13 Yoga Poses For Beginners


This article is divided into three pars like Yoga for beginners, Youga for Intermediate and Yoga for Advance level. Which work do you want to start given below.

For Beginners


1. Mountain Pose


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  • Stand with your feet hips distance a part and the outer edges of your feet parallel to each other.

  • Lengthen your spine and lift your navel towards the spine.

  • Press up through the crown of your head and draw your tailbone down towards your heels.

2. Downward Facing Dog


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  • Start on all fours in a tabletop position with your wrists under your should and fingers spread.

  • Into a plank, step your feet back a high push-up with legs and belly engaged .

  • From, there ligt your hips and press your chest towards your legs as you stretch your heels towards the floor.

  • With your hands, push the floor away in order to bring your upper body towards your legs.

  • With the index finger, root down firmly and thumb of each hand and replace your feet hips distance apart, with your heels lined up behind your second and third toes.

3. Plank


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  • Lay on your stomach and push yourself off the ground.

  • Rest your weight on your forearms and keep the body straight from heel to head.

  • Hold the position for the length of the exercise.

  • You can make the exercise easier or harder by varing the position on your forearms.

4. Tree (Left)


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  • Start with the mountain pose and then shift your weight on the right foot.

  • Raise your left foot and replace the soul on the right shank and try to balance your self in this position by extending your arms.

  • Keep your neck and spine straight and hold this position for a while.

  • Repeat on the other side.

5. Tree (Right)


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  • Start with the mountain pose and then shift your weight on the left foot.

  • Raise your right foot and replace the soul on the left shank and try to balance your self in this position by extending your arms.

  • Keep your neck and spine straight and hold this position for a while.

  • Repeat on the other side.

6. Warrior 1


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  • Take a wide-legged stance with your feet parallel to each other.

  • Turn the right foot out 90 degrees.

  • Raise the left heel and pivoting on the ball of the left foot, spin the heel out to the left before planting it on the floor.

  • Your chest and left hip should now be facing the same directions as your right foot.

  • Bring your hands to your outer hips and wrap the left hip forward as you steer the right hip back.

  • Bend your right knee so that it stacks above the ankle.

  • Extend your arms along side your ears are and lift your chest.

  • Press into your heel while keeping the right knee centrated over the ankle.

  • Repeat with left foot forward.

7. Warrior 2 (Left)


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  • Take a wide-legged stance with your feet parallel to each other.

  • Turn the right foot out 90 degrees and bend your right knee to a 90 degree angle so that the top of your thigh is parallel to the ground.

  • Keep your right knee stacked over your right ankle and left leg extended with toes turned in slinghtly.

  • Keep your shoulders aligned above your hips as you extend your arms in opposite direstions and look over your right palm.

  • Repeat with left knee bent and right leg straight, gazing over your left palm.

8. Warrior 2 (Right)


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  • Take a wide-legged stance with your feet parallel to each other.

  • Turn the right foot out 90 degrees and bend your right knee to a 90 degree angle so that the top of your thigh is parallel to the ground.

  • Keep your left knee stacked over your left ankle and right leg extended with toes turned in slinghtly.

  • Keep your shoulders aligned above your hips as you extend your arms in opposite direstions and look over your left palm.

  • Repeat with right knee bent and left leg straight, gazing over your right palm.

9. Seated Side Bend (Left)


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  • Take a comfortable cross-legged seat with your left leg on top. Plant your right forearm at you right side with fingertips pointing to the right.

  • Keep your left buttock anchored on the ground as you extend your left arm alongside your left ear.

  • Repeat with right leg on the top and right arm entended alongside your ear.

10. Seated Side Bend (Right)


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  • Take a comfortable cross-legged seat with your right leg on top. Plant your left forearm at you left side with fingertips pointing to the left.

  • Keep your left buttock anchored on the ground as you extend your right arm alongside your right ear.

  • Repeat with left leg on the top and left arm entended alongside your ear.

11. Bridge (Left)


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  • Lie on your back with your arms at your sides and the soles of your feet planted hips distance apart.

  • The outer edges of your feet should be parallel to each other and your fingertips should graze the edges of your heels.

  • Lift your pelvis off of the floor and bring your upper arms towards each other underneath you, interlacing your fingers on the floor.

  • Press into the backs of your arms to lift your chest.

  • Bring your feet together, draw your right knee in towards your chest and extend the right leg straight up in the air.

  • Return your right foot on the floor and repeat with left leg lifted.

12. Bridge (Right)


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  • Lie on your back with your arms at your sides and the soles of your feet planted hips distance apart.

  • The outer edges of your feet should be parallel to each other and your fingertips should graze the edges of your heels.

  • Lift your pelvis off of the floor and bring your upper arms towards each other underneath you, interlacing your fingers on the floor.

  • Press into the backs of your arms to lift your chest.

  • Bring your feet together, draw your left knee in towards your chest and extend the left leg straight up in the air.

  • Return your left foot on the floor and repeat with right leg lifted.

13. Child's Pose


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  • Start on your hands and knee in a tabletop position.

  • Bring your big toes together and sit back on your heels as you release your forehead to the floor.

  • Alongside your body, reach your arms and palms face up.





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13 Yoga Poses For Beginners

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