Continuing our exploration of yoga asanas for beginners, we bring you another set of essential poses that will help you establish a strong foundation in your yoga practice. These 13 asanas offer a diverse range of benefits from improving strength and balance to enhancing mental focus and relaxation. (Source). Let’s check out: 3 Yoga Asanas Every Beginner Must Know
Contents
Let us have a look at these 13 yoga asanas!1. Vrikshasana (Tree Pose):2. Utkatasana (Chair Pose):3. Ardha Matsyendrasana (Half Lord of the Fishes Pose):4. Marjariasana (Cat Pose):5. Bitilasana (Cow Pose):6. Anjaneyasana (Low Lunge):7. Navasana (Boat Pose):8. Salabhasana (Locust Pose):9. Matsyasana (Fish Pose):10. Ananda Balasana (Happy Baby Pose):11. Dhanurasana (Bow Pose):12. Ardha Chandrasana (Half Moon Pose):13. Prasarita Padottanasana (Wide-Legged Forward Bend):
Also, Read 10 Breathing Exercises For a Healthy Body & Stress-Free Mind
Let us have a look at these 13 yoga asanas!
1. Vrikshasana (Tree Pose):
- – Stand tall with your feet hip-width apart.
- – Shift your weight onto your left foot and place the sole of your right foot on your inner left thigh or calf.
- – Find your balance and bring your hands to a prayer position at your heart center.
- – Lengthen your spine, engage your core, and gaze softly ahead.
2. Utkatasana (Chair Pose):
- – Begin in Tadasana (Mountain Pose).
- – Inhale, raise your arms overhead, and bend your knees as if sitting back in an imaginary chair.
- – Keep your spine straight, chest lifted, and weight evenly distributed on both feet.
- – Breathe deeply and hold the pose, feeling the activation in your thighs and core.
3. Ardha Matsyendrasana (Half Lord of the Fishes Pose):
- – Sit on the floor with your legs extended in front of you.
- – Bend your right knee and place your right foot on the outside of your left thigh.
- – Twist your torso to the right, placing your left elbow on the outside of your right knee.
- – Inhale, lengthen your spine and exhale as you deepen the twist.
- – Repeat on the other side.
4. Marjariasana (Cat Pose):
- – Begin on all fours with your hands under your shoulders and knees under your hips.
- – Inhale, arch your back, and lift your chest and tailbone, allowing your belly to sink towards the floor.
- – Exhale, round your spine upwards, tuck your chin towards your chest and engage your abdominal muscles.
- – Move smoothly between the two poses, syncing your breath with the movement.
5. Bitilasana (Cow Pose):
- – From Cat Pose, inhale, lift your chest, and allow your belly to sink towards the floor.
- – Lift your sitting bones and gaze forward.
- – Exhale and transition back to Cat Pose, rounding your spine.
- – Move between Cow and Cat Pose, coordinating the movements with your breath.
6. Anjaneyasana (Low Lunge):
- – Start in Downward-Facing Dog.
- – Step your right foot forward between your hands, lowering your left knee to the mat.
- – Place your hands on your right thigh, lift your torso, and engage your core.
- – Lengthen your tailbone down and lift your chest, feeling the stretch in your hip flexors.
- – Repeat on the other side.
7. Navasana (Boat Pose):
- – Sit on the mat with your knees bent and feet flat on the floor.
- – Lean back slightly and lift your feet off the floor, balancing on your sit bones.
- – Extend your arms parallel to the floor, palms facing each other.
- – Engage your core, lift your chest, and find stability in the pose.
8. Salabhasana (Locust Pose):
- – Lie on your belly with your arms alongside your body, palms facing up.
- – Inhale, lift your chest, arms, and legs off the mat simultaneously.
- – Keep your gaze forward, engage your glutes, and breathe deeply.
- – Lower back down on an exhale and repeat the pose.
9. Matsyasana (Fish Pose):
- – Lie on your back with your legs extended and arms by your sides.
- – Slide your hands under your hips, palms facing down.
- – Lift your chest, placing the crown of your head on the mat.
- – Press your forearms and elbows into the ground, arching your back and opening your chest.
10. Ananda Balasana (Happy Baby Pose):
- – Lie on your back and bring your knees towards your chest.
- – Hold the outside edges of your feet with your hands.
- – Open your knees wider than your torso and draw them towards your armpits.
- – Gently rock side to side, massaging your lower back.
11. Dhanurasana (Bow Pose):
- – Lie on your belly with your arms alongside your body, palms facing up.
- – Bend your knees and reach back to grasp your ankles or feet.
- – Inhale, lift your chest and thighs off the mat, kicking your feet into your hands.
- – Keep your gaze forward and breathe deeply.
12. Ardha Chandrasana (Half Moon Pose):
- – Begin in Triangle Pose (Trikonasana).
- – Place your left hand on your left hip and extend your right arm towards the ceiling.
- – Shift your weight onto your left foot and lift your right leg, stacking your right hip on top of the left.
- – Gaze up towards your right hand, finding balance and length in the pose.
- – Repeat on the other side.
13. Prasarita Padottanasana (Wide-Legged Forward Bend):
- – Stand with your feet wide apart, toes pointing forward.
- – Inhale, lengthen your spine, and exhale as you fold forward from your hips.
- – Place your hands on the floor or grasp your ankles.
- – Keep your legs engaged, spine elongated, and breathe deeply.
Congratulations on expanding your knowledge of yoga asanas! By incorporating these 13 yoga poses into your practice, you’re broadening your repertoire and experiencing the multitude of benefits yoga has to offer!
Also, Read 10 Science-Proven Health Benefits of Yoga!
