Yoga and Its Practice: 5 Best Yoga Poses for Beginners

Yoga & Yoga Poses: It is actually a Sanskrit word meaning Union. The union between the soul and the Supreme is known as Yog or Yoga. This is done by firtsly uniting the body, breathe and mind into one. In this article we explore the fundamentals, and will also dive into the 5 Basic Yoga Poses for Beginners.

If we look at various fitness and exercising activities, it is the most beneficial and ideal way to practice. Not because it’s easy but because of it’s simplicity and impact in a longer run.

Yoga and Yoga Poses: An Relationship Explained

This is a body and mind science that has been around for a long time. It started in India about 2500 years ago, and people who do it regularly are still healthier and happier as a result. This word yoga comes from the verb Yuja in Sanskrit. It means to link, reach a peak, or agree.

It’s the end of both the mind and the body, or the end of Jiva and Shiva (soul and the universal spirit). It’s also the point where Purush and Prakriti come together (Yin and Yang).

It can mean a lot of different things. There are different ways to do Yoga, or schools.

Different Types of Yoga

1. Dnyanayoga (through knowledge)
2. Bhaktiyoga (through devotion)
3. Karmayoga (through action)
4. Rajayoga (Royal or supreme Yoga)
5. Hathayoga (through action or by balancing opposite principles of body).

Not all of these Yoga schools are very different from one another. They are kind of like tangled up threads of the same fabric. It has been seen as a good way to improve yourself and become more spiritual for thousands of years.

All of these systems are basically trying to do the same thing. The only difference is in how they do it. We all need to include some yoga poses in our life for spiritual and physical upliftment.

Most people think of Hathayoga when they hear the word “Yoga.” This is because it is the last of these three systems. The same thing is meant by the word “Yoga & Yoga poses” in this article as well.

But when it comes to Philosophy of Yoga, which is at the end of this article, the term “Yoga” will have a broader meaning.

It is a very fundamental asset in our life. It assists you to discover real pleasure and a positive spirit. This is not just an exercise but a way of life that gives you physical, mental, and emotional benefits to maintain a healthy mind and body. Yoga poses don’t just train our physical aspect but our psychological and emotional aspect as well.

Yoga is the oldest personal development system that Evolved in India thousands of years ago. The reason to practice it is that it’s incredibly helpful to control your body, mind & breathe. Which helps you to balance the nervous system.

It has a direct beneficent effect on your autonomic nervous system. And bequeaths Peace of mind, harmony, and equilibrium within. Also, endows marvelous healing potential and overall health.

Why Yoga Poses are not like other Physical Activities

• Cures your body and mind in a natural and organic way.
• It helps to get rid of various nervous, vascular, and muscular problems with proper constant practice.
• It brings a renaissance in life.
• Cure the disease which the allopathic can’t.
• Keeps the body aligned and straight.
• The only exercise that is fitting for all whether older people, adults, youth, kids, or pregnant women.
• It makes your muscles strong and flexible.
• Reduces the process of lactic acid through breathing whatever is rendered will be neutralized by the increased oxygen.

If you are very fond of exercises, fitness freak, or looking for ideal exercises. Then you should try hands on this as well and feel the difference in your body and mind.

Yoga tools for healthy, stress life and fit life

Following or adopting these simple methods in your life can boost your life with positivity and health.

• Asana
• Pranayama
• Diet
• Meditation

By doing these, any kind of disease, whether bereavement, pain, stress, insomnia, or illness cannot harm you. Even though, if you do not have time to do these asanas, you can remain fit only by doing Suryanamaskar and if there is time, you must do these five asanas.

If you have any kind of disease, bereavement, obesity, stress, insomnia, breathing, thunder, spine, blood pressure, or stomach problems, then following the five very simple asanas, you can get rid of the above problems.

The condition is that regularize them and understand the method and precautions to do them properly. Do it only after consulting a instructor or teacher.

Today’s complex lifestyle accentuates mental worries and seemingly unsolvable problems at any level, such as interpersonal economics and so on.

This has led to a situation in which mental and physical illness is increasing. In this demanding world, it is the only thing that can help us to cope with stress and evolve in life.

5 Best Yoga Poses for Beginners

Being an ancient practice it has gained immense popularity in recent years, and for good reason. It offers a wide range of physical and mental benefits, making it an ideal choice for people of all ages and fitness levels. If you’re new to it, it can be overwhelming to know where to start. These Yoga Poses for Beginners can help you make your health goal easier.

That’s why we’ve compiled a list of 5 Basic Yoga Poses for Beginners. These Yoga poses are not only easy to learn but also provide a solid foundation for your journey.

1. Mountain Pose (Tadasana)

Mountain Pose, or Tadasana, is the starting point for many sequences. It ranks no.1 in 5 Basic Yoga Poses for Beginners. It may seem simple, but it’s the cornerstone of proper alignment in this.

