Yoga Asanas for Novice Practitioners

 If you’re new to Yoga then you must not be aware of the different types of benefits you stand to gain from regular practice of Yoga. A dedicated practice can do much more than lend muscle power and reduce stress. A study conducted at University of Illinois indicates that short 20-minute sessions of yoga done 3 to 4 times a week can help your brain work faster and better and keep your mind focused on the things you want to focus on, rather than have it wander into the endless realm of thought.



Underneath are a few basic asanas that you can do from the comfort of your home before you move on to beginner flow yoga or vinyasa flow yoga. Hold each pose for 3 to 5 full breaths and if you’re just starting out aim to practice it 3 to 4 times a week until you are comfortable doing it every day.

1. Tadasana – This pose is known as the starting position for all the other asanas where you stand with your heels slightly apart and hang your arms besides 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

2. Adho Mukho Svanasana – This particular asana can be used to stretch the hamstrings, chest and lengthen the spine, providing additional blood flow to the head. To perform this sit on your heels as you stretch your arms forward on the mat and lower your head. Form a table with your body as you push with your hands and strengthen your legs while slowly raising your hips. Press your heels down and let your head hand freely and tighten your waist. Hold this for 10 to 12 seconds then repeat.

3. Sukhasna – This is downright one of the most relaxing exercises you can do where you sit comfortably on a mat with your legs crossed and your spine erect. From here place your hands on your knees and form the Chin mudra as you slowly breathe in and out.

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