Yoga is like a breath of freshness in an environment full of hazy surroundings. If you have ever practised it, you would agree with the fact that yoga can provide you with a current of a gentle breeze. It can change the way you live and transform your thoughts. It can bring in a tsunami of changes not only to your physical state but also overall personality. And that’s the reason it has been embraced with all warmth and love by fitness freaks and health enthusiasts around the world. Today, you can be in any part of the world, you still have a yoga studio or school to enrol in. While in Goa, you can take advantage of our Goa Yogashala and enrol in its special yoga programs to deepen your practice.

If you are a beginner and are confused about where to start, then here is the brief you should pay attention to. Take a look at the read and understand you can enhance your yoga practice with the following important yoga asanas. You can also sign up for 200 hour or 100 hour yoga teacher training Goa programs at our school for the ultimate guidance.

Why Yoga?

Let us ask you a question - why yoga and not any other discipline to change your lifestyle? If you are crisp and clear while answering it, welcome to the world of yoga lovers. However, if you are unable to figure out ‘why yoga’, then let us tell you that yoga has been around since time immemorial and makes for a perfect way to harmonise your mind, body, and soul. The asanas you would be practising in yoga are going to change you forever. Wondering how? Well, it would not only improve your physical health but also aid in mental and emotional well-being. With the help of yoga, you would be able to treat a number of diseases and disorders such as arthritis, diabetes, and depression.

Best Yoga Asanas for Beginners

Now comes the most significant part of the brief you must be waiting for, right? So, let’s delve deeper into the segment and understand what are those important yoga asanas you must practise as a beginner.

Tree Pose

One of the most prominent yoga poses, which you can learn in detail in our 100 hour yoga teacher training Goa course, Tree Pose is also called Vrikshasana and is quite helpful in developing concentration and stability. It increases flexibility and of course, strengthens leg muscles.

Steps:

• Roll out your yoga mat and stand straight on your feet
• Now lift your right foot while shifting all your weight on your left foot
• Keep the sole of your right foot against the thigh of your right leg
• Make sure your hands are folded in a prayer position
• Try to stay in balance for 8-10 breaths

Child’s Pose

For a beginner, the Child’s Pose, also called Balasana, is really child’s play and there is no doubt about it. The asana is also known for many key benefits such as back and hip muscle relaxation, digestive aid, and improved posture

Steps:

• Roll out your yoga mat and kneel on the floor while touching your big toes
• Now sit on heels while you separate your knees
• Extend your arms forward and bend down to touch your forehead to the ground
• Stay in the position for 8-10 breaths

Mountain Pose

Quite an easy yet powerful standing pose to begin your yoga practise with. Mountain Pose, otherwise called Tadasana, is known for being helpful in aligning your spine, strengthening your legs and core, and increasing height.

Steps:

• Stand on your feet and spread your weight evenly while keeping your spine straight and your arms relaxed by your sides
• Now lift your heels a bit in the air and stand on your toes
• Stay in the position for 8-10 breaths

Triangle Pose

Another dynamic pose to enhance your strength and flexibility! Triangle Pose, also called Trikonasana, can open up your chest and shoulders, improve blood circulation, relieve back pain, enhance digestive health and balance energy chakras.

Steps:

• Stand straight on the floor with your feet wide apart and spine relaxed
• Now turn your right foot out to 90 degrees while keeping the left one a bit inwards
• Bend down and touch your right foot or shin with your right hand while stretching the other hand towards the ceiling
• Inhale and exhale for 8-10 times

Downward-Facing Dog Pose

In the yoga world, it is also known as Adho Mukh Svanasana and can help you combat fatigue and strengthen your core and upper body. It is also beneficial in relieving tension and balancing the nervous system. If you practise it regularly, you can also stimulate digestion and experience enhanced circulation.

Steps:

• Bring your yoga mat and roll it out
• Be on your hands and knees and then slowly lift your butt towards the ceiling, thereby, making a ‘V’ shape
• Make sure you are pressing your palms against the floor
• Exhale and inhale deeply and stay in the position for 8-10 breaths

Seated Forward Fold Pose

Also called Paschimottanasana, Seated Forward Fold Pose is another important yoga asana and is helpful in spinal, lower back, and hamstring flexibility, enhances focus, and reduces fatigue.

Steps:

• Be seated on the floor with your legs extended forward and toes relaxed
• Then bend forward to make your arms reach your feet
• Hold the pose for 8 breaths

Savasana

Your every yoga session must end with Savasana, whether you are a beginner or an experienced professional. It is because the pose helps you relax after an intense session. When you lie down to relax in Savasana, you revitalise your mind, body, and soul, which in turn, reduces stress, provides mental clarity, improves sleep patterns, and lowers blood pressure.

Steps:

• Close your eyes and lie down on the floor on your back
• Keep your legs wide apart with your arms relaxed by your sides
• Ensure your palms face the ceiling
• Keep your mind and body completely relaxed
• Inhale and exhale naturally and stay in the position for about 5-8 minutes.