Yoga for Beginners: 5 Basic Poses to Get You Started at Home

It isn’t easy for many of us to move from planning to implementing. So all those workout videos on the gram or YouTube we may bookmark or save with the hope of following them and sweating it out. If this is what you have been doing for a long time then we have a better plan for you. We reached out to Yogpreneur and celebrity yoga expert, grand master Akshar to share a few easy yoga asanas that are absolutely safe to do at home, require no equipment and get you started on your fitness journey. What’s more, they also give you a hoard  of benefits—they help you lose weight, de-stress and increase your productivity. “Yoga is a safe and effective tool that can be used to achieve holistic well-being. There are no restrictions or prerequisites when it comes to yoga and it can benefit people of all ages. The only thing to know is that yoga gives you as much as you give it. This means that yoga’s benefits may differ from person to person. How much effort are you putting into your practice? You will reap the rewards of yoga based on your willingness to work for it,” says Akshar. He lists out 5 simple poses for beginners. These asanas can be done without the supervision of any trained expert.

Sukhasana – Happy pose

Sit upright with legs stretched. 

Fold the left leg and tuck it inside the right thigh.

Then fold the right leg and tuck it inside the left thigh.

Place your palms on the knees.

Dandasana – Staff pose

Formation of the posture 

Sit upright with legs stretched and bring your heels together.

Engage the muscles of your pelvis, thighs and calves.

Place your palms beside your hips on the floor to support your spine. 

Relax your shoulders and breathe normally.

Hold this asana for 30 seconds.

 

Vajrasana - Thunderbolt pose

Slowly drop your knees on your mat.

Sit down on your heels and turn out your toes. 

Here, thighs should press your calf muscles.

Keep your heels slightly apart from each other.

Place your palms on your knees facing upward.

Straighten your back and look forward.

 

Samasthithi/Tadasana

Formation of the posture

Stand tall with big toes touching and heels together. 

Draw in your abdominals and relax your shoulders down and back. 

Breathe 5-8 breaths while actively engaging your leg muscles.

It's a great pose for seniors to keep their postures tall and strong.

 

Vrikshasana

Formation of the posture

Begin by standing in Samasthithi.

Lift your right leg off the floor and balance your  body weight on your left leg.

Support your foot with your palms to bring your right foot on your lift inner thigh.

Place it as close to your groin or at the ankle or calf.

Raise your hands up and join your palms. 

Keep your head is in between your arms.

Repeat the same with the other leg.

If you are starting out, you can initiate a regular practice. Yoga helps in strengthening, core-building, flexibility, balancing of energies, and weight loss. Yoga also boosts your confidence, willpower and eliminates stress from your life.