5 Yogasanas for beginners

The term 'yogasana' is traditionally referred to as a sitting posture during meditation sessions. However, in the modern yoga, this term more popularly signifies any type of body pose (sitting, reclining, twisting, etc.) during a yoga session.

On this International Yoga Day, I want to share with you five simple yogasanas that you can incorporate in your daily exercise cum meditation routine. These are not only simple but also highly effective for overall mental and physical health. And if you are completely new to Yoga or any kind of exercise, these asanas will provide you the much-needed start to your fitness journey.

Without further ado, let’s get started: 

• Anulom Vilom Pranayama (alternate nostril breathing): Prana means “life or energy” and yama means “restraint/control”. Simply speaking, this exercise is all about breath control. In this asana, you breathe in from one nostril and breathe out from another. This beautiful asana will help you destress your body, regulate blood pressure and strengthen the lungs. Most people who have been regularly doing pranayama have also experienced improved concentration and focus. To begin with, you can start with 5 rounds and gradually increase. Here's a quick guide:  

Tip: focus on the air going in and out of your body when you inhale and exhale. It will help  you relax. 

• Badhakonasana (Butterfly pose): This one's a personal favorite. All you have to do is sit erect, tightly grab your feet, bring them as close to your pelvis as possible and then start flapping the legs up and down like a butterfly.  Do note that your feet should touch each other to allow a complete stretch. Practicing this asana daily will not only provide flexibility to the pelvic area but it will also provide the much-needed relief during the menstrual pain. Start with 5 reps and gradually increase. 

Tip: If you are looking for back pain relief, try lying down while engaging bottom half of your body in the butterfly pose. Avoid if you have knee pain.

• Adho Mukha Svanasana (Downward dog): This asana is a must if you are determined to bring some flexibility and balance into your body. Downward dog pose also acts a foundation for a number of other yogasanas. This asana provides a deep stretch to your hamstring and calf muscles in the back of the legs. However, the pose is best avoided in pregnancy unless you are under supervision of a trained yoga teacher.

  In the beginning, you may find it hard to keep your heels on the ground likely due to a tight hamstring. But don't give up. Just bend your knees a bit in the front to allow  a proper balance.  

          Tip: Aim for 90 degree angle

• Vrikshasana (Tree pose): As the name suggests, in this asana, you are expected to be standing erect like a tree while balancing your body weight on one foot. Sounds difficult but it is not if you practice enough. The more you practice the tree position, the more you will be able train our thoughts to be more focused and concentrated which is another essential part of yoga. This asana also helps in strengthening the core and shoulders. If you are a beginner, you may want to keep your hands on the waist to allow the weight balancing. As you practice more, you can graduate to a namsakaram position (hands joined) in front of your chest or stretched straight above your head like the one below. 

          

• Setu Bandhasana (Bridge pose): A very effective pose for people suffering from back problems or thyroid issues. This asana allows you to open up the chest and strengthen the back. Practice this daily for 5 seconds then slowly increase the duration. The Bridge pose also helps in weight reduction so do give this one a try!

         

Tip: to increase the difficulty level, clasp your hands under your back on the floor as you hold the bridge. 

These basic yogsasanas are easy to learn and can be done by anyone, regardless of the age and fitness levels. If you have not yet started your yoga journey, now is the time.

I have been into Yoga since the last three years and I have realized that this is not called an an elixir of life for nothing. The combination of breath and body movements can lead to a number of physical and mental transformations.

So don't wait or think you are too late to the party...just pick up the mat and get started tomorrow morning! 

Happy International Yoga Day! Keep Stretching!

PS: 1. Always end your yoga session with a 30 seconds of shavasana (Corpse pose). This will allow your body to reap maximum benefits from the exercise.  2. Perform the above asanas on an empty stomach in the morning.

Thanks for reading.

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