Top 10 Simple Yoga Poses For Beginners And Its Benefits
As an primary yoga student, the incredible number of poses and names can make you feel great. Relax – your yoga experience is a lifelong quest that will give you plenty of time to learn many postures.
You can get more difficult poses with time, but it’s best to simplify them at the start. The main poses described here are quite valuable for long-term practice.
1.Ananda Balasana: “Ananda” means happy, joyful etc. and “Bala” means child. Ananda balasana is also known as the Happy Baby Pose or Dead Bug Pose because your body will be similar to the two when you try this pose.
The position of a happy baby pose looks more positive and is commonly known as a happier baby stand. It is known for its internal ability to calm the brain and body.
Benefits of Ananda Balasana:
- Stretches the inside of the intestines, spine, hamstrings, and inner thighs.
- It opens the shoulders and chest.
- Gives strength to the biceps and arms.
- Relieves Chronic stress.
- It Relaxes the sacrum.
2.Dandasana: The word “Danda” comes from Sanskrit word means pole and “Asana” means Posture. In this position, you need to keep your legs straight in the sitting position. This is the easiest asana for all ages. Dandasana is also known as Staff pose. Teaches you to sit in the correct position.
The daily work of Staff pose can often make your heart and pelvis more flexible and strengthen your lower back.
Benefits of dandasana:
- Teaches you to sit properly.
- This increases the flexibility of the liver and pelvis.
- Improve the position of the lower back.
3.Janushirasana: Janushirasana comes from Sanskrit meaning “Janu” is the knee or knee joint and “Shirsa” means head. This pose is done by keeping the head above the knees or not having to touch the knees with the head. Janushirasana is known as the head to Knee pose.
It is very easy to pose from head to knees and this is the best exercise for youngster. Do this exercise before the paschimottanasana once you have mastered it, then move on to the paschimottanasana.
Benefits of Janushirasana:
- The best exercise to reduce belly fat.
- Useful for nasal congestion, weakness, stomachache.
- Reduces leg and low back pain.
- Strengthens bone marrow.
- This exercise will soften your spinal cord.
4.Malasana: In Sanskrit, Mala means “necklace” or Garland and Asana is a standing position, chair or movement. It is primarily known as “Squatting Pose” or
“Upavesasana”. It is favorable. The water closet is a free space for children and gardeners. After all, employers and employees drop out of school and find it painful and less likely to do Malasana.
However, this should not stop you from doing Malasana (Garland Pose) because it helps people to live a sedentary life.
Benefits of Malasana:
- Malasana stretches the thighs, fins, back, sacrum and shoulders.
- Strengthens the hips, digestive system, and spine.
- Garland Pose improves your posture and Ease your abdomen.
- Keep your ankles and knees soft.
5.Paschimottanasana: The word Paschim literally means West, Uttana means Outstretch, and Asana is a Pose. Here the word Paschim (west) does not mean the west side, but refers to the lower body. Here the back of the body is called Paschim. Hence movements that stretch the back or spine of the body are called Paschimottanasana (Forward bend pose).
Paschimottanasana (Forward bending) is a traditional and simple hatha yoga asana. This has significant health benefits. The Forward covers all the systems in your body and offers immensely beneficial benefits for growing children to increase their height. People who live under High B.P. or diabetics benefit the most from Paschimottanasana.
Benefits of Paschimottanasana:
- It stretches the entire spine, shoulders, especially the back, nails, and hips.
- Increase mobility.
- Stretches and strengthens the calf muscles in the thighs.
- It Reduces the value of Spinal Nerves.
- Eases abdomen fat.
6.Kumbhakasana: Kumbhakasana is a basic yoga practice. This name comes from Sanskrit. “Kumbhaka” means “To hold a breath” and “Asana” means “yoga posture”.
It can be difficult to get a Plank at first, but in practice it can do amazing things to help you gain physical and mental strength. Basic physical activity, and their types, are great exercises for your spine. Regular exercise, by holding your breath for a few seconds or a few minutes, strengthens the nervous system.
Benefits of Kumbhakasana:
- Kumbhakasana strengthens the shoulders and arms.
- Strengthens the muscles of the spine.
- Strengthens the stomach muscles.
- It helps to strengthen stamina and endurance.
7.Tadasana: Tadasana has two Sanskrit words “Tada” and “Asana”.
Here “Tada” means “Mountain” and “Asana” means “Posture”. Tadasana yoga sessions are effective for stretching the legs and body and increasing height.
In addition, this sport has many benefits for the body. It prevents us from distraction and eliminates physical problems.
Benefits of Tadasana:
- Take a deep breath, give strength and growth to the lungs.
- This is the best exercise to increase your Height.
- It develops and energize Nerves throughout the body.
- This gives strength to the spine and heart.
- Give strength to your arms and legs.
8.Urdhva Hastansana: Urdhva Hastasana is a vertical position that strengthens the entire body by increasing the level of endurance. Whether you are a trained yoga expert, aspiring student, or a college student, you need to do this pose every day.
As you stand up or stand up during a session, place your hands over your head and stretch your entire body from finger to toe. This unconventional practice gave encouragement and creates the Urdhva Hastasana.
Benefits of Urdhva Hastasana:
- It stretches your entire spine, making you taller and improving your posture.
- This will allow you to stretch the entire body, which will better improve the joints.
- By strengthening the digestive tract over a long period of time, digestion is stimulated and the intestine is regulated.
- Gently massages the kidneys, liver, and pancreas.
9.Uttanasana:The word Uttanasana has three words, the first word “Ut” means “strong”, “Tan” means “stretching” and “Asana” means “yoga pose”.
This exercise, known as “Hastapadasana”, is “Fast Forward Bend Pose” and “Forward Bend” in English. This practice is one of the most common yoga poses in Surya Namaskar. This is a great yoga pose for building muscles in the body.
Benefits of Uttanasana:
- It maintains liver, kidney and spleen function.
- Useful for back pain.
- It also gives strength to the knees and spine.
- Improve the circulatory system.
- Used to stretch leg muscles such as calves and cramp .
10.Utthan Pristhasana: Utthan Pristhasana consists of two combinations of “Utthan Pristha”; and that’s a Sanskrit word. In this case, “Utthan” means “to expand” and “Pristha” means the side of a book or the back of the body, and Asana is an image or action.
When you take this position, your body will resemble the position of a lizard. That is why this image is called lizard Pose. The exercises for students are easy to do and this yoga is one of the most important aspects of surya namaskar (sun salutations). Utthan Pristhasana opens the chest, shoulders and hips and there are many types.
Benefits of Utthan Pristhasana:
- Utthan Pristhasana opens chest, shoulders, hips, thighs and hamstrings.
- It soothe your mind and is the best stress reliever.
- It helps to open the pelvis, and abdomen.
- The lizard pose strengthens the inner thigh muscles and strengthens the quadriceps.
