Today, yoga remains a living tradition that continues to evolve and adapt to the needs and aspirations of individuals seeking well-being and a deeper understanding of themselves.
Here are five easy yoga poses that are suitable for beginners:
Mountain Pose (Tadasana) – Yoga
Stand tall with your feet together or hip-width apart.
Distribute your weight evenly through your feet.
Engage your leg muscles, lengthen your spine, and relax your shoulders.
Breathe deeply and hold the pose for 30 seconds to 1 minute.
Child’s Pose (Balasana) – Yoga
Start on your hands and knees.
Sit back on your heels, keeping your knees hip-width apart.
Lower your torso down and rest your forehead on the mat.
Extend your arms forward or alongside your body.
Relax and breathe deeply, holding the pose for 1 to 3 minutes.
Downward Facing Dog (Adho Mukha Svanasana)
Begin on your hands and knees.
Walk your hands forward slightly, curl your toes under, and lift your hips upward.
Press your palms into the mat and straighten your arms.
Lengthen your spine and relax your head and neck.
Keep your heels reaching toward the ground and hold the pose for 1 minute.
Tree Pose (Vrikshasana)
Stand tall with your feet hip-width apart.
Shift your weight onto your left foot and place the sole of your right foot against your inner left thigh or calf.
Find your balance and bring your hands together at your heart center.
Focus your gaze on a steady point in front of you.
Hold the pose for 30 seconds to 1 minute and then switch sides.
Cat-Cow Pose
Start on your hands and knees, with your wrists under your shoulders and your knees under your hips.
Inhale and arch your back, lifting your chest and tailbone, and look up (Cow Pose).
Exhale and round your spine, tucking your chin to your chest (Cat Pose).
Flow between the two poses, synchronizing your breath with the movements, for 5 to 10 rounds.
Remember to listen to your body and never push yourself beyond your limits. Start slowly and gradually increase the duration and intensity of your yoga practice.
If you have any specific health concerns, it’s always a good idea to consult with a qualified yoga instructor or healthcare professional before starting a new exercise routine.
