Yoga Basics - Step By Step Beginners' Workout

If you are a beginner starting on a yoga regime, this article about beginners' workout on yoga poses provides the detailed information on various basic yoga postures.

People have been practicing yoga since thousands of years. It has been proven to be helpful in improving physical and mental well being and significantly improving the quality of life. Yoga is a way of holistic healing; it increases strength and flexibility and improvises on the breathing capacity. There are also several yoga stretches at your desk that can be practiced in between work sessions to relieve stress and increase flexibility.

Basic Yoga Poses And Daily Stretch Sequence:

Here are some of the most basic yoga poses that form the integral part of beginners' workout routine:

  • Mountain Pose: This is one of the most basic poses. It improves your body posture and also strengthens your legs, thighs, ankles, and knees. This also firms the muscles in the abdomen and buttocks area. This pose is the starting point for many other yoga poses.
  • Stand still with your feet side by side. Then lift your toes off the ground and spread them out. Raise your knees and tighten the muscles in the thighs, torso, and buttocks, thereby attaining a firm posture. Straighten your neck muscles and make shoulder muscles relax.

  • Chair Pose: The mountain pose is one of the most basic poses of beginners' workout and once you attain that pose, you can move on to the chair pose. Now you have to bend your knees until both your thighs are close to each other and parallel to the floor. Then move your arms upwards. With this you would be feeling a slight bend in the upper part of your back. While doing this pose inhale and exhale deeply. Hold this pose for at least 5 to 10 breaths.
  • Boat Pose: This is a seated pose and helps in improving the abdominal strength. It strengthens the abdomen, hips, and spine. To start with this pose, you need to sit on the floor with your legs stretched in front of you. Place your hands, palms down on the floor a little behind your hips, arms should be stretched. Lift your legs up to a 45 degree angle and slightly lean back. It should make a "V" shape. Now bring your arms along the legs, both parallel to each other. Start with staying in this pose for at least 10-15 seconds. Later on, you can increase the duration.
  • Bridge Pose: This is again a very popular pose, also known as a back bend. Lie down on your back with knees bent. Your feet should touch your butt, soles touching the ground. Interlock the fingers behind the lower part of your back and push your hands down as if pushing them into the mat and then raise the hips upward. Lower your body and lie down flat on your back. Repeat these steps a few more times.

These are the most basic yoga postures that must be a part of beginners' workout. Yoga poses and workouts are designed to affect the entire body and have calming effects on mind and soul. Initially, you may find some difficulties, but later on you will enjoy them, especially once you start getting rewards.