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In this Article, We provide you the best Yoga Asanas for beginners. here you coverup all these Types of Asanas in this article are given below:-
Table of Contents
List of Yoga Asanas for Beginner
Slow Stretching Neck Yoga Asana
What you should know before you do this Asana: While doing this Asana, your neck should be straight and not tilted forward or backward and not bending on either side.
Benefits of Slow Stretching Neck
Lengthening the larger muscles defuses stress held in the body and helps the whole body to relax. Lengthening and stretching small neck muscles will help quiet the mind and bring on a sense of well-being. This can also help prevent tension headaches. Sit tall with your shoulders down.
Tadasana Yoga Asanas
What you should know before you do this Asana: You should have had your meal at least 4-6 hours before doing this Asana.
Benefits of Tadasana:
- One of the best yoga poses to increase height.
- Stimulates the nervous system.
- Improves body posture and balance.
- Strengthens your ankles, knees, thighs, arms, and legs.
- It improves the function of the respiratory and digestive systems.
Uttanasana Yoga Asanas
What you should know before you do this Asana: This Asana should be performed empty stomach only.
Benefits of Uttanasana
- It rejuvenates your mind and relaxes the nerves
- It provides strength to your thighs and knees
- Regular practice relieves stiffness of your spine, neck, and back
- It has the qualities to reduce high blood pressure
- It alleviates symptoms of stress, anxiety, mild depression, and fatigue of the body and mind
Trikonasana Yoga Asanas
What you should know before you do this Asana: Like other Asanas, even for this asana, it is essential that your bowel is empty.
Benefits of Trikonasana
- it Helps in Stretches hips, back muscles, spine, chest, and shoulders.
- it Gives Strength to the thighs, calves, and buttocks.
- It improves the flexibility of the spine, correct alignment of shoulders.
- It also stimulates the nervous system and alleviates nervous depression.
- it strengthens the pelvic area and tones the reproductive organs.
Dhanurasana Yoga Asanas
What you should know before you do this Asana: You should not be doing this asana if you have migraine or headache problems.
Benefits of Dhanurasana
- Effective in weight loss.
- Improves blood circulation.
- Improve the function of the kidney and liver.
- Cures respiratory disorders like asthma.
- Improve the function of the pancreas and it is beneficial in diabetes.
Surya Namaskar Asanas
What you should know before you do this Asana: Always do a warm-up before beginning with Surya Namaskar.
Benefits of Surya Namaskar
- it Effective in weight loss.
- it Cures constipation.
- it Increases body flexibility.
- it Cures your digestive, circulatory, respiratory and nervous systems.
- It strengthens the arms, back, shoulders and legs, hips, quads and calves.
Kapalbhati Pranayama Yoga Asanas
What you should know before you do this Asana: This is a relaxation asana and should be performed at the end of the exercise to relax the whole body.
Kapalbhati and its Benefits
- It also increases blood supply to various parts of the body.
- It activates the brain cells and improves memory and concentration power.
- It activates the chakras in the body and helps in achieving a higher, greater awakening.
- It aids digestion and removal of acidity and gas related problems.
- Practicing Kapalbhati helps in removing blockages in the heart and lungs.
Sirsasana Yoga Asanas
What you should know before you do this Asana: This Asana should be performed under strict supervision, or else it might cause serious injury.
Benefits Of Sirsasana
- Improved Blood Flow To Eyes
- Strengthen The Shoulder And Arms
- Increased Blood Flow To Head
- Improved Digestion
- Increased Focus
Sarvangasana Yoga Asanas
What you should know before you do this Asana: Make sure you are doing this empty exercise stomach only.
Benefits of Sarvangasana
- Calms the brain and helps relieve stress and mild depression
- Stimulates the thyroid and prostate glands and abdominal organs
- Stretches the shoulders and neck
- Helps relieve the symptoms of menopause
- Therapeutic for asthma, infertility, and sinusitis
Paschimottanasana Yoga Asanas
What you should know before you do this Asana: This asana should not be performed if front bending is a problem for you.
Benefits of Paschimottanasana
- Calms the brain and helps relieve stress and mild depression
- Stretches the spine, shoulders, hamstrings
- Stimulates the liver, kidneys, ovaries, and uterus
- Helps relieve the symptoms of menopause and menstrual discomfort
- It increases appetite, reduces obesity, and cures diseases.
Halasana Yoga Asanas
What you should know before you do this Asana: Do this asana in supervision, or else you might fall prey to serious injuries.
