Are you New to yoga? The below beginner yoga poses will help you create a strong foundation and find a love for the practice.
1.Bridge Pose
Bridge Pose can be whatever you need—energizing, rejuvenating, or luxuriously restorative.
Step-by-Step Instructions
Step 1
Lie supine on the floor, and if necessary, place a thickly folded blanket under your shoulders to protect your neck. Bend your knees and set your feet on the floor, heels as close to the sitting bones as possible.
Step 2
Exhale and, pressing your inner feet and arms actively into the floor, push your tailbone upward toward the pubis, firming (but not hardening) the buttocks, and lift the buttocks off the floor. Keep your thighs and inner feet parallel. Clasp the hands below your pelvis and extend through the arms to help you stay on the tops of your shoulders.
Step 3
Lift your buttocks until the thighs are about parallel to the floor. Keep your knees directly over the heels, but push them forward, away from the hips, and lengthen the tailbone toward the backs of the knees. Lift the pubis toward the navel.
Step 4
Lift your chin slightly away from the sternum and, firming the shoulder blades against your back, press the top of the sternum toward the chin. Firm the outer arms, broaden the shoulder blades, and try to lift the space between them at the base of the neck (where it’s resting on the blanket) up into the torso.
Step 5
Stay in the pose anywhere from 30 seconds to 1 minute. Release with an exhalation, rolling the spine slowly down onto the floor.
Benefits
- Stretches the chest, neck, and spine.
- Calms the brain and helps alleviate stress and mild depression.
- Stimulates abdominal organs, lungs, and thyroid.
- Rejuvenates tired legs.
- Improves digestion.
- Relieves menstrual discomfort when done supported.
2.Bharadwaja’s Twist
Bharadwaj’s Twist, called Bharadwaj asana in Sanskrit, is a gentle and loving twist for the spine and abdominals. This post inspires postural and body awareness.
Step-by-Step Instruction
1.Begin in Dandasana (Staff Pose); move your sacrum in and up toward your navel, and extend your sternum away from your navel to lengthen your front body.
2.Feel your pubis and tailbone dropping equally toward the floor—the bowl of your pelvis is upright, neither spilling forward nor spilling back; also notice that the two sides of your waist are equally long.
3..Imagine a central axis running through your torso from your pelvic floor to the crown of your head.
4.Emphasize both the length and the integrity of this axis; the column is straight and is not tilting or curving off to one side or another.
5..Keeping the imprint of this central axis, lean onto your right hip and swing your legs to the left, bending your knees and placing your feet to the outside of your left hip.
6.Nestle your left ankle on top of your right arch, and descend your left sitting bone to recreate the evenness in your side body from Dandasana.
7.Inhale, and lengthen along the central axis.
8.Exhale, and twist your torso around that length to the right; keep your left sitting bone heavy.
9.Place your left hand beneath your right knee with your fingers pointed back toward your knee, and take your right hand to the floor behind your right hip.
10.Draw back with the head of your left upper arm so that the hand position doesn’t cause your shoulder to hunch forward.
11.Take your gaze to the right, but make sure the twist in your neck is not happening at the expense of rotation throughout your spine and torso.
12.Continue the essential pattern of breath; use inhalations to lengthen and exhalations to twist any amount more.
13.Hold for 8–10 breaths, then release back to center.
14.Repeat on the other side.
Benefits of Bharadwaja’s twist
- Can help stimulate proper digestion by facilitating movement through the digestive tract (peristalsis).
- May help relieve constipation through the benefits of movement and stimulation of the lower abdominal area.
- Strengthens your core and particularly muscles supporting your spine.
- Improves postural and body awareness.
3.Chair Pose
Chair Pose clearly works the muscles of the arms and legs, but it also stimulates the diaphragm and heart.
Step-by-Step Instructions
Step 1
Stand in Tadasana. Inhale and raise your arms perpendicular to the floor. Either keep the arms parallel, palms facing inward, or join the palms.
Step 2
Exhale and bend your knees, trying to take the thighs as nearly parallel to the floor as possible. The knees will project out over the feet, and the torso will lean slightly forward over the thighs until the front torso forms approximately a right angle with the tops of the thighs. Keep the inner thighs parallel to each other and press the heads of the thigh bones down toward the heels.
Step 3
Firm your shoulder blades against the back. Take your tailbone down toward the floor and in toward your pubis to keep the lower back long.
Step 4
Stay for 30 seconds to a minute. To come out of this pose straighten your knees with an inhalation, lifting strongly through the arms. Exhale and release your arms to your sides into Tadasana.
Benefits
- Strengthens the ankles, thighs, calves, and spine.
- Stimulates the abdominal organs, diaphragm, and heart.
- Stretches shoulders and chest.
- Reduces flat feet.
