Updated: Nov 24, 2019
Some will tell you that yoga exercise is too slow and boring instead it is an intense and holistic exercise. This ancient form of fitness with roots in India focuses on developing balance, strength, and flexibility. Don’t let anyone misguide you as these are all consequences of practicing yoga and not prerequisites. No one expects you to master the asanas on the very first day. Yoga is all about pushing past your body's limits over time.
If you have a history of a chronic disease or are recovering from an injury, consult your physician before commencing. Let your yoga teacher know of any injuries or pains. Do what you easily can. There is no competition. You are expected to move at your own pace. Listen to your body and do not push yourself. Many benefits of the yoga practice will unfold progressively. Be regular in your practice and don't give up because you can't touch your toes in the first go. Don't get discouraged by the initial lack of flexibility or strength, it improves over time. Be patient and give your body the time to respond. Focus on the breath, right from the beginning. Understand that everyone’s body is unique. Everyone has different levels of strength, stamina, and flexibility. Your lifestyle and goals may also vary. Find a style of yoga that suits your needs.
Here are a few basic Yoga asanas that can help you get started:
1. Tadasana (Mountain Pose)
This pose teaches one to stand with majestic steadiness like a mountain. The word ‘Tada’ means a mountain, that’s where the name comes from. It involves the major groups of muscles and improves focus and concentration. It is the starting position for all the other asanas.
Stand with your heels slightly apart and hang your arms beside the torso. Gently lift and spread your toes and the balls of your feet, then lay them softly down on the floor. Balance your body weight on your feet. Lift your ankles and firm your thigh muscles while rotating them inwards. As you inhale, elongate your torso and when you exhale release your shoulder blades away from your head. Broaden your collarbone and elongate your neck. Your ears, shoulders, hips, and ankles should all be in one line. You can check your alignment by standing against the wall initially. You can even raise your hands and stretch them. Breathe easy.
Yoga poses: This pose teaches one to stand with majestic steadiness like a mountain
2. Vrikshasana (Tree Pose)
This pose gives you a sense of grounding. It improves your balance and strengthens your legs and back. It replicates the steady stance of a tree. Place your right foot high up on your left thigh. The sole of the foot should be flat and placed firmly. Keep your left leg straight and find your balance. While inhaling, raise your arms over your head and bring your palms together. Ensure that your spine is straight and take a few deep breaths. Slowly exhale, bring your hands down and release your right leg. Back in the standing position repeat the same with the other leg.
Yoga poses: This pose gives you a sense of grounding
3. Adho Mukho Svanasana (Downward-Facing Dog Pose)
This pose stretches hamstrings, chest and lengthens the spine, providing additional blood flow to the head. It is will leave you feeling energized. Sit on your heels, stretch your arms forward on the mat and lower your head. Form a table, like pushing your hands, strengthening your legs and slowly raising your hips. Press your heels down, let your head hand freely and tighten your waist.
Yoga asanas: This pose stretches hamstrings, chest and lengthens the spine
4. Trikonasana (Triangle Pose)
It stretches the legs and torso, mobilizes the hips and promotes deep breathing, leaving one with enlivening effects. Stand with your feet wide apart. Stretch your right foot out (90 degrees) while keeping the leg closer to the torso. Keep your feet pressed against the ground and balance your weight equally on both feet. Inhale and as you exhale bend your right arm and make it touch the ground while your left arm goes up. Keep your waist straight. Ensure that your body is bent sideways and not forward or backward. Stretch as much as you can while taking long, deep breaths. Repeat on the other side.
Yoga poses: It stretches the legs and torso, mobilizes the hips and promotes deep breathing
5. Kursiasana (Chair Pose)
An intensely powerful pose, this one strengthens the muscles of the legs and arms. It builds your willpower and has an energizing effect on the body and mind. Stand straight with your feet slightly apart. Stretch your arms but don’t bend your elbow. Inhale and bend your knees, pushing your pelvis down like you are sitting on a chair. Keep your hands parallel to the ground and back straight. Take deep breaths. Bend gradually but make sure your knees don’t go beyond your toes.
Yoga Poses: An intensely powerful pose, this one strengthens the muscles of the legs and arms
6. Naukasana (Boat Pose)
It tightens the abdominal muscles and strengthens shoulders and upper back. It leaves the practitioner with a sense of stability. Lie back on the mat with your feet together and hands by your side. Take a deep breath and while exhaling gently lift your chest and feet off the ground. Stretch your hands in the direction of your feet. Your eyes, fingers, and toes should be in one line. Hold till you feel some tension in your navel area as your abdominal muscles begin to contract. As you exhale, come back to the ground and relax.
Yoga asanas: It tightens the abdominal muscles and strengthens shoulders and upper back
7. Bhujangasana (Cobra Pose)
This one will strengthen the lower back muscles while cushioning the spine, triceps and opens the chest to promote the inhalations. It also makes the spine flexible.
Lie on your stomach with your feet together and toes flat. Place your hands downwards below your shoulders on the mat, lift your waist and raise your head while inhaling in. Pull your torso back with the support of your hands. Keep your elbows straight and make sure you put equal pressure on both palms. Tilt your head back and make sure your shoulders are away from your ears. Exhale while coming back to the ground.
Yoga asanas: This one will strengthen the lower back muscles while cushioning the spine
This asana helps in improving the flexibility of the hamstrings and hips and lengthens the spine. Sit up with your back straight and toes pointing outwards. Breathe in and raise your hands over your head and stretch. Now, while breathing out bring your hands down and bend then forward to touch your legs. Place your hands wherever they reach, hold your toes if you can but don’t force yourself. Breathe in and elongate your spine. While breathing out, keep your navel close to your knees.
9. Child's Pose
This restful posture helps let go and surrender. It restores vitality physically, mentally and emotionally. Insert the pose between challenging asanas, and practice with closed eyes, listening to the sound of your breath. Bend your knees and sit on your heels. Keep your hips on your heels. Lower your head on the mat and bring your hands forward by your side. Press your thighs against your chest and breathe lightly.
Yoga asanas: This restful posture helps let go and surrender
Sukhasna is a comfortable position for pranayama and meditation. It gives the practitioner a centering effect. All the other asanas are done to eventually make the body feel comfortable to be able to sit in this position for meditation. This asana takes the yoga practice beyond its physical dimension and helps you get in touch with your spiritual side. Sit comfortably on the mat with crossed legs (left leg tugged inside the right thigh and right leg tugged inside the left thigh). Keep the spine straight. Place your hands on your knees. You can use the Jnana mudra or Chin mudra. Relax your body and breathe gently.
Yoga asanas: Sukhasna is a comfortable position for pranayama
Hivangana Vasudeva, NDTV, 'Yoga for beginners: 10 basic poses (Asanas) to get started', accessed 22/11/2019, < https://food.ndtv.com/health/yoga-for-beginners-10-basic-poses-to-get-you-started-1229662 >
Yogapedia, yoga asanas pics, accessed 24/11/019