Benefits of Halasana
- Calms the brain
- Stimulates the abdominal organs and the thyroid gland
- Stretches the shoulders and spine
- Helps relieve the symptoms of menopause
- Therapeutic for backache, headache, infertility, insomnia, sinusitis
Ardha Halasana Yoga Asanas
What you should know before you do this Asana: This is the best asana for a person facing digestive issues.
Benefits of Ardha Halasana
- It improves digestion and appetite.
- Improve blood circulation.
- Strengthens the thigh muscles and calf muscles.
- Helpful to reduce abdomen fat and lose weight.
- Stimulates the abdominal organs.
Bhujangasana Yoga Asanas
What you should know before you do this Asana: Perform this asana empty stomach only.
Benefits of Bhuanjasana
- Strengthens the spine
- Stretches chest and lungs, shoulders, and abdomen
- Helps relieve stress and fatigue
- Therapeutic for asthma
- It increases body heat, destroys disease, and awakens kundalini.
Pavanamuktasana Yoga Asanas
What you should know before you do this Asana: This asana is a must for the ones having gastric issues.
Benefits of Pavanamuktasana
- helps to strengthen the abdominal muscles.
- It helps to increase blood circulation in pelvic regions as well as various internal organs.
- helps to improve the circulation of blood around the hip area.
- It helps to heal menstrual disorders.
- It can help in relieving constipation, flatulence, impotence, and sterility.
Setu Bandhasana Yoga Asanas
What you should know before you do this Asana: Avoid doing this asana during pregnancy.
Benefits of Setu Bandhasana
- Stretches the chest, neck, spine, and hips.
- Strengthens the back, buttocks, and hamstrings.
- It calms the brain and central nervous system.
- Reduces backache and headache.
- Relieves symptoms of asthma and high blood pressure.
Ananda Balasana Yoga Asanas
What you should know before you do this Asana: This is a relaxation asana that must be performed towards the end of the exercise.
Benefits of Ananda Balasana
- It stretches the inner part of the groin, spine, hamstrings and inner thighs.
- It opens up the shoulders and the chest.
- It Gives strengths to biceps and arms.
- It releasing all the stress trapped in the back.
- It relaxes the sacrum.
Balasana Yoga Asanas
What you should know before you do this Asana: Pregnant women and those suffering from high blood pressure should avoid doing Balasana.
Benefits of Balasana
- Gently stretches the hips, thighs, and ankles.
- Calms the brain and helps relieve stress and fatigue.
- Relieves back and neck pain when done with head and torso supported.
Hastapadasana Yoga Asanas
What you should know before you do this Asana: Pregnant ladies are not allowed to do this asana.
Benefits of Hastapadasana
- It gives strength to the muscles of your back.
- It helps in weight loss.
- It is good for hair loss.
- It is good for the nervous system as it increases the blood supply.
- It makes the backbone flexible.
Prasarita Padottanasana Yoga Asanas
What you should know before you do this Asana: If doing it for the first time do it under proper supervision to avoid falls or injury.
Benefits of Prasarita Padottanasana
- It strengthens the feet.
- It improves posture.
- It’s a good pose for stress, anxiety, and depression.
- Its symmetrical shape keeps your pelvis, sacroiliac joint and spine neutral and quiet.
- It gives the heart rest while encouraging the movement of stagnant.
Ardha Chakrasana Yoga Asanas
What you should know before you do this Asana: Do not try this Asana if you had any neck, shoulder or spine injury.
Benefits of Ardha Chakrasana
- Effective to reduce stomach and thighs fat.
- Stimulates the pancreas and controls high blood sugar.
- It improves lung capacity.
- Cures respiratory disorders.
- Regulates blood pressure.
Viparita Virabhadrasana Yoga Asanas
What you should know before you do this Asana: Do not try this Asana if you had any neck, shoulder, or spine injury.
benefits of Viparita Virabhadrasana
- The pose also improves flexibility in the spine, inner thighs, ankles, and chest.
- it increases blood circulation within the body.
- it can reduce fatigue and calm one’s mind.
Chakrasana Yoga Yoga Asanas
What you should know before you do this Asana: If trying for the first time takes some assistance or it might cause you serious injury.
benefits of Chakrasana
- Balances the Nervous system
- Energizes the body
- Heightens Lungs Health
- Reduces Osteoporosis
- Strengths the Vertebrae
Ardha Chandrasana Yoga Asanas
What you should know before you do this Asana: If you are a Vertigo patient then be careful or avoid altogether.
benefits of Ardha Chakrasana
- Balances the Nervous system
- Energizes the body
- Heightens Lungs Health
- Reduces Osteoporosis
- Strengths the Vertebrae
Adho Mukha Svanasana Yoga Asanas
What you should know before you do this Asana: Avoid doing this asana during pregnancy, or you have neck or back problems.
