10 yoga asanas for beginners

Are you a person who started doing yoga recently but is confused from which asana you should exactly start . Don’t get worried here is the recommendation of 10 yogic asanas that you should follow being as beginner :-

1. Child ‘s Pose ( Balasana ) 

 How to perform it ?

Prefer mat for this yoga asana . Lay your body by placing your forehead on the floor and keep you knees hip width apart . Rest your arms alongside the body .keep your palms facing upwards and keep your toes together and in the end lay the torso between your thighs .

Benefits :-

• It increases your blood circulation .
• It relaxes your mind .
• It stretches your lower body .

2. Mountain Pose ( Tadasana ) 

 How to perform it ?

Stand straight with your feet apart . Keep your hands alongside your body . Inhale deeply and raise your arms slowly . Interlock your fingers . Now raise your heels and stand on your toes . You can feel the body stretching .

Benefits :-

• It improves posture and alignment .
• It improves blood circulation

3. Downward dog Pose ( Adho Mukha Svanasana ) 

 How to perform it ?

Lie  on the floor with your frontside towards the floor . Keep your hands shoulder width apart with your shoulders above your wrist . Now align your inner shoulders with your index fingers . Tuck your toes against the ground and extend your legs and lift your both knees into the air. Now make your body into “V” shape. Extend your spine by pressing palms of your hands and balls of your feet. Pull your pelvis up by using the triceps in your upper arms to stable your body .

Benefits :-

• It stretches the lower body
• It calms the mind

4. Seated Forward Bend Pose ( Paschimottanasana ) 

 How to perform it ?

Sit on the ground and spread your legs forward . Now touch the thumbs of your feet with the hands, slowly exhale and try to place your head on the knees . Now slowly raise your head and come back to initial position. 

Benefits :-

• It relieves stress 
• It improves digestion

5. Bridge Pose ( Setu Bandha Sarvangasana ) 

 How to perform it ?

Lie on your back by bending both knees and placing your feet flat on the floor and hip width apart. Press your feet into the floor, inhale and lift the hips up . Press down into the arms and shoulders to lift the chest up .

Benefits :-

• It opens chest and heart .
• It stimulates abdominal organs.

6.  Tree Pose ( Vrikasana ) 

 How to perform it ?

Stand straight and tall on the ground with your weight balanced . Choose the leg which you want to fold lets say left then keep your right leg fixed ( planted on ground ) and slowly raise your left foot and place it on your inner of the right thigh by pointing the knee of your bent leg outward away from your body . Now keep your hands in prayer position and raise your arms above your head .

Benefits :-

• It gives strength to core.
• It improves balance and stability .

7. Cobra Pose ( Bhujangasana ) 

 How to perform it ?

Lie down in a prone position . Keep your face down  with your entire body extending . Bring your hands underneath the shoulder blades.  Slowly lift your upper body. Use lower back muscles to lift higher . Look slightly forward and up. 

Benefits :-

• It is found to be beneficial for asthma .
• It gives strength to spine .

8. Corpse Pose ( Shavasana ) 

 How to perform it ?

Lie  on your back by separating your legs. Bring your arms alongside your body slightly separated from your torso . Keep your shoulder blades on your back for providing support. Once you have  attained posture release your body entirely and even your face . Breathe naturally .

Benefits :-

• It helps in spiritual awakening .
• It helps in lowering blood pressure .

9. Legs Up Wall Pose ( Viparita Karani ) 

 How to perform it ?

Place one end of yoga mat against the wall. Sit with your right side against the wall and lie on your back by keeping  your legs up against the wall. Keep a distance between your buttocks  Bring your arms out to sides.

Benefits :-

• It provides energy .
• It improves thyroid functioning.

10. Bow Pose ( Dhanurasana ) 

 How to perform it ?

Lie on your tummy by bending your knees . Now lift your chest, and reach your arms back towards your toes  and hold your feet .

Benefits :-

• It improves your posture .
• It stimulates digestion .