21 Jun 2022 | 3 min Read
Dr Pooja Marathe
Author | 10 Articles
Yoga keeps us healthy and fit; I believe it’s a great way to add light exercise into our day-to-day routine without consuming much time. One can start yoga at any fitness level, either beginner or experienced. Further, it’s not about perfection; it is just a practice where you explore your inner strengths and limits. Yoga is like meditation for the mind and body. Yoga for beginners helps de-stress your mind and relax the body to feel rejuvenated again. Remember, yoga should be practised with a calm, relaxed mind while making our bodies flexible. I would recommend the below poses if trying yoga for the first time in helping to reduce stress and anxiety effectively.
1. Balasana – It’s an elementary and relaxing yoga for beginners at home. It’s an excellent position for resting, breathing, and feeling grounded on the floor. It helps reduce anxiety and makes you feel light, easing stress and fatigue and keeping the mind quiet and calm.
2. Shavasana – also known as Corpse, involves lying on your back, essentially helping your body relax. Though this pose is a little challenging, daily practice will help you keep relaxed and focused and reduce hypertension, ensuring enhanced focus and mental well-being. It is one of my favourite asanas; if not able to do other poses, I generally don’t skip this pose as it keeps me relaxed the whole day which is much needed for my work.
3. Tadasana – Also called the mountain pose, forms the basis for all standing poses. They say this pose helps in connecting the earth underneath & you start by lengthening the spine and opening the shoulders, helping improve your posture. This pose grounds your feet into the mat. This yoga pose for beginners helps decrease anxiety by improving breath control and enabling you to feel more secure and grounded.
4. Adho Mukha Shvanasana – is not a common pose for beginners, generally recommended for sportspersons as it helps strengthen and stretch multiple muscles. However, I have seen this pose recommended to Badminton players as it helps maintain their arms and stretches and lengthens the hamstrings and calves. Further, this asana releases tension in the neck and lower back, providing additional blood flow to the head. Believe me; it will leave you feeling energized.
5. Bhujangasana – A must-post for beginners as it helps stretch your shoulders, abdomen and chest while improving spinal mobility and strength. It helps improve breathing and is a perfect pose for someone suffering from lower back pain. This post helps in increasing blood flow to the intestines and vital organs. It is a must for someone suffering from lower back pain as it tightens and strengthens the back muscles, providing stability. It also makes your spine flexible.
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