Yoga- a beginner’s guide for a happy soul


The latest talk in the fitness industry is yoga. Yoga asanas will not only keep you fit but also improve your mental health by keeping you away from stress and anxiety.

Benefits of Yoga

Yoga- a beginner’s guide for a happyYoga is good for your body and mind in so many ways. Let’s see what the major health benefits of doing Yoga every day:

  • Weight loss: Everyday gentle yoga practice will fuel the metabolism system and will help you to burn fat, leading to weight loss. Daily yoga can also help you to restore your hormonal balance which can help you in weight loss. It also powers up the overall mind and body connection and helps you to deal more effectively with unpleasant emotions.
  • Increase your energy: Everyday yoga will provide you much-needed energy boost and will keep you fresh for the whole day. Doing yoga every day will activate the main energy centers (Chakras) in our body. Best poses for extra energy are those that extend the spine.
  • Reduces Stress: Studies have shown that the people who regularly practice poses, breathing and meditation are better able to regulate their heart-rate variability. This means that their heart rate is lower, giving the ability to body to respond to stress in a more flexible way.
  • Be Happier: Adding a few poses to your daily routine will make you an emotionally strong and happier person. A study has shown that practicing yoga every day results in higher serotonin levels (the happiness hormone). The other studies have shown that practicing yoga every day will increase the brain’s gamma-aminobutyric (GABA) levels. Higher Gaba level is linked with a lower level of depression and anxiety.
  • Become more mindful: Yoga shifts your awareness to the sensation, thoughts, and emotions that accompany a given pose. The awareness will bring the mind back to the present moment – the main of mindfulness – where it can stay happy and focused.
  • Improve concentration: In yoga, you need to concentrate on your breathing patterns. The process of observing your breath calms your mind and will make your mind mentally relaxed. Meditating for a few minutes in the morning will make you more peaceful throughout the day. So, by reducing mental stress through Yoga, you will be able to perform your daily routines in more organized ways and can get better results in your daily work routine and at home as well.
  • Live Longer: Doing Yoga every day will increase your level of fitness, regulates your heartbeat and lower down the stress and anxiety level. Some of the recent studies have also shown that meditation element of Yoga might help delay the process of aging by protecting the telomeres (caps) at the end of our chromosomes, too.
  • Improve strength and flexibility: Doing Yoga every day will tone your body muscles. Poses like planks will immediately work on strengthening your arms, legs, shoulders, and abs.

Yoga for beginners

There are countless yoga asanas and awesome yoga poses that will have amazing benefits. But, here we are listing some of the best poses for beginners that can help you to achieve the best results:

  • Baddha Konasana(Cobbler Pose): This pose is perfect to shape up your thighs and buttocks.

How I can does this yoga pose?

Baddha Konasana(Cobbler Pose)

  • First of all, sit on your yoga mat with a straight spine.
  • Bend your legs at knees and the edge of the sole of the both of the feet touching each other.
  • The heels should be touching your inner thigh.
  • Now, hold the ankles of both your legs.
  • As you inhale deeply, straighten your spine and take your shoulder blades backward.
  • Exhale and press the soles together.
  • Maintain this posture as long as comfortable taking deep breaths.
  • If possible, bend forward from the waist to chin to touch the ground.

Benefits of Baddha Konasana(Cobbler Pose):

  • This asana greatly benefits pregnant woman, helping them have a smooth delivery.
  • It enhances the reproductive system in women.
  • It improves blood circulation all over the body.
  • This asana is a great stress reliever.
  • These cure menstrual problems.
  • It also improves your posture as it straightens your spine.

How can I do this yoga pose?

  • First of all, lie flat on your stomach, keeping your feet hip-width apart and your arms beside your body.
  • Gently hold your knees and grab your ankles.
  • Now, inhale and lift your chest and legs off the ground. Pull your legs back.
  • Look up and keep your face stress free.
  • Stay in this pose as you hold on the breathing.
  • Your body should look like a bow.
  • As you get comfortable in this pose, exhale and release this pose.

Benefits of Baddha Konasana(Cobbler Pose):

  • It strengthens back and abdominal muscles.
  • Practicing this asana will help you to widen up your chest and neck muscles.
  • It adds flexibility on the back.
  • This asana is a great stress buster.

Paschimottanasana pose (Bent knee trunk flexion):

How can I do this yoga pose?

  • Sit in yoga mat with your legs stretched out in front of you.
  • Don’t bend your knees.
  • Now, keep your palms on the ground beside your hips.
  • Deeply inhale and straighten your spine.
  • While you are exhaling bend forward to touch the toes with your fingers.
  • If you are following the instructions properly, you face should touch your knees.
  • Being a beginner try to bend down as much as you can and you can fold the knees slightly.
  • Take some normal breaths and sit up straightening your spine.
  • Now, release the hands and keep them by your side.
  • Repeat it another 5 times with the same breathing process.

Balasana: This is also called a child pose.

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How can I do this yoga pose?

Balasana: This is also called a child pose

  • Sit on your floor with bent knees.
  • They should be separated from one another.
  • Your hips should be resting on your heels.
  • Now, start bending such as your part of the body is on your thighs.
  • Bend forward to make sure that your forehead touches the ground.
  • Now, bring your hands back and let them lie freely on the ground beside your feet with the palm facing the ceiling or you may also hold the heels with your hands.

