Monday motivation: 9 simple Yoga exercises to do every day for beginners

Updated on Jan 23, 2023 01:03 PM IST

Monday motivation: Are you new to Yoga and looking for Yoga asanas for beginners? Check out these 9 simple Yoga exercises with their steps to do every day

Monday motivation: 9 simple Yoga exercises to do every day for beginners (Photo by Felipe Borges on Pexels)
Monday motivation: 9 simple Yoga exercises to do every day for beginners (Photo by Felipe Borges on Pexels)
ByZarafshan Shiraz, Delhi

Yoga is a body science that teaches us how to maximise the function of our remarkable respiratory and circulatory systems as by becoming aware of your body, you can form a close relationship with it however, you run the risk of pushing yourself too far and injuring yourself if you don't practise slowly. The best method to attain your objectives when performing Yoga practises like physical postures, pranayama or meditation is to move gently.

Before you begin to practise, be aware of the correct alignment for each position as this makes sure you get the most out of your practise and helps to prevent injury. If you already have an injury, be cautious and stay away from specific poses while the breath rate also needs to be coordinated so, spend time comprehending and learning this.

Are you new to Yoga and looking for Yoga asanas for beginners? In an interview with HT Lifestyle, Himalayan Siddhaa Akshar, Founder of Akshar Yoga Institutions , Himalaya Yoga Ashrama and World Yoga Organisation, insisted that your Yoga practise should always start with a thorough warm-up known as Sukshma Vyayam since a physical and mental preparation will stop injuries. He suggested 9 simple Yoga exercises with their steps to do every day for beginners:

1. Balasana - Child’s Pose

Balasana or Child's Pose or Child's Resting Pose of Yoga(Instagram/mindfulbyminna)
Balasana or Child's Pose or Child's Resting Pose of Yoga(Instagram/mindfulbyminna)

Method: Slowly bend your knees. Lean forward while sitting on your heels. Extend your hands, then put them on the floor. Try to lower your forehead if you can. If necessary, you can utilise a block.

2. Sukhasana – Happy Pose

Sukhasana or easy pose(Photo by Mor Shani on Unsplash)
Sukhasana or easy pose(Photo by Mor Shani on Unsplash)

Method: Sit up straight with your legs out in front of you. Layer your legs in a cross-legged position. Maintain your palms facing up or down on your knees. The back should be straight.

3. Naukasana - Boat Pose

Naukasana/Navasana or boat pose(Twitter/yogatailor)
Naukasana/Navasana or boat pose(Twitter/yogatailor)

Method: Start in Sukhasana. Extend both legs forward. Exhale as you raise your legs by 30-45 degrees. Lean back so that your sit bones provide stability. Begin with straight back and bowed knees. The arms can be at your sides and parallel to the floor.

4. Santolanasana – Plank Pose

Santolanasana(Grand Master Akshar)
Santolanasana(Grand Master Akshar)

Method: Start in a prone position. Place palms under your shoulders. Put pressure on palms and toes to lift chest and stomach up. Slowly lift up knees. Align the knees, pelvis and shoulders. Place wrists under your shoulders. Keep your arms straight.

5. Vrikshasana - Tree Pose

Vrksasana/ Vrikshasana or tree pose(Photo by Eric Deeran on Unsplash)
Vrksasana/ Vrikshasana or tree pose(Photo by Eric Deeran on Unsplash)

Method: Begin in Samasthithi/Tadasana. Lift and place right foot on your left inner thigh as close to your groin as possible. Join palms in front of your chest in Pranam Mudra. Lift it up. Repeat with the other leg.

6. Vajrasana

Vajrasana or Thunderbolt Pose/Diamond Pose(Photo by Tim Chow on Unsplash)
Vajrasana or Thunderbolt Pose/Diamond Pose(Photo by Tim Chow on Unsplash)

Method: Drop down on your knees. Rest your pelvis on your heels. Straighten the back and place palms on the knees.

7. Dandasana

Dandasana(Grand Master Akshar)
Dandasana(Grand Master Akshar)

Method: Sit with your legs stretched out. Straighten your back.

8. Padahasthasana

Padahasthasana(Grand Master Akshar)
Padahasthasana(Grand Master Akshar)

Method: Begin in Samasthithi. Exhale and bend your upper body down. Stretch from the hips and bring your nose close to your knees. See if you can place palms on either side of feet

9. Hasta Uttanasana – Raised-arms pose

Hasta Uttanasana((Instagram/@nikkiwellsyoga))
Hasta Uttanasana((Instagram/@nikkiwellsyoga))

Method: Lift your arms above your head while standing to stretch. Take a breath in and gently arc your head, neck, and upper back back. Leaning back with your upper body, keep your arms close to your ears.

In addition to these poses, you can also try Adomukhi Svanasana, Triyaka Tadasana, Samakonasana, etc.

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