Yoga is one of the most popular and effective types of physical exercise.
This is because it does not only work on your body, but also on your mind and spirit.
Yoga is extremely beneficial for your overall physical and mental health.
From increased strength to flexibility, maintaining a balanced metabolism to weight loss or improved energy and vitality, there are several different reasons you may want to try yoga.
Fortunately, you don’t have to be a pro to reap all the benefits of yoga, a newbie can easily get benefits of yoga.
Practiced every day, yoga can bring significant improvements to your life from every point of view, and it is easier than you think even for beginners.
In this post, we have put together a perfect 15-minute yoga routine for beginners that incorporates some of the best yoga poses that focus on developing balance, strength, and flexibility.
So are you ready to kickstart your yoga journey?
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6 Basic Yoga Poses for Yoga Beginner
This yoga beginner routine will incorporate basic postures, controlled breathing, and relaxation. Just breathe and connect with your body.
1. Mountain Pose (Tadasana)
This is the first pose for your routine, and it is simple yet important.
All you have to do is to stand straight, with all your toes touching the floor, your arms on the sides of your body.
Maintain this position for 2 minutes, and wake up your muscles during this time.
Focus on your toes, feel each one of them, then go up to your legs, your waist, your shoulders, and your face. Visualize your body relaxing from your toes to the top of your head.
2. Downward Facing Dog ( Adho mukha svanasana )
Yet another simple position, this pose will allow you to stretch, strengthen and relax your muscles while releasing any potential pressure points on your back.
Stand straight, then bend forward until your palms touch the ground.
Maintain your weight on your palms and feet; bring them close together, which means your butt will be significantly higher than the rest of your body.
Maintain this position for 3 minutes, and breathe deeply while staying in this pose.
3. Plank Pose (Phalakasana)
You are already on your Yoga mattress. Once you are done with the previous position, lower your butt and move your palms away from your feet, until your body is a straight line.
Support your weight in your palms and the tip of your toes. This exercise is excellent for your leg and core, and it is enough to maintain this pose for 2 minutes.
4. The Child’s Pose
Sit on your knees on the Yoga mattress. Lean forward with your hands straight, put your palms on the ground.
You should support your weight on your palms and the chin of your legs. This is a resting pose excellent for people who have back pain or spend a lot of time standing throughout the day. Maintain this pose for 2 minutes.
5. The Tree (Vriksasana)
This exercise will improve your balance and stability, and bring you peace of mind.
Get back up, stand straight. Bring your palms together in front of your chest; raise your left leg and support it on your right inner thigh.
Maintain this position for 3 minutes; breathe deeply, and maintain every breath for 2 seconds before exhaling.
6. Seated Forward Bend (Paschimottanasana)
This is an excellent exercise to end your routine, as it will help you relax and stretch. Sit down on your Yoga mattress, extend your legs.
Put your palms on the floor, next to your feet; bend forward as much as you can, until your abdomen touches your knees. Maintain this pose for 3 minutes.
Be sure you are regular in your yoga practice. This routine won’t take much of your time, but it will help you get to know the benefits of Yoga.
Try to practice yoga daily, you can complete it at any moment of the day to enjoy numerous health and mental benefits.