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If you are a beginner and new fellow to yoga, so there are some guidelines which are very essential to learn yoga for you. By these guidelines, you feel comfortable and do yoga practice on back pain mattress without any worry. There are over 300 positions and poses in yoga but these positions may start to you off on the right path. As a beginner’s yoga program you do each for 5 to 10 breaths every day.
Here is our picks for 10 most important yoga positions and guidelines for beginners. One important thing to tell you that you may do not able to that pose exactly as shown in a picture so, try to do that pose which you easily can do.
This pose is a basic pose for all standing positions. This pose gives you to feel how to set your feet to the ground so that you can feel the earth below you. Mountain pose may look like “Simply Standing” but there is a little bit different.
Stand your feet together. Press down all ten toes as you spread them open. Engaged your quadriceps to lift kneecaps and then lift them up through your inner tights. Draw abdominal in and up, then lift your chest and press the tops of shoulders down. You have to feel that your shoulder blades are coming toward your body. Now, imagine a string drawing the crown of head up the ceiling and now breathe deeply into the torso. Hold it for at least 8 to10 breaths
Triangle pose is a very good standing pose to stretch the side of your waist, open up your lungs, give strength to legs and give tone to all body.
How triangle pose does: Start with standing on your feet one leg’s length apart. Now stretch and open your arms to your shoulder height. Now turn your right foot at 90 degrees and the left one is about 45 degrees. Engaged your quadriceps and abdominals as you hinge to side over your right leg. Place your right hand on your knee and then lift your left arm up to the ceiling. Now turn your gaze up to the top hand and hold it for 5 to 7 breaths, now lift up to stand and do it on your opposite side.
This pose teaches you that how can you balance on your hand while using all the body to support you. Plank is a great way to give strength to abdominals and also teaches you to use the breath which helps you in this position.
How to do Plank pose: by all fours, tuck under your toes and then lift your legs up off the mat. Slide your heels back enough until you feel you are staying in a straight line of energy from your top to bottom.
Now engage your lower abdominals to draw the shoulders down and away from ears. Now pull your ribs together and take at least 8 to 10 breaths.
Downward dog gives stretches and strength to the whole body. It is well known that downward facing dog keeps you away from the doctor.
How to do downward facing dog: Come on fours with your wrists under your shoulders and knees are under your hips. Now lift hips up off the floor, As you draw them back towards your heels. Keep your knees bent if you can do it easily otherwise straight your legs while keeping your hip back. Press firmly through your palms and rotate the inner elbows towards each other. Keep the torso moving back toward the tight and hold for 6 to 8 breaths before dropping back to hands and knees at rest.
Tree pose is a standing balance for beginners to work of gaining clarity and focus. It also teaches you to breathe when you standing and keeping the body balance on a foot.
How to do tree pose: Do your feet together and place your right foot on the inner left upper thigh. Now press your hands in prayer position and do find a spot in front of that you do hold in a steady glaze. Now hold yourself for 8 to 10 breaths
Crow pose is a super fun which builds a lot of strength, balance, focus, and body awareness.
How to do Crow pose: Get downward into dog position and walk on feet until knees touch the arms. Now bends your elbows, lift heels off the floor, rest knees against the outside of the upper arms. Keep toes on floor and legs pressed against arms. Hold it for 6 to 8 breaths.
Bride pose is a simple pose which helps you to open your chest and hips and also do energized to your body.
How to do Bridge pose: stretch your chest and thighs, lie on the floor now bent your knees over heels. Place arms at side palms down. Press your feet into floor as you lift hips. Clasp your hands under the lower back and press your arms down. Thighs are now parallel to the floor. Bring your chest toward the chin. Hold it for 1 minute.
Warrior pose is a focusing pose. It helps you to connection with the earth.
How to do: Standing on legs about 3 to 4 apart turn your right foot on 90 degrees and left foot in slightly. Now take your hand on hips and relax your shoulder. Then extend arms to the outside. Bring your right knee at 90 degrees keep your knee over ankle. Hold for 10 breaths.
The pose is known as bdhakonasana because of its way carried out. You have to do both feet tucked close to the groin. Clasped them tightly with hands as though tied or bound together. This pose is majorly known as butterfly pose because of its movement of legs during the posture.
This pose relaxes you like a child with this pose and let the worries fade away. This Balsana pose not only helps you to relax your body but also stills your mind and aligns it with the core of your heart.