5 best Yoga asanas for beginners

Here are five foundational yoga asanas (poses) along with brief explanations:

1. Tadasana (Mountain Pose)

– Stand tall with your feet together or hip-width apart, depending on your comfort.
– Distribute your weight evenly on both feet, engage your thighs, and lengthen your spine.
– Roll your shoulders back and down, extending your arms alongside your body with palms facing inward or forward.
– Relax your face, jaw, and gaze straight ahead. Breathe deeply and hold the pose for 30 seconds to a minute.

2. Adho Mukha Svanasana (Downward-Facing Dog Pose)

– Start on your hands and knees, with your wrists aligned under your shoulders and knees under your hips.
– Press into your palms, tuck your toes, and lift your hips up and back, straightening your legs.
– Keep your spine long and your heels reaching toward the ground (they may not touch, and that’s okay).
– Engage your core and relax your neck, allowing your head to hang freely between your arms.
– Hold for 5-10 breaths, then release.

3. Balasana (Child’s Pose)

– Kneel on the floor, with your big toes touching and knees slightly wider than hip-width apart.
– Sit back on your heels and slowly lower your torso forward, bringing your forehead to rest on the mat.
– Extend your arms forward or alongside your body, palms facing up or down.
– Relax your entire body, allowing your chest to melt toward the ground and your hips to sink back towards your heels.
– Breathe deeply and hold for as long as feels comfortable, aiming for 1-3 minutes.

4. Bhujangasana (Cobra Pose)

– Begin by lying flat on your stomach with your palms flat on the ground under your shoulders.
– Press into your palms, inhale, and slowly lift your chest and head off the mat, keeping your elbows close to your body.
– Lengthen your spine, engage your back muscles, and gently arch your upper back.
– Keep your shoulders relaxed and away from your ears, and gaze forward or slightly upward.
– Hold the pose for 15-30 seconds, then exhale and lower back down to the mat.

5. Savasana (Corpse Pose)

– Lie flat on your back with your legs extended and arms resting comfortably by your sides, palms facing up.
– Close your eyes and allow your body to completely relax, releasing any tension in your muscles.
– Focus on your breath, allowing it to come naturally without any effort.
– Remain in this pose for 5-10 minutes, or longer if desired, soaking in the benefits of your practice.

These asanas offer a well-rounded practice, combining strength, flexibility, balance, and relaxation. Remember to listen to your body and modify the poses as needed to suit your individual needs and abilities. Enjoy your practice!