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New to yoga? Yoga expert shares 10 easy, beginner-friendly asanas
Starting yoga can feel exciting yet slightly intimidating at the same time. With so many poses, styles, and routines available online, beginners often wonder where to begin and how much is enough. Yoga, at its core, is not just about perfect poses. It is about building flexibility, balance, and a gentle connection between the body and mind. Simple yoga asanas help improve posture, ease stiffness, calm the nervous system, and support overall physical and mental well-being. When practiced regularly, even basic poses can improve strength, digestion, and focus. Yoga expert Saurabh Bothra, co-founder of Habuild, believes that starting slow with foundational poses helps beginners stay consistent and avoid injuries while enjoying the real benefits of yoga.
This seated pose helps calm the mind, improve posture, and encourage mindful breathing. It is ideal for beginners to build focus and relaxation. How to do it:
“This pose stretches the spine and hamstrings while improving blood circulation,” Bothra tells Health Shots. It also helps relieve stress and fatigue. How to do it:
Cobra pose strengthens the spine, opens the chest, and improves flexibility. It also helps reduce back stiffness. How to do it:
This pose supports digestion and promotes calmness. It is one of the few poses that can be done after meals. How to do it:
“Warrior I builds strength in the legs and improves balance. It also boosts confidence and focus,”says Bothra. How to do it:
This deep squat improves hip mobility and aids digestion. It also strengthens the lower body. How to do it:
This gentle flow improves spine flexibility and relieves back tension. It also synchronizes breath with movement. How to do it:
Tree pose improves balance, posture, and concentration. It strengthens the legs and core. How to do it:
Also read: 11 easy yoga poses for seniors to boost flexibility and strength
A restorative pose that relaxes the back and calms the mind. Ideal for rest between poses. How to do it:
Bothra explains, “Savasana allows the body to absorb the benefits of practice. It deeply relaxes the nervous system.” How to do it:
Starting with these simple asanas can help you figure out where to start your yoga journey and gain benefits quickly.
(Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.)
Source: HindustanTimes
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