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10 Easy Yoga Poses For Beginners

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Yoga is a great way for you to start the day off with a calm mind and a strong body. Monal, a yoga expert, says that these poses help to reduce stress and bring you back to your center. The 10 poses below are great for beginners, or people who have little time.

Ardha Uttanasana

Also known as half lift, ardha uttanasana is the pose that comes after chaturanga in the Sun Salutation sequence. It prepares the torso for standing forward bent (uttanasana).

ARDHA UTTANASANA can also be performed on an empty tummy, just like uttanasana. It is best practiced early in the morning or immediately after a meal.

Stand straight on your mat, feet hip width apart, if you're a beginner; otherwise, keep them together. Inhale then raise the torso. Next, exhale your arms and let them fall to the sides.

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Ardha Uttanasana can be performed with a yoga block, a pair of blocks, or on the floor or a chair if you don't have access to one. If possible, place the block under your shoulder or on the floor below you to provide extra support.

Standing Half Forward Bend

As part of a Sun Salutation, standing in a half-forward bend will teach you how to achieve length on your upper body by bending your legs. It is important to learn this skill for many yoga poses.

It's important to use your entire range of back and shoulder muscles when doing this pose. You can use a yoga belt to stretch your hamstrings if you suffer from back pain or have limited flexibility.

Adho Mukha Svanasana

This classic yoga pose stretches chest, shoulders and the neck. It also strengthens and lengthens the chest, shoulders, and neck.

This pose can be done with or without a yoga block, a pair of yoga blocks, or on the floor or a sturdy chair if you don't have access. You can improve your focus and balance by keeping your eyes fixed on the ground.

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Modifications can be made to this pose for those with knee or back injuries. This pose isn't suitable for those with a weak abdomen or knee injuries.

This pose can relieve poor posture, back pain, and tight shoulders. This pose can also be used to relax and release tension, as well as build confidence and strength in preparation for a forearm or headstand.

This pose also strengthens your arms, shoulders and wrists. It's perfect for beginners who are looking to build strength in the upper body and improve their posture.


Do I need to have special equipment in order to do yoga?

Yoga doesn't require any special equipment. However, you may prefer using specific props such as blocks, straps, and blankets.

If you are interested, take a look at our Yoga Equipment Guide. We recommend that you choose products made from natural materials over plastic.

Are yoga mats expensive?

A high-quality, high-quality yoga pad costs between $20 and $100, depending upon its size and the type of material.

What are the health benefits of yoga?

Yoga originated in India and is an ancient form of meditation. It was developed by Hindu monks over many centuries to improve mental and physical health. Many people practice yoga to relax and relieve stress. Some people believe that yoga improves strength and flexibility.

Yoga is great for older adults looking to be active. It improves coordination and balance. It can prevent injuries from falling or other causes.

Yoga strengthens your cardiovascular system, which is why it's good for your heart. If you are overweight, have high bloodpressure, or have diabetes, yoga can be a great option.

Yoga has been shown to help reduce stress, anxiety depression, insomnia, and other symptoms. Chronic pain can often result from these conditions, so yoga practice may prove especially helpful for people with arthritis or fibromyalgia.

Your muscles lose elasticity as you age. Yoga helps keep your muscles flexible. As you get older, you'll notice that yoga increases your energy and stamina.

According to the National Institute on Aging regular yoga has been proven to reduce symptoms like fatigue and hopelessness. The institute also reports that yoga can help lower cholesterol levels and increase bone density.

Yoga can also ease headaches and back problems. Because of its slow pace and gentle movements, yoga is particularly effective in relieving muscle strains.

What types of yoga do you have?

The most popular type of yoga is Bikram Yoga (Bikram heated). Other forms include Hatha, Ashtanga, Vinyasa, Iyengar, Kundalini, Yin, Power Yoga, Flow Yoga, Reiki, Pilates, Restorative, Aerial, etc.

Is 20 minutes of Yoga a Day enough?

Yoga should not just be exercise. It is a chance to reflect on the life you lead and the choices that have been made.

My friend had been practicing yoga for many years and introduced me to it a few years ago. He explained that he used to do yoga for 20 minutes every morning. This helped him feel more calm throughout the day.

I tried it, and it was a great way to improve my overall health. I have continued practicing yoga every day since and find it helps me relax and concentrate when I am at my desk.

You need to discover what works best for YOU and set realistic goals. If yoga isn't helping you reach your goals, it doesn't mean that you have to do it every day.

Is yoga safe enough for everyone?

Yoga is safe for all abilities, ages, genders and ethnicities. Yoga has been used for thousands of years with no side effects.

Please consult your doctor if any of these conditions are present before you begin a new exercise regimen.

What happens if I stop doing yoga?

After a while, it's normal for people to lose interest in a particular activity. If you stop doing yoga regularly, however, your body might become stiffer. Stiffness can be caused by lack of exercise, poor posture, or simply aging.

Retaking classes may be an option if you find your ability to learn more difficult over time. It's important to maintain a regular routine. Exercise can strengthen your bones, muscles and joints. Get enough sleep and eat well.


  • According to calorie estimates calculated at Harvard Medical School, the average 125-pound person burns about 120 calories in a half hour of hatha yoga, and a 185-pound person burns about 178 calories in that half hour. (everydayhealth.com)
  • The people in the yoga group were 37 percent more likely to have quit smoking by the end of the 8-week program. (nccih.nih.gov)
  • Gentle yoga has been shown to ease some of the discomforts of tender, swollen joints for people with arthritis, according to a Johns Hopkins review of 11 recent studies. (hopkinsmedicine.org)
  • The American Psychological Association recently shared that 84% of American adults feel the impact of prolonged stress (5). (healthline.com)
  • In comparison, a 125-pound person is estimated to burn 135 calories in 30 minutes of walking (at a pace of 15-minute miles) and 210 calories bicycling at a moderate pace on a stationary bike. (everydayhealth.com)

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How To

Can I do yoga during pregnancy?

Some poses may be unsafe if you're pregnant. Before starting any new workout routine, you should consult your doctor.

There are still many poses that you can do during pregnancy. Here are some tips.

  • Do not lift any weights that are higher than your shoulders for pregnant women. Instead, opt for dumbbells and lightweight resistance bands.
  • Avoid deep twists. They could cause pressure to your stomach.
  • Try to avoid backbends until you give birth. This can place excessive strain on the lower back.
  • Before you deliver your baby, make sure to not sit on your stomach or cross-legged until the delivery.
  • You should not attempt to invert poses such as handstands or headstands without your doctor's approval.
  • Do not exceed 30 minutes of practice per day.

Yoga can be continued during pregnancy, if you're at the right stage. Your doctor will help you determine when you're ready to begin practicing yoga.


10 Easy Yoga Poses For Beginners