Yoga has been with us for ages. But, these days it can be seen as a trend. Every other person, recognizing its benefits, it looking to learn yoga. If you are also planning to hop up to the journey of yoga, here is the list of simple yet effective basic yoga stretches for beginners to start their practice with. Read on.
Basic Yoga Poses for Beginners to Start Their Yoga Journey
1. Seated Crossed Legged
Seated Cross Legged is one of the simple poses that helps you relax, reset, and open your hips to some extent. To get into the pose, sit on the floor or yoga mat, whatever is most comfortable. Next, sit cross-legged. Inhale and straighten your spine. Exhale, but keep that upright posture. You can rest your hands on your knees, but make sure to not give pressure on your legs.
2. Child Pose
While practicing yoga or at any time of the day if you feel flabbergasted or stressed, come gently into the Child Pose or balasana to rest. This particular yoga stretch helps pose helps in lowering stress, refocusing on your mind, and stretching your hips, lower back, and thighs. Beginners can ideally hold this yoga pose for 2-3 minutes. However, they can increase the duration of the pose as their expertise builds.
3. Forward Fold
Forward Fold is another best basic yoga stretch for beginners. It is mainly focused on elongating the lower back, hips, calves, and hamstrings. For getting into this pose with ease, you can also use blocks for raising the floor. While doing the yoga stretch, keep your knees straight and your spine long, and bend your body as far as you can easily go.
4. Wide Leg Forward Fold
Individuals who have tight hamstrings may find this yoga pose a little challenging at first. But, this pose can be done in various versions. So, you can do the one that best fits your body needs.
5. Mountain Pose
Mountain pose is a great pose for warming up your spine as well as shoulders. Start practicing this pose by remaining strong and fixed through your feet. Make sure your legs are active, shoulders open, and neck in line with the spine while doing the pose. The mountain pose helps in correcting your posture, helping you maintain balance, and calming the mind.
6. Cobra Pose
This pose mainly stretches the shoulders, chest, spine, and stomach. Also known as Bhujangasana, it is a great asana to build up shoulders and back strength along with stretching the chest. It also increases the flexibility of the spine. You can also practice the yoga stretch to alleviate sciatica pain and improve posture.
7. Upward Facing Hand Pose
Also known as Upward Salute, Upward facing hand pose is a great yoga pose for stretching the entire body and allowing the energy drifts through. It is also great to feel more awake and make it easier to take breaths by intensifying the ribs and lungs.
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8. Cat-Cow Pose
This is another yoga stretch that can be added by beginners to their routine to reset their spines and warm up their back. You can start practicing this pose by turning your body in a tabletop position. For this, place your hands straight under your shoulders and your knees under your hips. Make sure your spine is parallel with the ground. Now, breathe out and slowly press your hands so that your abs can get up towards your spine. Stout your spine to the ceiling while bringing your chin in the direction of your chest. Breathe in and relax while bringing your hips back down. Now, extend your chest so that your head comes up and faces the ceiling. This time your torso should come forward a little and your lower back should push into your pelvis. Back to normal and relax.
9. Garland Pose
Garland Pose is a deep squat yoga pose that helps in opening the hips, groin, thighs, and ankles. This particular pose helps in increasing blood circulation in the pelvis also. Those who want to work on their metabolism can also add this pose to their practice. Good to tone abdominals and improve digestion, it is a must-add yoga stretch for beginners.
10. Corpse Pose
Savasana is usually practiced at the end of a yoga session for relaxing and calming the mind as well as body. It is a very simple yoga stretch to do by beginners. This yoga stretch helps to calm the mind, relax the body, and relieve stress. It also helps the body assimilate the benefits of a yoga session.
These basic yoga stretches for beginners should be tried by you if you are a beginner. These all pose can bring you not only physical strength but also peace of mind. What are you waiting for? Give these poses a try today only!