International Yoga Day: 10 Yoga Asanas for Beginners
International Yoga Day: 10 Yoga Asanas for Beginners
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Start this International Day of Yoga with some basic and simple asanas for your mind, body and soul.
From the youngest to the oldest, yoga is for all without any restrictions based on age, weight, or experience. We have to start somewhere and we are all beginners at something. For the uninitiated, Yoga fulfills the needs of the mind, body, and spirit. No matter what your goal is, yoga is the answer to achieve it. It starts you off on an endless journey to your authentic self.
Yoga gives you a range of benefits such as weight management, healthy hair, glowing skin, improved immunity, increased strength, flexibility, mindfulness, and so much more.
There are many aspects that makeup Yoga. Some of these are chanting, pranayama, meditation, mudras, asanas, etc. everyone has a different starting point based on your interest and objective.
However, yoga asanas form an important part of a practitioner of yoga. Here are ten simple asanas to get you started off on your yoga journey. These foundational poses are meant for beginners but can be practised by practitioners of all levels.
Balasana (Child’s Pose)
Formation of the posture
- Kneel down on the mat and sit on your heels
- Inhale and raise arms above head
- Exhale and bend your upper body forward
- Place your forehead on the floor
- The pelvis should rest on the heels
- Ensure that your back is not hunched
Sukhasana (Happy Pose)
Formation of the posture
- Sit in an upright position with both legs stretched out in Dandasana
- Fold the left leg and tuck it inside the right thigh
- Then fold the right leg and tuck it inside the left thigh
- Place your palms on the knees
- Sit erect with spine straight
Ardha Padmasana
Formation of the posture
- Begin with Sukhasana.
- Place your right foot on your left thigh facing upwards
- Push your knees to the floor
- Straighten your back and place your palms on your knees facing upwards
- Hold this asana for a while
- Repeat the same on the other side
Padmasana
Formation of the posture
- Sit in Ardha Padmasana with your right foot over your left thigh
- Lift your left foot and place it on your right thigh facing up
- Pull your feet closer to your hips
- Drop your knees to the floor
- Place your palms on your knees facing up
- Hold the asana for a while
- Repeat with the other leg
Padahasthasana
Formation of the posture
- Begin by standing in Samasthithi
- Exhale and gently bend your upper body down from the hips and touch your nose to your knees
- Place palms on either side of feet
- As a beginner, you may have to bend your knees slightly to accomplish this.
- With practice, slowly straighten your knees and try to touch your chest to your thighs
Vajrasana
Formation of the posture
- Begin by standing straight with your arms by the sides of your body
- Lean forward and slowly drop your knees on your mat
- Place your pelvis on your heels and point your toes outward
- Here, your thighs should press your calf muscles
- Keep your heels close to each other
- Do not place the toes on top of the other, instead right and left must be next to each other
- Place your palms on your knees facing upward
- Straighten your back and look forward
- Hold this asana for a while
Naukasana
Formation of the Posture
- Lie down on your back.
- Bring your upper body 45° off the floor.
- Pivot your body weight on your hips and lift your legs 45° off the floor.
- Your toes must be aligned with your eyes
- Try to prevent a bend in the knees.
- Keep your arms parallel to the ground and pointing forward.
- Tighten your abdominal muscles.
- Straighten your back.
Santolanasana
Formation of the posture
- Lie on your stomach
- Place your palms under your shoulders and lift your upper body, pelvis, and knees up
- Grip the floor with your toes
- Straighten the knees
- Ensure that your knees, pelvis, and spine are aligned
- Your wrists must be exactly below your shoulders with your arms straight
- Hold the final posture for a while
Vrikshasana
Formation of the posture
- Begin by standing in Samasthithi.
- Lift your right leg off the floor and balance your body weight on your left leg
- Place your right foot on your lift inner thigh.
- Place it as close to your groin as possible
- You may support your foot with your palms to bring it in place.
- After you find your balance, join your palms in Pranam Mudra at your heart chakra.
- Raise your Pranam towards the sky.
- Straighten your elbows and ensure that your head is in between your arms.
- Repeat the same with the alternate leg
- Hold eight to ten breaths
Siddhasana
Formation of the posture
- Sit on the ground
- Start by stretching both legs forward
- Fold your left knee bringing your left heel close to your body near your groin
- Bending your right knee and move it to the front of the left ankle.
- Lift your right foot and place it just above your left ankle. Bring your right heel into your groin area. Do not force if you feel discomfort
- Slide the toes of your right foot into the space between the left calf muscles.
- Turn your palms facing upwards on your knees should touch the floor.
Customize your yoga practice depending on your body’s physical capability. Many a time we become overenthusiastic and end up with an injury. Therefore, make your practice your own. It can be paced fast, slow, or medium based on your level of comfort. The important thing to note when you begin is to allow yourself the discipline of self-care through Yoga. You will feel empowered, positive, calm, and enjoy more clarity of thought. Yoga is the path to gaining physical, mental, emotional, and spiritual well-being.
(Grand Master Akshar is an internationally acclaimed Yoga Master, Philanthropist, Spiritual Guru, Lifestyle Coach, Author)
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