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5 essential yoga poses for beginners

Yoga has originated in India and made a vast impact in western countries. Yoga means the unification of the mind, body, and soul. The metaphor of life is yoga. It means flexibility and toning of your body. Weren’t we all flattered by looking at Penny and her amazing yoga from the big bang theory? Well, Kaley Cuoco follows yoga in real life too. “Doing yoga five times a week has transformed my body. I love being toned and having muscle; it’s so sexy and beautiful. And I owe it 100 percent to yoga.” —Kaley Cuoco

The beauty of yoga is that you can be benefited from it even though you’re not a professional.

1. The Vrikshasana or the Yoga Tree Pose

Yoga pose

It improves your balance, strengthens your core, ankles, calves, thighs, and spine.

  1. Stand straight and shift your weight on the left knee and balance on your left leg. 
  2. Bend your right leg at the knee, and place your right foot against the inside of your left thigh.
  3. Raise your arms to parallel with the ground. Join the palms and relax your shoulders.
  4. Hold this position with good balance for 5 breaths. Your main focus should be your breath. 
  5. Lower your arms and then separate your palms.
  6. Repeat the asana with your right leg

2. The Adho Mukha Svanasana or the Downward-Facing Dog

It strengthens the arms, shoulders, and back. It also stretches the hamstrings, calves, and arches of your feet. This asana helps greatly with back pain.

  1. Come onto your hands and knees and straighten your arms by relaxing your back between the shoulder blades. 
  2. Keeping your knees bowed, lengthen your knees, and lift your hips high. Your point here is to frame the shape of an upside-down “V.” 
  3. On the off chance that you have the adaptability in your hamstring muscles, straighten your legs and let your heels drop down toward the floor while keeping up the length in your spine. 
  4. If you notice your spine begin to bend as you straighten your legs, bend your knees enough so you can keep the spine long. 
  5. Hold for 5 breaths. Your main focus is distributing the weight evenly through your palms and lifting your hips up and back, further from your shoulders.

3. The Bhujangasana or the Yoga Cobra Pose

Yoga pose

It is a pose that focuses on bending your back which in turn strengthens the back muscles. It also increases spinal flexibility and stretches the chest, abdomen, and shoulders.

  1. Lie on your stomach by keeping your legs straight.
  2. Place your weight onto your forearms as you lift your chest away from the ground.
  3. Start with your hands over your shoulders and keep your fingers spread.
  4. Make sure you do not lock your elbows and ground your hips.
  5. Then lengthen your spine and keep your gaze focused upwards. 
  6. Roll your inner thighs to release the buttocks. 
  7. Spread your feet and make sure the heels face the sky.
  8. Hold your breath. The main point here is to try to keep your navel drawing up away from the floor as you hold this pose.

4. The Utkataasana or the Chair Pose

It strengthens thighs, vertebral column, ankles, calves. It stretches the shoulders, thorax.

  1. Stand straight with feet marginally more extensive than hip-width separated and arms by your sides. 
  2. Stretch your hands above with arms squeezing by your ears. 
  3. Breathe out and gradually bend the knees, delicately pushing your body down as though you’re perched on a nonexistent chair. 
  4. Let your neck/head be following your torso and arms. 
  5. Hold this posture for quite a while and gradually hold up.

5. The Shavasana or the Yoga Corpse Pose

Easy Yoga pose
  1. Lie on your back with your legs straight and your arms at your sides. Rest your hands around six inches from your body with your palms up. Allow your feet to drop open. Close your eyes. You might need to cover your body with a cover. 
  2. Allow your breath to happen normally. 
  3. Permit your body to feel weighty on the ground. 
  4. Working from the bottoms of your feet up to the crown of your head and deliberately discharge each body part, organ, and cell. 
  5. Loosen up your face. Allow your eyes to drop profound into their sockets. Welcome harmony and quiet into your whole self. 
  6. Stay in Savasana for five minutes for every 30 minutes of your session.

This is how every person who wants to start Yoga can begin their journey with. As Miley Cyrus says, “Gotta do yoga not for my body but for my mind! Do Yoga or Go Crazy!” So, let’s be a part of this beautiful journey of Yoga or else go crazy.