yoga exercises for beginners
Yoga Exercises for Beginners
Some basic yoga exercises for beginners are listed in this article. It also highlights the importance of this ancient discipline.
Basic Yoga Exercises: Chart
The Suryanamaskara or the Sun salutation exercise is another very good yoga exercise for beginners. It is a full-body workout, and is very good for your overall health and well-being. As mentioned in the above chart, the Bhujangasana, Marjariasana, and the Navasana are extremely effective in tackling back problems and back pain. However, if you have a history of severe back problems, then it is recommended that you perform these asanas strictly under the supervision or guidance of a trained instructor.
Disclaimer: This article is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.
| Yoga Pose/Exercise | Benefits/Body Areas Targeted |
| Bhujangasana or Cobra Pose | Lower back, spine, chest, lungs, abdomen |
| Matsyasana or Fish Pose | Upper back, neck, chest muscles |
| Setu Bandhasana or Bridge Pose | Spine, chest, lungs, neck, shoulders |
| Marjariasana or Cat Pose | Relieves stiffness in the spine and back |
| Balasana or Child Pose | Stretches and relaxes hips, thighs, back, spine |
| Navasana or Boat Pose | Strengthens the spine, abdominal muscles and hip flexors |
| Virasana or Hero Pose | Stretches thighs, legs, knees. Improves digestion |
| Adho Mukha Svanasana or Downward-facing Dog Pose | Stretches shoulders, hamstrings, calves. Calms the brain |
| Utkatasana or Chair Pose | Strengthens spine, calves, arms, thighs. Stimulates the diaphragm |
| Halasana or Plow Pose | Strengthens neck, abdominal muscles, spine. |
| Padmasana or Lotus Pose | Stretches knees, ankles. Stimulates the spine, pelvis, abdomen |
| Paschimottanasana or Seated Forward Bend | Stretches spine, hamstrings, back. Relieves stress and anxiety. |
| Garudasana or Eagle Pose | Stretches hips, thighs, calves, shoulders, upper back. Improves body balance. |
| Ardha Matsyendrasana or Half Lord of the Fish Pose | Stretches hips, thighs, shoulders and neck. Strengthens the spine. |