Simple Yoga Poses for Beginners

Yoga for Beginners

Simple Yoga Poses for Beginners

  1. Anjali mudra

one of the hand gestures of yoga, is a common way of greeting in most Asian countries. Yoga also uses anjali mudra as it is associated with spirituality and aids in meditation.

Anjali is a Sanskrit word which means “salutation” or “to offer,” and mudra means “seal” or “gesture.” Therefore, anjali mudra translates as “salutation seal” in English.

To begin, the yogi enters sukhasana, or easy pose. Bringing the hands together, the palms are placed gently against one another in front of the anahata (heart) chakra. The fingers point upward. The spine is lengthened while sitting comfortably straight. Bringing the hands together in such a way while saying “Namaste” is a respectful greeting. In the yoga community, classes often conclude with this mudra while chanting Om as a way to seal the practice and honor one’s self and fellow yogis.

2. Parvatasana

Parvatasana breath out and lift your hips as well as your tail bone up.Put your chest downwards to create an inverted V pose.


Keep your heels on the ground as possible. Make a moderate effort to lift your tailbone up. Gradually go deeper into the stretch.

3. Eka Pada Rajakapotasana

Many students come to yoga class seeking relief for tight hips.  In fact, the most common requests I get is for “hip openers.”  Pigeon Pose (Eka Pada Rajakapotasana) is one of my favorite poses to open hips.  Pigeon Pose can also be helpful in finding relief from sciatic and back pain as well as releasing built up stress, trauma, fear, and anxiety.

 There are numerous advantages to practicing Pigeon Pose.

 Physical benefits:

–        Opens the hip joint

–        Lengthens the hip flexor

–        Stretches the thighs, gluteals and piriformis muscles

–        Extends the groin and psoas

4. Gyan Mudra

The Gyan Mudra stimulates the root chakra, easing tension and depression. It relates to expansion and knowledge. It is extremely calming and brings the practitioner spiritual openness and ease in meditation. It is also known within traditional ayurveda to boost the air element, thus stimulating the brain, empowering the mind, nervous system and pituitary gland. It can help enhance concentration and prevent insomnia.

5. Anjaneyasana

This Anjaneyasana (Low Lunge) variation builds on the work of Virabhadrasana I, further strengthening the legs and pelvis to support the feeling of fluidity through length and extension in your spine.

From Down Dog, ride the inhalation to lift your left leg up and back, and on an exhalation, step your left foot between your hands to move into Anjaneyasana. Bend your right knee and release it to the floor. If you feel any discomfort in your right knee, you can use a blanket or a folded mat as padding.

Stretch your torso and arms up, and square your hips and chest to the front of your mat. Scoop your buttocks and coccyx down as you engage your pelvic floor and abdominal muscles. Draw your lower belly in, feeling how the tone in your pelvis and belly supports your lower back.

6. Balansana

Balansana is yoga’s most important resting posture and it is a nice way to gently stretch various parts of your body.1 It’s a chance to stop what you are doing, reassess your position, reconnect with your breath, and prepare yourself to move forward.

Child’s Pose is a gentle stretch for the back, hips, thighs, and ankles. It can help relieve back pain.

Learning to use this pose wisely is the part of your developing practice where you listen to your body’s inner voice and do what it tells you. Your body will tell you when to rest. It might need different things on different days. Keeping your ear finely tuned to the messages your body is sending you and respectfully responding to them is the greater lesson that child’s pose has to offer.

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