10 easy yoga asanas with names
Starting with 10 easy yoga asanas with names involves focusing on basic poses, gentle flows, and simple breathing exercises suitable for beginners. Here are ten easy yoga asanas with names that are perfect for beginners, complete with their Sanskrit names:
1. Mountain Pose (Tadasana)
- How to Do It: Stand tall with feet together, arms at your sides, and weight evenly distributed across your feet. Engage your thighs, lift your chest, and reach your arms overhead.
- Benefits: Strengthens legs and enhances balance and posture.
2. Downward Facing Dog (Adho Mukha Svanasana)
- How to Do It: Start on your hands and knees, tuck your toes under, and lift your hips up and back. Your body should form an inverted V-shape.
- Benefits: Stretches the shoulders, hamstrings, and calves; strengthens the arms and legs.
3. Child’s Pose (Balasana)
- How to Do It: Kneel on the floor, sit back on your heels, and fold forward, extending your arms in front or resting them alongside your body.
- Benefits: Gently stretches the back, hips, and thighs; promotes relaxation.
4. Cat-Cow Pose (Marjaryasana-Bitilasana)
How to Do It: Start on your hands and knees. Inhale, arch your back (cow pose), and exhale, round your spine (cat pose). Repeat in a flowing motion.
Benefits: Increases flexibility of the spine, and massages internal organs.
5. Tree Pose (Vrksasana)
How to Do It: Stand on one leg, place the sole of your other foot on your inner thigh or calf (avoid the knee), and balance. Bring your hands together in front of your chest or overhead.
Benefits: Improves balance and stability, and strengthens the legs.
6. Cobra Pose (Bhujangasana)
How to Do It: Lie on your stomach with your hands under your shoulders. Press into your hands to lift your chest off the ground, keeping your elbows slightly bent and your shoulders away from your ears.
Benefits: Strengthens the spine, and stretches the chest and lungs.
7. Bridge Pose (Setu Bandhasana)
- How to Do It: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Lift your hips towards the ceiling, keeping your shoulders and feet grounded.
- Benefits: Strengthens the back, buttocks, and hamstrings; stretches the chest, neck, and spine.
8. Seated Forward Bend (Paschimottanasana)
- How to Do It: Sit with your legs extended in front of you. Inhale, lengthen your spine, and as you exhale, fold forward from your hips, reaching for your feet or shins.
- Benefits: Stretches the spine, shoulders, and hamstrings; calms the mind.
9. Warrior I (Virabhadrasana I)
- How to Do It: Step one foot forward and bend the knee while keeping the other leg straight behind you. Raise your arms overhead and turn your torso to face the same direction as your front leg.
- Benefits: Strengthens the legs, opens the hips and chest, and improves focus and balance.
10. Corpse Pose (Savasana)
- How to Do It: Lie flat on your back, legs extended, arms at your sides, palms facing up. Close your eyes and relax your entire body, focusing on your breath.
- Benefits: Promotes deep relaxation, reduces stress, and rejuvenates the body.
These asanas offer an excellent introduction to yoga while developing calmness, strength, and flexibility.
Tips for Beginners (10 easy yoga asanas with names)
- Start Slow: Begin with short sessions (10-15 minutes) and gradually increase the duration as you become more comfortable.
- Listen to Your Body: Don’t push yourself into discomfort. Modify poses as needed and use props for support.
- Consistency: Practice regularly, even if it’s just a few minutes a day.
- Learn from Experts: Follow online tutorials, join a beginner’s yoga class, or use apps designed for beginners.
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