Quarantine Routine: 5 Basic Yoga Positions For Total Beginners

Time to stretch those muscles! Here are five basic yoga positions you should start doing today.

It's calming, easy, and its benefits will surprise you! For many years, people relied on yoga to help them lose weight and meditate. The practice has been developed by the Indus-Sarasvati civilization in Northern India over 5,000 years ago.

Its science-backed benefits include reducing stress, anxiety, and chronic pain; improving heart health, promoting sleep quality, flexibility, and balance; and relieving migraines.

In this article, Tatler explores the easiest yoga positions so beginners like you can try them too!

1. Mountain pose (Tadasana)

The Mountain pose or Tadasana is dubbed as the "mother of all poses". To do it, you should stand with your feet together and your arms relaxed at your side. Your weight must be pressed on your feet.

Straighten your legs, then tuck your tailbone. As you deeply inhale, your torso and arms must be elongated enough. Exhale and release your shoulders away from your head, toward the back of your waist as you release your arms back to your sides.

2. Cat/Cow Pose (Marjaryasana to Bitilasana)

The Cat or Cow pose can do wonders for your back! To do this, put your hands and knees on the floor. Inhale deeply and arch your back; as you exhale, round your spine up towards the ceiling and tuck your chin towards your chest. Make sure that you don't put any pressure on your neck.

3. Child’s Pose (Balasana)

Time to leave your body on rest mode. For Child's Pose or Balasana, you can start in a kneeling position with your toes tucked under. Lower your butt towards your feet then stretch your upper body forward and down with your arms comfortably resting by your sides.

4. Warrior I (Virabhadrasana I)

The Warrior I or Virabhadrasana I can help you strengthen your legs! To do this, you should start in a mountain pose. As you exhale, leave your right foot back about three to four feet. Raise and extend your arms overhead, and turn your left foot about 90 degrees to face the wall.

Make sure to expand your chest and pull your shoulders back. Remember that your hips must stay square to the front, as you continue to inhale and exhale.

5. Corpse Pose (Shavasana)

Lying on your back is the most relaxing thing ever. In yoga, the Corpse Pose or Shavasana is a great way to meditate. To do this, lie down on your back and let your feet fall to their sides. Put your arms alongside your torso and relax your entire body.

You can stay in this pose from 30 seconds to five or 10 minutes.

Topics

Yoga Wellness