Yoga for beginners: The right way to start your yoga journey

We all are familiar with the wide-ranging benefits of yoga on our mental and physical health. But before embarking on the yoga journey we have a constant thought in our mind- what is the perfect or suitable asana for a beginner? Or does it require a huge amount of flexibility to keep up with yoga? To assist you to begin your yoga journey, Mita Vinay, a yoga instructor suggests some of the fundamental yoga poses that are easy to master for a rookie. Performing yoga correctly will allow the formation of a bond between your body, mind and soul.

The most pivotal thing to consider at the beginners level is the movement of the spine. As the instructor explained, the spine is the backbone of our existence which needs to be awakened and moved all the time and in a varied way. Be it the extension of spine or folding forward or backward or lateral bending or twist, every movement should necessarily be considered while doing yoga at any level. However surya namaskar includes all these spinal movements and hence can be practiced at the beginners level.

Prayer pose

Stand at the yoga mat's edge, keeping your feet together and distributing your weight evenly between both feet.

Relax your shoulders and expand your chest.

Lift both arms up from the sides as you inhale, then bring your hands together in front of your chest in a namaskar position as you exhale.

Raised arms pose

Lift the arms up and back while breathing in, keeping the biceps near to the ears.

The goal is to extend the entire body up from the heels to the tips of the fingers in this stance.

Standing forward bend

Bend forward from the waist, keeping the spine erect, while exhaling.

Bring your hands down to the floor beside your feet as you totally exhale.

Equestrian pose

Push your right leg back as far as you can while breathing in. Bring your right knee to the floor and raise your head.

Stick pose

As you inhale, move your left leg back and your entire body into a straight line.

Salute with eight parts or points

Exhale as you gently lower your knees to the floor.

Slightly lower your hips, slip forward, and lay your chest and chin on the floor.

Raise your backside a smidgeon. The floor should be touched by the two hands, two feet, two knees, chest, and chin (eight body parts).

Cobra pose

In the Cobra stance, lean forward and elevate your chest. In this stance, you can keep your elbows bent and your shoulders away from your ears. Take a look at the ceiling.

Downward facing dog pose

Lift the hips and tailbone up as you exhale, bringing the body into an inverted ‘V' stance.

Equestrian pose

Taking a deep breath in, step forward with your right foot in between your hands.

The left knee falls to the ground. Look up and press your hips down.

Standing forward bend

Exhale and step forward with your left foot. Keep your palms flat on the ground. If necessary, you can bend your knees.

Raised arms pose

Inhale deeply and roll your spine up. Raise your hands and bend backwards a little, slightly pushing your hips outward.

Mountain Pose

As you exhale, straighten your torso first, then lower your arms. Relax in this position and pay attention to your body's sensations.

One Surya Namaskar set is now complete.