Here’s how to do it:

1. Stand with your feet together, heels slightly apart.
2. Engage your thigh muscles and tuck your tailbone.
3. Roll your shoulders back and down, extending your arms by your sides.
4. Keep your chin parallel to the ground and gaze forward.
5. Incorporating Mountain Pose into your practice helps improve posture, balance, and focus.

Benefits of Mountain Pose:

1. Improves posture by aligning the spine and shoulders.
2. Enhances body awareness and mindfulness.
3. Increases circulation and oxygen flow.
4. Relieves mild sciatica discomfort.
5. Reduces flat feet and strengthens arches.

2. Downward-Facing Dog (Adho Mukha Svanasana)

Downward-Facing Dog is a classic pose that stretches the entire body and builds strength. It is significant enough to mention in best 5 yoga poses. It’s excellent for beginners as it’s relatively easy to achieve:

Here’s how to do it:

1. Start on your hands and knees, aligning your wrists under your shoulders and knees under your hips.
2. Tuck your toes and lift your hips up, forming an inverted V shape.
3. Press your palms into the ground and lengthen your spine.
4. Engage your core and relax your neck, looking toward your navel.
5. This pose relieves tension in the back, stretches the hamstrings, and strengthens the arms and legs.

Benefits of Downward-Facing Dog:

1. Stretches and strengthens the entire body, including arms, legs, and back.
2. Relieves tension in the shoulders and neck.
3. Improves digestion by massaging the abdominal organs.
4. Calms the mind and reduces stress and anxiety.
5. Enhances blood circulation to the brain, improving mental clarity.

3. Child’s Pose (Balasana)

Child’s Pose is a resting pose that provides a moment of relaxation during your practice. It’s perfect for beginners to catch their breath and calm the mind:

Here’s how to do it:

1. Begin on your hands and knees, then sit back onto your heels.
2. Extend your arms forward and rest your forehead on the mat.
3. Keep your knees together or spread them apart for a deeper stretch.
4. Breathe deeply and relax in this soothing posture.
5. Child’s Pose is known for its stress-relief benefits and gentle stretch for the back and hips.

Benefits of Child’s Pose:

1. Relaxes the muscles of the lower back and hips.
2. Eases tension in the shoulders and neck.
3. Calms the mind and reduces stress and fatigue.
4. Encourages deep breathing and lung expansion.
5. Provides relief from menstrual discomfort and sciatica.

4. Warrior 2 (Virabhadrasana 2)

Warrior 2 is a powerful standing pose that builds strength and stability while improving focus and balance.

Here’s how to do it:

1. Start in a wide-legged stance with your feet about four feet apart.
2. Turn your right foot out 90 degrees and your left foot in slightly.
3. Bend your right knee, keeping it aligned with your ankle.
4. Extend your arms parallel to the ground, with your gaze over your right hand.
5. This pose strengthens the legs, opens the hips, and cultivates a sense of determination.

Benefits of Warrior 2:

1. Strengthens the legs, particularly the quadriceps and hamstrings.
2. Opens the hips and stretches the groin.
3. Develops concentration and mental endurance.
4. Tones the abdominal muscles and promotes core stability.
5. Encourages a sense of empowerment and self-assuredness.

5. Cobra Pose (Bhujangasana)

Cobra Pose is a gentle backbend that helps improve spinal flexibility and strengthen the lower back. It’s a great introduction to deeper backbends:

Here’s how to do it:

1. Lie face down with your palms under your shoulders and legs extended.
2. Inhale, pressing your palms into the mat as you lift your chest off the ground.
3. Keep your elbows slightly bent and engage your back muscles.
4. Look forward, lengthening your neck.
5. Cobra Pose is beneficial for relieving back pain and promoting a healthy spine.

Benefits of Cobra Pose:

1. Increases flexibility in the spine and alleviates back pain.
2. Strengthens the muscles of the lower back and buttocks.
3. Stimulates abdominal organs, aiding digestion.
4. Relieves stress and fatigue by opening the chest and lungs.
5. Improves posture by countering the effects of sitting for extended periods.

These 5 Basic Yoga Poses for Beginners provide an excellent starting point, offering a blend of relaxation, strength-building, and balance-enhancing postures. Remember that consistency is key, so practice these yoga poses regularly to experience their full benefits.

As you progress, you’ll discover a deeper connection between your mind and body, leading you to explore more advanced yoga poses and techniques. Enjoy your practice, and may it bring you health, peace, and serenity. Namaste.

About the Author

Poonam Semwal is a certified Yoga teacher from Sivananda Yogapeeth, 

and has conducted many Yoga Teacher’s Training courses Across India. You can follow her on Instgram or Facebook.