Three yoga asanas for beginners

Yoga not just calms the body and the mind but also helps you stay and feel young. Advance levels of yoga are difficult for beginners. Learning, practicing and mastering yoga is a gradual process that takes time and effort. This does not mean that there are no asanas for beginners. Below are a few asanas that beginners can try and which they can make a part of their daily routine.

Raising one leg
Lie down on your back with your palms down, by the sides of your body. Feet together. Inhale, using your abdominal muscles, bring the right leg up to 90 degrees. Keep both legs straight. Exhale and lower the right leg down. Repeat the same with left leg. You can do this three to five times, alternating between your legs.

Benefits
It helps to strengthen abdominals and back muscles. It helps in toning the thigh muscles.

Raising both the legs
Lie down on your back with your palms down, by the sides of your body. Feet together. Inhale, using your abdominal muscles, lift both the legs together up to 90 degrees. Keep both legs straight. Exhale and lower them down . Repeat this six to ten times

Benefits
It helps to strengthen your abdominal and lower back muscles and prepares you for advanced poses like a headstand.

Fish pose
Lie on your back, feet together. Place your hands under your thighs keeping palms facing downward. Raise your head and chest. Tilt back your head slightly till the top of the head rests on the floor. Hold the pose for 30 seconds. Ensure normal breathing. Release the pose and relax.

Benefits
Improves functioning of thyroid and parathyroid glands. It opens up your rib cage and hence, improves pulmonary capacity. Helps in overcoming depression.

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