Starting yoga can be real confusing if u never did it b4. But dont worry its for everyone and u dont gotta be super flexible or strong. Theres lots of easy yoga poses u can do at home or anywhere no need for fancy stuff.
Here i’ll tell u some simple yoga stuff for beginners. Just go slow, listen to ur body and dont push it too hard. Yoga is more about feelin good not about doin hard poses right away.
1. Mountain Pose (Tadasana)
This is the most basic standin pose but very important. You stand tall, feet together, arms at side, and just breath. Helps ur posture and balance.
How to do it: Stand feet hip wide apart spread toes and push ur feet to floor. Tighten thighs little, tuck tailbone, lift chest, relax shoulder. Take deep breaths and feel steady.
2. Downward Facing Dog (Adho Mukha Svanasana)
Classic pose stretches whole body and makes u stronger.
How to do it: Get on hands n knees then push hips up and back to make upside down V shape. Hands shoulder apart feet hip apart. Try keep legs straight but if hamstrings tight, bent knees ok. Push heels down and let head hang between arms.
3. Child’s Pose (Balasana)
Resting pose stretches back n hips, good when u tired or stressed.
How to do it: Kneel down sit on heels and stretch arms forward on floor. Rest forehead on mat and breath deep. Or arms can be by sides if better.
4. Cat-Cow Stretch (Marjaryasana-Bitilasana)
Good for warming spine and makes back flexible.
How to do it: On hands n knees, inhale arch back lift head n tailbone (cow pose), exhale round back tuck chin n tailbone (cat pose). Repeat slow few times matching breath.
5. Warrior I (Virabhadrasana I)
Makes legs strong opens chest and helps focus.
How to do it: Step one foot back bend front knee over ankle. Back foot flat turned out little. Raise arms overhead palms facing each other. Square hips forward hold pose breathing deep. Switch sides after few breaths.
6. Seated Forward Bend (Paschimottanasana)
Stretches hamstrings n lower back, calms u down.
How to do it: Sit floor legs straight out. Inhale lengthen spine then exhale reach for toes. Dont worry if cant reach just go as far as u can without pain. Keep back straight as can.
Tips for Beginners
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Go slow dont rush hard poses. Yoga is about feeling good not perfect.
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Use props like blocks straps or towel to help.
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Breathe deep its super important.
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Listen to body if pose hurts or bad stop and try easy one.
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Practice everyday even 10 or 15 min is good.
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Wear comfy clothes loose ones help move better.
Why Start Yoga?
Yoga helps reduce stress, make u flexible, stronger and calm mind. Its not bout competition but bout connecting with urself. Start with easy poses build confidence and enjoy it.