Before you start doing the exercises, be aware of the correct alignment for each position as this ensures you get the most out of your exercises and helps prevent injury. If you already have an injury, be cautious and stay away from specific asanas, while the breath rate also needs to be coordinated, so spend time understanding and learning this.
Are you new to yoga and looking for yoga asanas for beginners? In an interview with HT Lifestyle, Himalaya Siddha Akshar, founder of Akshar Yoga Institutes, Himalaya Yoga Ashram and Vishwa Yoga Sangathan, stresses that your yoga practice should always be referred to as subtle practice, as a physical and mental preparation Should start after. prevent injuries. He suggested 9 simple yoga exercises for beginners with their steps to do every day:
1. Balasana – Child’s pose
Way: Slowly bend your knees. Lean forward while sitting on your heels. Extend your arms, then place them on the floor. If possible, try to lower your forehead. If necessary, you can use a block.
2. Sukhasana – Happy pose
Way: Sit up straight with your legs extended in front of you. Layer your feet in a cross-legged position. Place your palms facing up or down on your knees. The back should be straight.
3. Proximal – Sailing
Way: Begin in Sukhasana. Extend both legs forward. While exhaling, raise your legs 30-45 degrees. Lean back so that your sitting bones provide stability. Begin with a straight back and bent knees. Arms can be by your side and parallel to the floor.
4. Santolanasana – Plank Pose
Way: Start in prone position. Keep the palms under your shoulders. Apply pressure on the palms and toes to lift the chest and abdomen. Slowly raise the knees up. Align knees, pelvis and shoulders. Keep the wrists under your shoulders. Keep your arms straight.
5. Vrikshasana – Tree Pose
Way: Begin in Samasthithi/Tadasana. Raise and place the right foot on your left inner thigh as close to your groin as possible. Join the palms in front of your chest in Pranam Mudra. lift it up Repeat with the other leg.
6. Vajrasana
Way: Get down on your knees. Rest your pelvis on your heels. Straighten the back and keep the palms on the knees.
7. Dandasana
Way: Sit with your legs spread. Straighten your back.
8. Padahasthasana
Way: Start in Samasthi. Exhale and lower your upper body down. Stretch from the hips and bring your nose to your knees. see if you can put the palms on either side of the feet
9. Hasta Uttanasana – Raised-arms pose
Way: To stretch, raise your arms above your head while standing. Breathe in and gently arch your head, neck and upper back. Lean back with your upper body, keeping your arms by your ears.
Apart from these poses, you can also try Adomukhi Svanasana, Trika Tadasana, Samkonasana etc.