Benefits Of Adho Mukha Svanasana
- Adho Mukha Svanasana lengthens the spine, strengthens the muscles of the chest increasing lung capacity.
- Adho Mukha Svanasana is also beneficial for lung disorders like Asthma.
- It calms the brain and helps relieve stress and mild depression.
- It helps relieve the symptoms of menopause.
- It relieves headaches, insomnia, back pain, and fatigue.
Bakasana Yoga Asanas
What you should know before you do this Asana: This asana is all about balancing on your arms the center of gravity, and so any haste can be seriously injurious.
Benefits of Bakasana
- It increases the flexibility and elasticity of the spine.
- Strengthens the Sacral Chakra
- It promotes coordination, balance, and concentration, bringing harmony in life and improving our ways of sitting and standing.
- The stretching of the groins helps prevents the injuries to the gracilis responsible for the hip adduction and knee flexion.
Makarasana Yoga Asanas
What you should know before you do this Asana: If you have any neck injury avoid giving pressure on your neck.
Benefits of Makarasana
- Effective to reduce stress, anxiety, and depression.
- Improves blood circulation.
- Much effective to prevent constipation and indigestion.
- Beneficial in the treatment of high blood pressure and heart disease.
- Stretches your spine and brings flexibility.
Salabhasana Yoga Asanas
What you should know before you do this Asana: If you have any neck injury avoid giving pressure on your neck.
Benefits of Salabhasana :
- It helps to reduce the abdominal fat and tone the abdomen.
- It helps to strengthen your back muscles.
- It helps in repairing your entire spinal cord and replenishes it.
- It strengthens your neck muscles, rectifies neck pain, and repairs defects in the neck joints.
- It helps to decrease constipation.
Supta Virasana Yoga Yoga Asanas
What you should know before you do this Asana: If you have any neck injury avoid doing this asana.
Benefits of Supta Virasana
- It strengthens your arches
- It relieves sleeping disorders
- It helps people who suffer from high blood pressure
- It stretches your ankles and also your abdomen
- It relaxes tendons, ligaments, and many smaller muscles in the knee
Kumbhakasana Yoga Asana
Benefits of Kumbhakasana
- Kumbhakasana strengthens the shoulders and arms.
- It strengthens the muscles along the spine.
- It tightens the abdominal muscles.
- It helps to build stamina and endurance.
Vasisthasana Yoga Asana
benefits of Vasisthasana
- It makes the legs, abdomen, and arms strong.
- The back of the legs gets a good stretch.
- Strengthens the arms, shoulders, and legs
- Improves sense of balance and stability
Utthan Pristhasana Yoga Asana
Benefits of Utthan Pristhasana
- it Calms Your Mind and Controls Stress
- it tightens up your core muscles, which leads to toning up your belly by reducing the excessive fat around the lower abdomen.
- it helps in removing the tightness and stiffness in the hip muscles.
- It helps in preventing the joint dislocation which you can get while carrying any heavyweight.
- it tones up your glute muscles by strengthening them and making them stronger.
Baddha Konasana Yoga Asana
Benefits of Baddha Konasana
- Stimulates abdominal organs, ovaries and prostate gland, bladder, kidneys, heart and improves general circulation.
- Stretches the inner thighs, groins, and knees
- Helps relieve mild depression, anxiety, and fatigue
- Therapeutic for flat feet, high blood pressure, infertility, and asthma
- Consistent practice of this pose until late into pregnancy is said to help ease childbirth.
Relaxing Yoga Asana
Shavasana Yoga Asana
Benefits of Shavasana
- It relaxes your whole body.
- Releases stress, fatigue, depression, and tension.
- Improves concentration and stimulating blood circulation.
- Calms the mind and improves mental health.
- Beneficial for those suffering from a neurological problem, asthma, constipation, diabetes, indigestion.
Virabhadrasana Yoga Asana
Benefits of Virabhadrasana
- Strengthens your shoulders, arms, legs, ankles, and back
- Opens yours hips, chest, and lungs
- Improves focus, balance, and stability
- Encourages good circulation and respiration
- Stretches your arms, legs, shoulders, neck, belly, groins and ankles
Uttana Padasana Yoga Asana
Benefits of Uttanpadasana
- Cures stomach disorders like acidity, indigestion, and constipation
- Helpful for those suffering from gas problems, acidity, arthritis pain, heart problems, and waist pain.
- Good for diabetes patients.
- Improve the function of digestive systems.
