Monday Motivation: 5 Must-Do Yoga Exercises For Beginners At Home | Health
It’s no secret that the Covid-19 pandemic has sparked the yoga trend as people have prioritized their health like never before and as the days of coronavirus continue, studies on the effects anti-inflammatories associated with yoga and meditation only attracted more people to sign up. for exercise sessions from the secure enclosure of their home. Potential adjunct treatments for Covid-19 through the healing benefits of yoga and meditation have recently seen a plethora of fitness enthusiasts adding the same to their workout routines and even if you are starting now we have you sorted.
Do you want to ignite your passion for Yoga? We have great news for those who are complete beginners with no yoga experience and even those who have tried yoga before and are ready to practice it again! Check out this list of 5 must-have yoga asanas that you can easily try at home as they will help you take the first step towards your fitness goals.
1. Virabhadrasana II or the posture of the warrior 2
Method: Stand with your legs 4 to 5 feet apart. Place your right foot at a 90 degree angle with the toes pointing outward while keeping your left foot at a 45 degree angle. Bring your hands up to shoulder level and keep them parallel to the floor.
Bend your right knee and look towards your right hand. Keep your hips square and your right thigh parallel to the floor. Hold the pose for 10 to 15 seconds, then release the pose.
Advantages: Virabhadrasana or Warrior Pose 2 energizes tired limbs and opens your chest and lungs in addition to stretching your hips, groins and shoulders and improving stability and balance. It also stimulates your abdominal organs.
2. Trikonasana or the triangle pose
Method: Stand up straight on a flat, level floor with your feet comfortably apart. Turn your right foot outward while keeping the heel inward. Both heels should be in a straight line.
Inhale and bend your body from your hip to the right and lift your left arm straight up. During this time, your right hand can rest on your ankle or shin or even on the mat if you are comfortable.
By keeping your head in line with your torso, you can watch your left palm if you are comfortable. With each exhale let the body relax a little more
Advantages: This asana is an amazing stretching exercise because it helps improve flexibility in the spine and pelvic area. This pose will also help you build strength and balance.
Since Trikonasana involves the whole body, its benefits are immense, including the treatment of neck sprain, stimulation and transport of blood flow through the veins and body, thus reducing the risk of blockage or stroke, stimulating the digestive system, improving the flexibility of the spine and correcting the alignment of the shoulders. It also relieves gastritis, indigestion, acidity and gas while strengthening the ankles and palms, reducing accumulated stress and anxiety and reducing discomfort.
It is especially useful for pregnant women as it not only shifts their center of gravity but also stretches and opens the hips, which can be of great help during childbirth.
3. Kumbhakasana or the plank pose
Method: Known as a beginner’s best friend, the plank pose challenges the balance of your arms. Place your hands directly under your shoulders and your knees under your hips, parallel to the floor, which is similar in position to yoga when doing cat and cow poses.
With your index knuckle on the floor, continue to press your hands down. Spread your shoulder blades apart to keep the plank straight.
Advantages: Kumbhakasana strengthens the shoulders and arms, muscles along the spine, and also helps build stamina and endurance. The plank pose tightens the abdominal muscles.
4. Vrksasana / Vrikshasana or tree pose
Method: Balance yourself on one leg with the other bent and resting on the inside of your thigh. Extend your hands above your head and point them straight up.
Tie them together in anjali mudra. Look into the distance, shift the weight onto your left leg while keeping the right knee bent in the half-lotus position and hold this pose for a few seconds before releasing and repeating the same with the alternate leg.
Advantages: This asana helps to balance your mind and body. It makes your legs stronger and is a great hip opener as it helps the body establish pelvic stability and strengthens the bones of the hips and legs.
Transferring the whole body weight to each leg strengthens the ligaments and tendons in the feet. It also helps strengthen the thighs, calves and ankles and helps improve focus.
5. Natarajasana or the dancer’s pose
Method: Stand up straight with your legs together and hold a stick with your right hand in front of you. Inhale and bend your left knee from the back.
Exhale and with your left hand, grasp the ankle as you lift your left leg with the toe pointing towards the ceiling. At the same time, press your ankle against your body and hold the pose for 10 to 15 seconds before releasing.
Benefits of Natarajasana: Natarajasana develops greater strength and flexibility in the body with each practice, strengthens your abdominal and back muscles, thus improving balance. It stretches the chest, shoulders, quads and front of the body including the abdomen and strengthens the upper back, quads, ankles and feet.
People suffering from dizziness, migraines, problems with insomnia, neck or back injuries, or high blood pressure should consult their doctor before performing these exercises.