4.Easy Pose
Don’t let the name fool you. If you’re used to sitting in chairs, Easy Pose or Sukhasana can be quite challenging.
Step-by-Step Instructions
1.Begin seated in Dandasana.
2.Cross the right shin in front of the left, so that the knees stack over the feet.
3.Be directly on top of the sitting bones, so that the bowl of the pelvis is upright, neither spilling forward nor backwards.
4.Clasp the knees with the hands and use the arms to pull the length of the spine forward and up.
5.Draw the sacrum towards the navel and the thoracic spine towards the sternum.
6.Maintain this active and lifted spine and turn the palms to face the ceiling, drawing the hands back until the heads of the upper arms are in line with the side body.
7. Press down firmly with the sitting bones to elongate the spine any amount more, lifting and opening the chest.
8.Notice if the front ribs have flared and instead soften them.
9. Center the head directly over the pelvis with the chin level to the floor.
10.Maintain a soft and steady gaze.
11.Hold for anywhere from 10 breaths to several minutes, then switch the cross of the legs and repeat on the other side.
Benefits
- Strengthens the spinal muscles.
- Opens the chest.
- Gently opens the hips in external rotation.
- Imprints good seated posture.
5.Gate Pose
Extend some love to your often neglected side body in Parighasana or Gate Pose.
Step-by-Step Instructions
Step 1
Kneel on the floor. Stretch your right leg out to the right and press the foot to the floor, or use a block for extra support if you can’t reach. Keep your left knee directly below your left hip (so the thigh is perpendicular to the floor), and align your right heel with the left knee. Turn your pelvis slightly to the right (so the left hip point comes forward of the right), but turn your upper torso back to the left. Point the kneecap toward the ceiling, which will require you to turn your right leg out.
Step 2
As you inhale, bring your arms out to your sides, parallel to the floor, palms down. Bend to the right over the plane of the right leg and lay your right hand down on the shin, ankle, or the floor outside the right leg. Contract the right side of the torso and stretch the left. Place your left hand on the outer left hip and push the pelvis down toward the floor. Then slip the hand up to the lower left ribs and lift them toward the shoulder, creating space in the left waist.
Step 3
With an inhalation, sweep the left arm over the back of the left ear. The side bend tends to drop the torso toward the floor. Without pushing the left hip back (continue to roll it slightly forward), turn the upper torso away from the floor.
Step 4
Stay in this pose anywhere from 30 seconds to a minute. Come up as you inhale, reaching through the top arm to draw the torso upright. Bring the right knee back beside the left, and repeat with the legs reversed.
Full Pose
Full Parighasana is a deep side bend. From the starting position described in Step 2 above, lean to the side over the straight leg. Lower the underside of the torso as close as possible to the top of the straight leg. Press the back of the lower hand on the top of the foot, then sweep the top arm over the back of the ear and join the palms. Finish as described in Step 4 above.
Benefits
- Stimulates abdominal organs and lungs.
- Stretches the hamstrings.
- Stretches the sides of the torso and spine.
- Opens the shoulders.
List of Must-Have Yoga Equipment and Accessories
A modern yoga studio should have all the essential yoga accessories and equipment to fulfill the fitness needs of customers.
To practice yoga, open environment is considered as a better option.
When you first start doing yoga, it’s very difficult to know what you really need to buy from the store.
There are lots of poses available in yoga. Improper way of doing yoga can bring negative effects to mind and body.
Hence proper equipment and accessories are necessary to do tough poses in a comfortable manner.
Here, we have listed out the important yoga equipment and accessories for studios and learners.
List of yoga equipment and accessories
Essential yoga studio equipment:
- Yoga Mats
- Straps
- Blankets
- Blocks
- Bolsters
- Chairs
- Meditation cushions
- Eye pillows (tissues or washable cloth to cover them)
- Mat cleaning wipes
- Tissue papers
- Strong floorings
- Temperature control, fans, portable heaters if needed
- Battery operated / Scented candles
- Chime, bells, or gong (for bringing people out of corpse pose, or silent meditation)
- Essential oil diffuser
- Yoga CD’s
- Incense sticks
- Matches
- Lighting system that allows for dimming
- Effective sound system
- Salt lamp – they purify air and look lovely
- Sandbags
Essential equipment for yoga learners:
1.Always wear comfortable clothing:
1.1. Shorts
1.2. Capris
1.3. Tanks
1.4. Pullover
1.5. Yoga pants
1.6. Sports Bra
1.7. Yoga Tops
2. Other accessories that you may need while doing yoga
2.1 Exercise ball
2.2 Hand towel
2.3 Yoga wedge
2.4 Yoga belt
2.5 Yoga wheel
This is the complete information about Yoga Poses and its equipment. If you want know the Yoga benefits as well as importance please visit my previous post
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