- increasing blood circulation around the body.
Vajrasana Yoga Asana
Benefits of Vajrasana
- helping keep the mind calm and stable
- curing digestive acidity and gas formation
- strengthening thigh muscles
- helping to relieve back pain
- increasing blood circulation to the lower abdominal region
- helping to reduce obesity
Matsyendrasan Yoga Asana
Benefits of Matsyendrasana
- Good for increasing the flexibility and function of the vertebrae of the spine.
- Cures constipation and indigestion.
- It helps to increases oxygen supply to the lungs.
- Beneficial for slipped disc patient.
- Helpful in the treatment of diabetes, constipation, spinal problems, and Cervical Spondylitis
Ustrasana Yoga Asana
Benefits of Ustrasana
- Ustrasana stretches chest, abdomen, quadriceps, and hip flexors.
- Improves spinal flexibility; strengthens shoulders and back muscles, thighs, and arms;
- Energizes the body, reduces anxiety and fatigue.
- Stimulates endocrine glands, kidneys and digestive systems stretching the abdomen and also curse constipation.
- Stimulates and improves respiratory and nervous systems by proper blood circulation.
Garudasana Yoga Asana
Benefits of Garudasana
- Strengthens and stretches the ankles and calves
- Stretches the thighs, hips, shoulders, and upper back
- Improves concentration
- Improves sense of balance
Natarajasana Yoga Asana
Benefits of Natarajasana
- This posture can assist in losing weight, as you tend to burn calories during practice.
- It strengthens and stretches your ankles, legs, thighs, chest, abdomen, thorax, and hips.
- This pose develops greater flexibility in your spine, shoulders, and hamstrings.
- It acts as a great stress buster, calming your mind.
- It improves your digestive system.
Naukasana Posture Yoga Asana
Benefits of Naukasana
- It helps to reduce belly fat.
- Improve the function of digestion.
- Regulates the function of the pancreas, liver, and lungs.
- Good for a diabetes patient to maintain the sugar level.
- Improves the function of kidney, thyroids and prostate glands.
Marjariasana Yoga Asana
Benefits Of Marjariasana
- It stretches, strengthens, and adds flexibility to the spine.
- Both your shoulders and wrists will be strengthened.
- The digestive organs are massaged and activated, and therefore, the process is improved.
- Being on your fours also improves the circulation of both blood and oxygen in your body.
- The stretching relaxes the mind and removes all the stress and strain.
Utthita Hasta Padangusthasana Yoga Asana
Benefits of Utthita Hasta Padangusthasana
- Enhances your physical balance
- This asana improves core strength and leg strength
- It perfectly stretches hips, adductors and makes them stronger
- It strengthens arm & back muscles with regular practice
- It improves the focus and thus calms the mind. Consequently, it develops better focus and greater concentration
Hasta Uttanasana Yoga Asana
Benefits of Hasta Uttanasana
- It improves digestion.
- It stretches and tones the muscles of the abdomen.
- It expands the chest and the rib cage resulting in the full intake of oxygen. The lung capacity is fully utilized.
Vrikshasana Yoga Asana
Benefits of Vrikshasana
- Improves balance and stability in the legs
- Strengthens the ligaments and tendon of the feet
- Strengthens and tones the entire standing leg, up to the buttocks
- Assists the body in establishing pelvic stability
- Strengthen the bones of the hips and legs due to the weight-bearing nature of the pose
Vyaghrasana Yoga Asana
Benefits of Vyaghrasana
- Loosens your leg and hip joints
- Stretches your abdominal muscles
- Keeps your digestive system in check
- Induces proper and great metabolism
- Stimulates rich blood circulation
- Responsible for weight loss in your hips and thighs
Bhekasana Yoga Asana
Benefits of Bhekasana
- Stretches the entire front of the body, ankles, thighs and groins, abdomen and chest, and throat, and deep hip flexors
- Strengthens the back muscles
- Improves posture
- Stimulates the organs of the abdomen
Gomukhasana Yoga Asana
Benefits of Gomukhasana
- It provides power to your ankles, thighs, shoulders, armpit, chest, deltoid and triceps
- Relieves chronic knee pain
- Strengthens your spine and abdominal muscles
- Helps decompress the low spine
- Strengthens the hip joint
Virasana Yoga Asana
Benefits Of Virasana
- Reduces swelling of the legs during pregnancy (through the second trimester)
- Therapeutic for asthma and high blood pressure
- It stretches thighs, knees, ankles, and feet.
- improves blood circulation in the legs.
- Beneficial in gas problems.
- Useful in Asthma and high blood pressure.
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