There are around 84 yoga poses, but a beginner need not start practicing all of them. Here we will provide you with basic yoga positions which a beginner can try for starting yoga practice. Remember, first attempt the poses/asanas you feel easy to attempt and then proceed to difficult ones. Each individual body is different and you have to try out and identify the easy asanas for yourself. Remember these tips for starting yoga asanas.
Steps For Shava Asana (Corpse Pose)
- Lie down in supine position on a yoga mat/ carpet.
- Keep both the legs a little apart about one to one and a half feet from each other.
- Keep both the hands a little away from the side of the body.
- Now let the left toe point towards the left and right toe towards the right.
- Head may be kept straight or may be inclined towards the left or right.
- Palm should face upwards.
- Whole body should be in a straight line and relaxed.
- Close your eyes gently.
- Imagine that the entire body is relaxed. This way each and every organ of the body will get relaxed. Concentrate your mind on your body parts from toe to your head and feel your body is getting lighter.
- While in this asana carry out normal rhythmic breathing.
- After doing this asana your body is completely relaxed, do not get up with a jerk. Gradually open your eyes, and get up slowly.
Steps for Sukh Asana (Easy Pose)
- Sit comfortably on a yoga mat or a carpet.
- Bend both knees and sit cross legged.
- Waist, back and neck should be in a straight line.
- Keep your hands on your knees in gyana mudra (Fix the index finger with tip of thumb keeping other three fingers straight).
- Breathe rhythmically.
- You can sit as long as you are comfortable. Duration of this asana can be gradually increased up to 15 or 30 minutes.
- For beginners, you can use a yoga meditation cushion to support your bottom. This will help you to sit straight and for more duration.
- Whenever you have spare time at home, practice sitting in this asana instead of sitting on a chair or sofa.
Steps for Tadasana (Palm Tree Pose)
This pose can be done standing or lying down.
- While inhaling, raise both your arm together in upwards direction. In the final position, arms are raised upwards parallel to each other, palms are facing each other. Alternatively, you may clasp your hands as shown and raise both hands slowly upwards and both the palms are facing upwards.
- Retain breath, slowly lift your heels so that you stand on your toes. Stretch all of your body upwards as far as possible. Keep your legs and arms straight (no bending). Stay in the pose for 15 seconds.
- While exhaling, slowly bring your hands down. Bring your heels on the floor as in starting position.
Steps for Cobra pose
This pose begins with you lying on your stomach.
- Tilt your head slightly backward.
- While inhaling slowly, raise your head and chest upwards by pressing down on the hands but letting contraction of the back take most of the strain.
- Your body from toes to the navel should rest on the floor.
- Then look into the sky as if a cobra is going to strike. Hold your breath in this pose as long as possible without feeling uncomfortable (initially hold your breath for 8 to 10 seconds at least).
- Then while exhaling, slowly return to the face-down position.
For more beginner yoga poses and instructions, please click here.