10 yoga poses for beginners

Yoga is a light that once lit will never dim. The better you practice the brighter your frame"- B.K.S Iyengar

There are almost 900 postures of yoga and if you are a novice, and want to master the art of yoga, you must be wondering where, to begin with, do not get excited and start with the fanciest pose you have watched, you may exacerbate the problem, instead start with the simple and short asanas.

Yoga is an amalgamation of mind, body, and soul. With perseverance, patience, and practice, you can master it.

These are some poses you can start with as a beginner, which has been mentioned below along with benefits and time duration.

Balasana  ( Child's Pose)

Benefits:

• Releases tension of shoulder and back
• Helps in fighting fatigue
• Alleviates anxiety and stress.
• Promotes body and mind calmness.

Time duration: 30-60 seconds

Viparita Karani (Legs up the wall pose)

Benefits: 

• Regulates the blood circulation
• Improves digestion
• Alleviates insomnia, depression.
• Diminishes headache.
• Relieves mild back pain.

Time duration: 60 seconds-120 seconds.

Paschimottanasana ( Seated forward bend )

Benefits: 

• Helps in toning abdominal muscles.
• Relieves constipation
• Fatty abdomen deposits are reduced.
• Stretches the spine and makes it flexible.

Time duration: 60 seconds-180 seconds.

Ardha Padmasana( Half lotus pose)

Benefits :

• Reduces ankle, knee, and back pain.
• Reduce intestinal imbalances and bowel movement.

Time duration: 60 seconds -180 seconds

Tadasana (Mountain pose)

Benefits: 

• It helps to achieve overall body balance and posture.
• Strengthens abdominal muscles, back, thighs, buttocks, and knees.
• Improves digestion and urinary system.
• Regulates blood circulation.
• Stimulates brain.   

Time duration:30 seconds

Adho Mukha svanasana (Downward facing dog pose)

Benefits:

• Reduces depression and anxiety attacks
• Strengthen blood circulation, reducing pressure on the heart.
• Alleviates pain from the spine and burden from the back.
• Strengthen the legs and arms.

Time duration: 10 seconds-30 seconds

 Utthita Trikonasana(Triangle pose)

Benefits :

• Loosen sciatica or compressed nerves
• Stimulates digestive tract
• Alleviates menstrual pain.
• Strengthen neck, spine, hamstrings, abdominal muscles, and buttocks.

Time duration: 30seconds-60seconds

Paripurna Navasana (Boat pose)

Benefits : 

• Reproductive glands, kidneys, and thyroid are stimulated.
• Alleviates stress.
• Improves digestion.
• Strengthen the spine abdomen and hip reflexes.

Time duration: 30seconds -60 seconds

Dhanurasana (Bow pose)

Benefits: 

• Alleviates backache
• Relives constipation.
• Soothes menstrual pain.
• Reduces anxiety and stress.

Time duration:15 seconds-30 seconds

Bhujangasana ( Cobra pose )

Benefits:

• Stretches chest, abdominal muscles, and shoulders.
• Reduces sciatica difficulties.
• Alleviates lethargic feeling.
• Buttocks gain muscles and maintain their firmness.
• Soothes respiratory difficulties such as asthma, by opening air passageways.

Time duration: 15seconds -30seconds