10 simple yoga exercises for beginners you already know

Yoga is a great method for beginners who want to learn about health and balance of body and soul. Simple yoga exercises not only help the body stay flexible and healthy but also bring peace and relaxation to the mind. Below are some simple yoga exercises for beginners you can do.

Benefits of yoga

Yoga is not only a form of physical exercise but also brings many benefits to mental and physical health. Here are some important benefits of practicing yoga:

• Reduce stress and relax the mind: Yoga is a great method to reduce stress and anxiety, helping you relax your mind and focus on the present.
• Enhance health and flexibility: Gentle yoga movements combined with deep breathing help improve health and make the body more flexible and resilient.

• Improve body posture and balance: Yoga helps improve body posture and balance by focusing on muscle tension and stretching, thereby helping to improve back alignment and adjust body balance.
• Lose weight and stay in shape: Some types of yoga like vinyasa or power yoga can help burn calories and increase flexibility, thereby helping to lose weight and stay in shape.
• Enhance cardiovascular health: Yoga can help reduce blood pressure, increase blood circulation and reduce the risk of cardiovascular diseases.
• Helps sleep better: Gentle yoga movements and deep breathing techniques can help reduce stress and anxiety, thereby facilitating a better and deeper sleep.

In short, yoga is not only a physical activity but also a powerful means to improve health and mental balance. By practicing yoga regularly, you can enjoy the immense benefits it brings to both the mind and body.

Prepare before practicing yoga

Before starting a yoga session, careful preparation can help you enjoy a more effective and relaxing workout experience. Here are some things to prepare before practicing yoga:

• Comfortable clothes: Choose clothes that make you feel comfortable and flexible when moving. Soft t-shirts and leggings are often popular choices for yoga sessions.
• Yoga mat: Use a yoga mat to create a comfortable and non-slip surface to perform yoga poses safely and effectively.
• Drinking water: Make sure you always have water during your workout session to maintain hydration and body balance. Use a drinking water bottle for easy access throughout your workout session.
• Find a quiet practice space: Choose a quiet and airy space to practice yoga. This helps you focus on your breathing and feeling your body in the best possible way.

By preparing in advance for every yoga session, you can create the ideal environment to perform the movements safely and relaxingly. Take time to care for yourself and enjoy a yoga experience every day!

10 simple yoga exercises for beginners

Tadasana (Mountain Pose)

Doing:

• Stand straight, legs parallel, hip distance apart.
• Hands face down on both sides, palms facing outward.
• Inhale, lift your chest and shoulders up.
• Exhale, relax your shoulders and hips.
• Hold the pose for 30 seconds to 1 minute.

Benefit:

• Helps improve muscle health and flexibility.
• Improve body posture and balance.
• Reduce stress and relax the mind.

Vrikshasana (Tree Pose)

Doing:

• Stand straight, legs parallel, hip distance apart.
• Lift one leg, placing the sole on the inner thigh of the other leg.
• Put your hands on top of each other and raise them high above your head.
• Hold the position for 30 seconds to 1 minute, then switch sides.

Benefit:

• Helps improve muscle health and flexibility.
• Improve body posture and balance.
• Increase concentration.

Adho Mukha Svanasana (Downward Facing Dog Pose)

Doing:

• Start from a crawling position, placing your hands under your shoulders and your knees under your hips.
• Push your hips up, straighten your legs.
• Hands face down on the floor, palms facing forward.
• Hold the pose for 30 seconds to 1 minute.

Benefit:

• Helps improve muscle health and flexibility.
• Improve body posture and balance.
• Reduce stress and relax the mind.

Uttanasana (Bound Pose)

Doing:

• Stand straight, legs parallel, hip distance apart.
• Inhale, bend forward from the hips.
• Exhale, lower your body until your hands touch the floor.
• Hold the pose for 30 seconds to 1 minute.

Benefit:

• Helps improve muscle health and flexibility.
• Improve body posture and balance.
• Reduce stress and relax the mind.

Balasana (Children’s Pose)

Doing:

• Start in a kneeling position, with your knees placed under your hips.
• Sit down on your heels, bending forward.
• Forehead touching the floor, hands facing down on both sides.
• Hold the pose for 30 seconds to 1 minute.

Benefit:

• Helps relax muscles and reduce stress.
• Improve body posture and balance.
• Improve immune system.

Sukhasana (Easy Pose)

Doing:

• Sit cross-legged on the floor, the soles of your feet pressed together.
• Place your hands on your thighs, palms facing up.
• Keep your back straight, neck and shoulders relaxed.
• Hold the pose for 30 seconds to 1 minute.

Benefit:

• Helps relax muscles and reduce stress.
• Increase concentration.
• Helps meditate effectively.

Viparita Karani (Legs Up the Wall Pose)

Doing:

• Lie on your back on the floor, legs stretched out.
• Raise your legs, bend your knees, and place the soles of your feet on the wall.
• Hips and lower back touch the floor.
• Arms stretched out to the sides, palms facing down.
• Hold the pose for 30 seconds to 1 minute.

Benefit:

• Helps reduce stress and relax the mind.
• Improves blood circulation and reduces stress on the heart.
• Helps reduce headaches and insomnia.
• Enhance muscle health and flexibility.

Bitilasana (Cow Pose)

Doing:

• Start from a crawling position, placing your hands under your shoulders and your knees under your hips.
• Exhale, lower your belly, arch your back.
• Raise your head, look back.
• Hold the pose for 30 seconds to 1 minute.

Benefit:

• Helps improve muscle health and flexibility.
• Improve body posture and balance.
• Reduce stress and relax the mind.

Savasana (Corpse Pose)

Doing:

• Lie on your back on the floor, arms facing down at your sides.
• Legs stretched straight, feet hip-distance apart.
• Close your eyes, relax your whole body.
• Hold the pose for 2-5 minutes.

Benefit:

• Helps relax muscles and reduce stress.
• Improve sleep quality.
• Improve immune system.

So, we have just learned about simple yoga exercises for beginners. Hope this article will be useful for you in practicing to improve yourself and your health every day. If you still have any questions, please comment below Evaworld’s article.