Easy Yoga – 7-Minute Sequence Poses For Beginners

As beginner practitioners, we often think of yoga as analogous to some difficult, limb-twisting postures. And sometimes imagine looking at some pictorial arm-balance poses and saying ‘Yoga is not for me’? You’ll be forced to think again after you know this 7 Minute Sequence of Easy Yoga Poses For Beginners.

All you need is to clear all the myths before practicing yoga! There is only one who is looking at you, it is you – so just relax. You will get a lot of joy and relaxation from this trip!

Although many asanas are prevalent in yoga, according to Grand Samhita, 84 asanas are said to be very essential for the body and mind. Out of these 84 asanas, I will tell you a few easy yoga asanas, which you will able to do easily and you will also get the benefit of reaching headstand and arm balance yoga poses.

If today is the first day of your exercise journey, yoga exercises might seem too slow and boring, but remember, practicing yoga has consequences and is not a prerequisite.

Here Are A Few Easy Yoga Poses For Beginners

To start, new to yoga or just starting with yoga for the first time, one should always do some easy yoga poses. You need to learn these, as it can be a little difficult the first time. Whether you are doing yoga at home or in a yoga class or doing yoga in your office chair.

It is an easy way to kick-start your yoga practice and reap the benefits of yoga. Read about easy yoga sequences which are very easy and important for beginners:

1. Mountain Pose (Tadasana)
2. Vrikshasana (Tree Pose)
3. Adho Mukha Svanasana (Downward-Facing Dog)
4. Dandasana (Staff Pose)
5. Balasana (Child’s Pose)
6. Bhujangasana (Cobra Pose)
7. Savasana (Corpse Pose)

Mountain Pose (Tadasana)

• To do Tadasana, first, you stand up. Keep legs and thighs apart.
• While inhaling, raise the heels and pull your thighs.
• While inhaling, create a stretch in your abdomen and chest.
• After exhaling, take your shoulders away from the head. Stretch the neck bone area and lengthen your neck.

Benefits:

• Helps improve balance and correct posture.
• Strengthens legs, biceps, and triceps.
• Create more stability.
• Help increase height and mental awareness.

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Vrikshasana (Tree Pose)

• Stand straight on the yoga mat.
• Slowly bend the right leg and place it on the left thigh.
• Keep the left leg firmly straight and keep it fixed on the ground.
• While inhaling slowly, raise both hands upwards.
• Make a posture of ‘Namaskar’ by taking both hands up.
• Keep an eye on a distant object and maintain balance.
• Keep the spine straight. The body will remain strong as well as flexible.
• Keep taking deep breaths inward.
• Release the body while exhaling.

Benefits:

• Improves alertness and concentration.
• Opens the hips
• Improves balance and stability in the legs.
• Builds self-confidence and esteem

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Downward-Facing Dog (Adho Mukha Svanasana)

• Lie on your stomach on a yoga mat.
• While inhaling, lift the body on the feet and hands and make a table-like shape.
• While exhaling, slowly raise the hips upwards.
• Keep your elbows and knees tight.
• Make sure the body forms an inverted ‘V’ shape.
• The shoulders and arms should remain in a straight line during the practice of this asana.
• The feet will be in line with the hips. Keep in mind that your ankles will be on the outside.
• Now press the hands down towards the ground.
• Try to lengthen the neck.
• After coming to this final position now time to start to stay in this asana that is 30 seconds for beginners.

Benefits:

• Strengthens the core, bones, and arms.
• Improves your body posture and Calms the mind.
• Improve blood circulation.
• Full-body stretch.

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Dandasana (Staff Pose)

• To practice this asana, sit down on a mat on the ground.
• Keep the hands by the side and spread both the legs parallel to each other.
• Point the toes of the feet in the upward direction, and keep your spinal cord straight.
• Maintain pressure on the hips, and keep the head in a straight line by raising the head slightly.
• Straighten the soles by applying pressure to your ankles. Release the shoulders and allow the hands to rest on the floor.
• In this position, keep your torso straight. Relaxing the feet, press the thighs on the floor.
• While doing the exercise, keep the breathing rate normal. Remain in the pose for at least 1 minute

Benefits:

• Strengthens back muscles.
• Improve Body posture.
• Stretches the shoulders and chest.
• Builds strength in the quads.

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Bhujangasana (Cobra Pose)

• Lie down on your stomach.
• Keep the palms of the hand equal to the chest while pulling it back in such a way that the elbows touch the ground.
• Now lift the elbows slightly.
• While inhaling, slowly raise the chest while stretching the neck forward, raising it slightly above the navel.
• Bend the neck and chest as much as possible, keeping the gaze towards the sky.
• Keep in mind that the ankles should not open from behind, stay in this position for a few moments, then come back while exhaling.

Benefits:

• Stimulates abdominal organs.
• Opens the heart and lungs.
• Reduces fatigue and stress.
• Improves flexibility of the upper and middle back.

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Balasana (Child’s Pose)

• Get down on your knees on the yoga mat.
• Touch both the ankles and ankles together.
• Slowly spread your knees out as far as you can.
• Take a deep breath and lean forward.
• Take the stomach between both the thighs and exhale.
• Bring your hands to the front and keep them in front of you.
• Both hands will remain in the line of the knees.
• Try to touch both shoulders with the floor.

Benefits:

• Lengthens and stretches the spine.
• Calms the brain and helps relieve stress and fatigue ·
• Tone your pelvic muscles.
• Stretches the hips, thighs, and ankles.

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Savasana (Corpse Pose)

• Lie down straight, relax your body completely.
• Keep a distance of one foot in the feet, palms towards the sky, close your eyes and focus your attention on the breathing activity.
• It should be kept in mind that the body should be in a line, the neck should not be bent left or right, the arms should be straight, the legs should be straight so that there would be no obstruction in blood circulation.
• Breathe long and deep in the natural position, while inhaling there is no pressure, breathe through the nostrils only.
• Now taking the meditation away from the breath and moving it to every part of the body, loosen it by shaking it and loosening it.
• Let no tension remain in your body or mind.
• Do not let any thoughts remain in your mind.
• To concentrate the meditation, chant the word ‘Om’ along with the breathing activity in the mind.
• Stay in this way for a few minutes, and make your mind empty.

Benefits:

• Reduces headache, fatigue, and anxiety.
• Calms the mind.
• Improve sleep.
• Art of relaxation.

Conclusion

For beginners, the easy yoga asanas mentioned above are very useful and easy to do. By doing easy yoga poses or asanas, a person moves towards perfection which is called Yoga in the true sense.