Benefits of Balasana:

  • It releases the tension in the chest, back and shoulders.
  • This is highly suggested asana if you have some sort of dizziness and fatigue during the day or workout.
  • It massages internal organ of your body by keeping them active and supple.
  • It stretches and lengthens the spine.
  • It helps to stretch ankles and thighs.
  • It accelerates the blood circulation in all over the body.
  • It encourages the right style of breathing and calms both the body and mind.

Vrikshasana (Tree Pose):

How can I do this yoga pose?

  • First of all, stand straight with your feet together and keep your hands by your side.
  • Now, lift up your right leg with bent knees and place your foot on the left inner thigh.
  • Your hands should be in Namaste position.
  • Lift them up above your head and don’t bend your elbows.
  • Now, balance your whole body only on your left foot.
  • Now, breathe normally.
  • When you want to exit, put down your hands and legs and stands in the normal position with the hands by your side.
  • Rest and repeat this on your other leg also.

Benefits of Vrikshasana:
Benefits of Vrikshasana

  • This yoga asana strengthens your thighs, spine, shoulders, and arms.
  • It tones your arms and leg muscles.
  • It strengthens ligament in your arm and leg muscles.
  • It is the best yoga pose for posture related problems.
  • It greatly improves concentration.
  • It is known to reduce the risk of

Setu Bandhana (Bridge Pose): This pose can be quite challenging but you will be able to do this pose accurately with regular practice.

How can I do this yoga pose?

  • First of all, lie on the yoga mat with erect spine and hands by your side with palms facing downwards.
  • Bend your legs at your knees keeping your feet together on the ground.
  • Now, slowly lift your hip off the floor while still keeping your feet grounded and hands by your side.
  • Now, hold this pose and lift your hands above your head.

Benefits of Setu Bandhana (Bridge Pose):
Benefits of Setu Bandhana (Bridge Pose)

  • This yoga asana strengthens the back, buttocks, and hamstrings.
  • It improves the circulation of blood.
  • It helps to get rid of stress and mild depression.
  • It improves digestion.
  • It reduces backache and headache.
  • It reduces fatigue, anxiety, and insomnia.
  • It relieves the symptoms of high blood pressure and asthma.

How can I do this yoga pose?

  • Stand on the mat in a straight and relaxed position.
  • Now, bring your legs together keeping just a few inches distance from one another.
  • Now, bend forward and touch your ankles with your hands.
  • Keep forehead positioned in front of your knees.
  • Beginners will face issue while touching your face issue in coming forward.
  • So, you can slightly bend the knees and touch your ankles.
  • Another option can be don’t bend your knees and instead of touching your ankles keep a block in front of you and support yourself on that.

Benefits of Uttanasana (Standing forward bend):
Benefits of Uttanasana (Standing forward bend)

  • It activates your body muscles.
  • It provides strength to your thighs and knees.
  • It results in an elongated and flexible spine.
  • It improves posture.
  • It is known to enable improve digestion.
  • It reduces blood pressure.
  • It calms the mind and soothe the nerves.
  • It reduces stress, anxiety, and depression.

Utkatasana(Chair Pose):

How can I do this yoga pose?

  • First of all, stand straight with an erect spine and your arms at your side.
  • Keep some distance between your feet.
  • Expand your hands forward to keep them parallel to the ground.
  • The hand should be straight and palms should be facing downward.
  • Bend your knees and bring your pelvis down sitting like a chair.
  • Try to bring thigh parallel to the ground.
  • Try to hold this position for one minute and keep breathing normally.
  • Bring a smile on your face.
  • Now you can release your pose to come to the starting position.
  • Repeat this for 3-4 times.

Benefits of Utkatasana(Chair Pose):

  • It stretches your thighs, hips, and spine.
  • It strengths your abdominal area.
  • It improves body balance.
  • It boosts your immune system.

Urdhava Hastotanasana:

How can I do this yoga pose?

  • First of all, stand with your arms at your sides.
  • Now, gently raise them to the ceiling.
  • Just make sure that your arms are parallel to each other.
  • You can also bring your palms together over the head.
  • While you do this, make sure that your shoulders are not hunched.
  • If your palms are separate, then they must face each other.
  • Your arms must be straight all the times, such that they are activated all throughout.
  • Move your gaze upwards.
  • Your shoulder must be away from your ears.
  • Your shoulder blades must be pressed firmly at your back.
  • Your thighs must be engaged in such a way that they pull the kneecaps up.
  • Straighten your legs, but don’t lock your keys.
  • Always remember that micro-bend in your knees is safer for your joints.

Benefits of Urdhava Hastotanasana:

  • It gives a good stretch to belly.
  • It improves digestion.
  • It relieves stress and anxiety.
  • It helps enhances body postures.
  • It increases the capacity of lungs.
  • It improves blood circulation in the body.
  • It helps in sciatica.

How can I do this yoga pose?

Benefits of Urdhava Hastotanasana

  • First of all, lie on your back and join the legs together.
  • Relax your whole body.
  • Keep the palm flat on the ground.
  • While you are exhaling, press the palms on the ground and raise both the legs upward straight and try to touch the ground just behind.
  • Now, breathe slowly and hold the posture till the time you feel comfortable.
  • Now, release the posture and return to shavasana.
  • Repeat this 3-5 times.

Benefits of Halasana(Plow Pose):

  • It improves digestion.
  • It makes the spinal cord strong and flexible.
  • It helps to reduce stress.
  • It stimulates the reproductive organ.
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