Yoga for Beginners: What to Know
Yoga: a word that has been a part of India for a millennium. Not only has Yoga become a symbol of Indian culture, but it has also proved to be effective and popular back home. It can be said that it has become a “health trend” with global recognition and appreciation. Many people around the world are willing to start practicing Yoga and jump on this appealing health trend. But how does a beginner start? What are the key things to remember? Is there any need for equipment? And finally, what are some poses that a beginner should start with? All these questions that might be putting you in a state of confusion will be answered soon.
Where did Yoga start and What does it mean?
Yoga is a Sanskrit word that means union, a union of mind and soul, or a union between your Self and the Higher self. For easier understanding, though, we can say that it is a group of practices that aimed at helping you attain a healthy body and a stable mind. Yoga originated in the early Upanishads of the first half of the first millennium BCE, with certain references popping up in Jain and Buddhist religious texts. Many respected saints in India have emphasized on the importance of practicing Yoga and the role it can play in the spiritual development of an individual. Yoga and other aspects of Indian philosophy came to the attention of the educated Western public during the mid-19th century, It soon became a part of the western culture. Rather than focusing on the spiritual part of it (though it is still practiced by some for entirely spiritual reasons), the West focused on the exercise part of it. Calling it Postural Yoga. After, the UN declared June 21 as International Yoga Day, it has gained more momentum. More and more people around the world are accepting its benefits and are also willing to start practicing it.
What should a Beginner keep in mind?
- Take it slow
Remember, it’s not a race, and there are no deadlines. It is something that you are doing for your health, so take your time and enjoy the process. Yoga is to be practiced inside your comfort zone with mindfulness, it shouldn’t give you stress; it should relieve it.
- Accept your humble beginnings
You need to accept the fact that you are a beginner with a little research on the topic. This is extremely important if you want to avoid injuries or anything as such in the future.
- Get a good mat
Investing in a good, durable, and easy-to-carry Yoga mat is obvious.
Focus on yourself
It's quite easy to get tempted by your social media accounts and cameras. Taking pictures isn’t a bad thing, but getting obsessed with it can lead to some unwanted issues. So, focus on yourself; remember, you are doing this for yourself.
What are some poses perfect for a Beginner in Yoga?
Before you start doing yoga, it is important to talk with your doctor or a medical professional if you have a pre-existing health condition. If not, then you should do a small warm up before starting your new Yoga regimen. Let’s see what all are the poses a beginner like you should do.
1. Mountain Pose (Tadasana):
Tadasana, also known as "Mountain Pose," is a foundational yoga asana (posture) that serves as the starting point for many other poses in yoga practice. It might seem simple at first glance, but it's a fundamental pose that helps you build a strong and stable foundation
- Stand upright, maintaining a distance of 2 inches between your feet.
- Inhale and then lift your arms in front, leveling them up to your shoulders.
- Lock the fingers of both hands together, and then slowly rotate your wrist outward.
- Now inhale and lift your hands above your head.
2. Child's Pose (Balasana):
Balasana, also known as "Child's Pose," It's often utilized as a resting pose during a yoga sequence to provide a moment of relaxation and release. Balasana is particularly helpful for calming the mind, relieving stress, and gently stretching the back, hips, and thighs.
- Sit on your heels with some distance between your knees and bring your head towards the floor.
- Your arms can be either stretched out to the front, by your side, or underneath your forehead.
- Maintain the pose for anywhere between 30-60 seconds.
3. Downward-Facing Dog (Adho Mukha Svanasana):
Adho Mukha Svanasana, commonly known as "Downward-Facing Dog," is one of the most recognizable and widely practiced yoga poses.
- Straighten your arms and legs, and then extend your hips upwards as you exhale.
- Next, lower your head between your arms so that your ears are parallel to your arms and then press your heels on the floor.
- Allow yourself to breathe deeply and feel the stretch in your calves, thighs, shoulders, and arms.
- Keep your neck relaxed and free throughout the process.
- Slowly come to the original position. This completes one round of the downward dog pose.
5. Cobra Pose (Bhujangasana):
Bhujangasana, commonly known as the "Cobra Pose," is a rejuvenating backbend and a fundamental yoga asana. Bhujangasana is known for its ability to open and strengthen the chest, shoulders, and spine, while also enhancing flexibility
- Lie down flat on your abdomen and then slowly bring your legs close together and gently place your forehead on the floor.
- Place your arms as such so that they are folded at the elbow, and your palms are close to your shoulders.
- Raise your elbows off the floor slightly. Inhale. Lift your forehead with your chin pushed out.
- Raise your torso from the ground. Make sure your abdomen remains pressed to the floor.
- Reflect on the movement of a snake raising its hood and gradually feel the stretch of your spine. Maintain the posture.
- Unwind slowly until your body is flat against the floor again. Keep your head lifted till your torso completely unrolls.
Now that you know what are the poses that are best for a beginner like you, dive in the world of Yoga and use your Yoga mat to get healthy.