Yoga is one of the basic form of life, which was being followed by many people for centuries. It can help you to connect with a soul along with losing weight and keeping your body fit. Although there are some poses which must be done with supervised care, there are some exercises for beginners that can really go with and start there path in the well-being. Here, are four types of yoga for beginners that you can follow for a fit body.
Types Of Yoga For Beginners
1Januhastasana or knee-to-hand pose
- First, sit down onto the floor with the legs bent at the knees folded backwards, the soles up and toes touching the ground.
- Then just like the Vajrasana, place your palms on the ground in front of your knees.
- Try to push the neck back, chest out and the waist down.
- Try to relax your body.
- Then breathes normally.
- It is a very useful asana for treating your joint pain.
- It can also be beneficial for hypertension and gout that can be cured by practicing this asana.
- It can improve the blood circulation to your waist and to the other lower portion of the body.
- It is also useful for meditation and also for improving the concentration.
2Makarasana or Crocodile Pose
- First lies straight down on the stomach.
- Now join the elbows, making it stand and place the palms under your chin.
- Try to lift your chest up.
- Try to keep the elbows and the legs together.
- While inhaling, fold one of the leg at a time and then both of the legs together.
- While folding, the ankles must touch your hips.
- While exhaling, the feet must be straight and remember to keep the head steady.
- Try to repeat this pose for 20 to 25 times.
- It can help in healing all the stress related diseases, like the fatigue, heart complaints, high blood pressure, stress, anxiety as well as insomnia
- Remember to keep your mind focused on relaxing the body.
- Try to keep your spine straight.
- Try to avoid moving your body parts because even a slight movement can use muscles and increase your nerve impulses.
- Remember to keep the eyes closed.
- Try to avoid going to sleep, and let your mind wander and move the body.
3Eka Pada Uttanpadasana or one leg raised pose
- Lie on the back on the yoga mat. Then relax the whole body and remember to breathe normally.
- Turn your palms down against the floor.
- While breathing slowly, try to raise one of your legs. Try to take the leg at an angle of about 45 degrees from the ground. In this asana, there are many types of variations where you can go beyond to 60 degrees or even to 90 degrees depending on the flexibility and benefit.
- Try not to bend the knees while raising them.
- Now hold your legs in one position for a few second to start. In this initial stage one can not be able to hold it beyond these few seconds. A lot of pressure can be felt on the abdominal muscles as these muscles may not be strong enoughto hold for much longer time. With practice, you can also hold the leg into the raised position for a minute. Increasing of the duration must be done over the period of days or weeks.
- When the strain is felt in your abdomen, try to lower your legs and then relax.
- Try to repeat this asana for about three to five times.
- Remember to alternate your legs during such type of practice.
- It can help to improve the tone as well as the strength of the abdomen muscles and the thigh muscles.
- Contraction on the abdomen muscles can produce a lot of pressure on the abdominal organs thereby improves the function.
- It can help into the production of the digestive juices and the excretion process.
- It can also help to improve the tone of your muscles and ligament of the uterus as well as the pelvic muscles.
- It can help to drain the deoxygenated blood from your leg region.
- It is because only one leg is being raised there are mutual opposing strain in both the legs which can give a different stretch to your leg and the pelvic region.
- It helped to strengthen the lower back, pelvic as well as the perineal muscles.
- It is also beneficial for the lower back pain because of its strengthening ability of the abdomen muscles.
- It can help to remove the flatulence as well as the constipation.
- It can help to strengthen the hamstrings.
- Try to keep your legs straight as well as steady, toes pointing towards the ceiling.
- The upper body, arms as well as the face must be as relaxed as much as possible. Try to raise the legs slowly, without any types of jerks.
- You can lift your lower back or even the buttocks from the floor.
- Try not to raise your shoulders up from the ground.
- Try not to bend your knees and allow your body to tremble.
4Shavasana or corpse pose
- First spread your legs, at least one to two feet apart. The toes must be turned out, and the heels facing each other, in a distance apart comfortably.
- Now bring your arms a little far from the body, and the palms turned up.
- Try to relax your neck and allow it to turn to one side if it is comfortable.
- Close your eyes and focus all the attention to your body, and remember to breath normally.
- Then begin to focus each of the body part and relax, then while moving on. Keep your mind focused on the relaxation, the breathing must be normal. Try to relax your whole body.
- Try to keep your mind focused on relaxing.
- Try to keep your spine straight.
- Try to avoid moving the body parts as the slightest of the movement can use muscles and increase your nerve impulses.
- Try to keep your eyes closed.
- Try to avoid going to sleep, let your mind wander.
- Try to avoid wearing any tight fitting clothing.
- This asana can be very useful during the menstruation as it can givea very deep relaxation to your muscles and also to your mind.
- It can also help if there is any type of lower back or even pelvic pain. By focusing onto the stressed parts the women can relax.
- During the pregnancy it is a great asana to do at any time, especially if the mother is feeling tired or emotional.
- The irregularities in the menstrual cycle are often very indicative of many larger problem. Shavasana can help to rebalance the body and also relax the body system.
- It is also beneficial for any emotional disturbances, anger, stress, depression as well as frustration, redirecting your energy and giving a feel of calmness and freshness.
It is recommended that these exercises must be practiced under the supervision of a trained professional.