We have all been learners at some point. If you are attracted to yoga, you may have seen some very complex postures, also called asanas. As a beginner they are still far away, but every path begins with a small step. So To start in this discipline you can perform some of the following easy level postures.
There are several sequences that join different asanas in a harmonic way, thus linking each other. One of the best-known such sequences is the sun salutation.
We propose the following video that you can install in your day-to-day routine so that you go improving each of the eight asanas that occur. It also serves as a measure of progress to evaluate if each time you execute it it is easier for you to perform the different postures.
Meditation and relaxation asanas for beginners
In yoga we can find different classifications according to the usefulness of the posture, the movement of the body, etc. One of the uses for which some asanas are used is to meditate and relax.
They can be used in a single session, such as a meditation in a sitting position. Another way to introduce these meditation and relaxation asanas in a yoga session is begin and end with them, both to introduce ourselves into it, and to return to calm when finishing it.
Easy Pose (Sukhasana)
In the vast majority of meditation videos we find people sitting with their feet crossed. Depending on the position of these legs, we will find ourselves before a beginner or advanced level. In this case, Sukhasana is the meditation posture with which we can start.
As in the picture, possibly your knees remain higher than your hips, due to lack of training. The main objective of this posture is that your knees lower as much as possible, being as close to the ground as you can.
Child’s Pose (Balasana)
Balasana is a very simple posture that will allow us to relax and release tension from our back. It is useful for the entire population since we stretch the entire lower back, an area that usually presents great tension and that leads to pain when sitting for a long time or after long running training sessions.
To adopt this position, we kneel on the mat and sit on the heels. Join the balls of your feet and tilt your trunk trying to keep your buttocks touching the heels, or as close as possible, since it may be that being beginners we will not achieve it yet.
The forehead is supported on the ground and the arms are placed on both sides of the body, leaving the hands approximately at the same height as the feet. You may see this same position, but with the arms stretched out in front of you. It is a variant of this posture that also allows us to stretch other muscles of the back, such as the latissimus dorsi.
Corpse Pose (Savasana)
To put At the end of our yoga session we can use the posture of the corpse to return to calm and relax at the end of training. It is one of the main relaxation asanas that can help us, among other benefits, to sleep better.
Asanas on the floor for beginners
A classification that is not very specific, but that can be useful to start getting into yoga, is to differentiate postures on the ground or standing postures. In this case we describe some asanas that we can do sitting on the floor, face up and face down.
Seated Half Twist Pose (Ardha Matsyendrasana)
The half twist posture, as its name suggests, is a twisting asana. As in all the others, it can cost us more or less depending on our general flexibility level when it comes to getting into yoga.
We adopt the position of the image, and with the elbow that hits our knee we block said joint while we try to turn in the opposite direction. We should notice how our spine and our hips are released. We can use it, for example, to recover after running.
Seated Fork Pose (Paschimottanasana)
Seated Pincer Pose is a push-up pose. A bending asana is the one in which we tilt the trunk forward. Later we will see some extension posture, which is the opposite: tilt the trunk backwards.
In the image we see a beginner level, since in In advanced posture, the trunk leans completely, leaving our head between our knees. But to get there, we start by first reaching our feet with our hands, and if we don’t get there, grabbing our ankles or calves. We can also do the position of the foot clamp.
Cobbler or butterfly pose (Baddha Konasana)
The position of the cobbler is another seated flexion posture. In the image we remain with a straight back because at the beginning we will not be able to tilt our trunk forward, or it will cost us too much. It is very interesting for runners or for any sport that requires movement during the race.
Bring the soles of your feet together and bring them as close to your body as possible. If you manage to touch your body with your heels, or stay very close, try to lean your trunk slightly forward.. Also take care that your knees are separated the minimum distance from the ground.
Sphinx pose (Salamba Bhujangasana)
Seeing her, you may remember the Great Sphinx of Giza in Egypt. That’s where its name comes from. From a lying face down position, we form a 90º angle with our elbows and at the same time the upper part of the arm is perpendicular to the ground, as in the image.
Is a extension posture, since we tilt the trunk backwards, not forwards as we have seen in previous asanas. As you progress in this position, you can reach more advanced positions such as the cobra position.
Cat pose (Marjaryasana)
It is an ideal posture to release tension in the back, both in the lower area and in the upper area. It reminds us of a cat when it raises its back, and that is why it receives this name. Try to round your back as much as possible while bringing your chin to your trunk.
You will notice how your vertebrae are released one by one. It is usually done in conjunction with the next posture that we are going to see, since they form a perfect combo to mobilize and release our entire spine.
Cow Pose (Bitilasana)
Totally contrary to the previous position, in this case what we do is sinking our spine towards the ground, while extending the neck. In this way our vertebrae are mobilized and with the two asanas we are able to release great tension from the back, especially if it is stressed by long days sitting in the chair.
Standing asanas for beginners
Yes We put both feet on the ground postures are classified as standing postures. If we lift one foot and stay with only one support, the posture is considered as a balance posture.
We would need one more group in which we can put our hands on the ground. being able to find postures from four supports, two hands and two feet supported, to others with only one hand supported. In the middle are all the variants of hands and feet, to which we also add the support of the head.
All these postures with the support of hands are called inversion or semi-inversion asanas. They require great control of the technique, so it is preferable not to start using them as beginners. due to the risk of falls involved.
Sun Salutation Posture (Surya Namascarasana)
It seems easy at first glance, but when you try it you notice how all the the front of your trunk is stretched, allowing you to eventually lean back just a little. With the repetition each time the inclination backwards will be greater.
It is a good starting point to perform other more complex postures that require that skill to extend our trunk backwards.
Warrior Pose I (Virabhadrasana I)
The three postures of the warrior are one of the best known sequences in yoga. In this first position you have to adopt the position of the image, taking into account that the foot that is behind does not look forward but to the side.
Warrior Pose II (Virabhadrasana II)
The second posture of the warrior modifies the position of the hands, while our body is now in torsion. Unlike Warrior I where our body was facing forward, following the line with our front foot, we are now facing forward following the line of our rear foot.
There is another third position, but it may require greater technique and balance to do it correctly. For this reason, it may be interesting to introduce it later instead of at the beginning of the practice of this discipline.
Tree Pose (Vrikshasana)
Tree pose is one of the postures most used for taking snapshots in nature. In the image we can see that the sole of the foot rests on the knee, and the arms remain in front of the body. Those are two of the main features that make exercise easier.
As we control it we must try to bring the sole of the foot as high as possible, to the top of the groin. And we can also raise our arms above the body, which increases the complexity when it comes to maintaining balance.
Natarajasana Lord of the Dance Pose (Natarajasana)
The last posture to have a starting point as beginners is the posture of the lord of the dance. As in all the previous asanas, start from an easy posture, which you can see in the image, and progress to make it much more difficult.
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Images |iStock