast of Bali. It combines the practice of yoga with a surf holiday and teaches you how to maintain your balance on and off the water. The stunning and serene Indonesian landscape is a haven for all types of travellers.

Reader, writer, pizza lover and blogger: Sunakshi is all of these things. She believes language is the best thing invented by man and has a passionate new-word-learning fetish. Even though she is forever in a dilemma between weight loss and food love, her love for books surpasses all other addictions.

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