Tadasana or Mountain Pose Though it is one of the easiest hatha yoga for beginners, Tadasana has been considered the “mother of asanas” as most of the asanas begin from this simple yoga pose. The word “Tada” means the mountain and thus, the name is mountain pose in English. If done with perfect technique, this beginners’ yoga helps in improving the respiratory system, increases knee strength, supports the digestive system, and boosts blood circulation. Directions: Stand barefoot on the yoga mat. Your feet and legs should be together. Now, bend your knees a bit and straighten them again to loosen up the joints. Focus on one point to avoid distraction. This is known as drishti and helps in improving mental awareness. Engage all the leg muscles and press all four corners of the feet: big toe, little toe, left side heel, and right side heel. Stretch your tailbone as if energy is passing through the body. Raise your head while breathing deeply. Gently raise your toes and balance the body. Now, stretch your hands upwards while balancing your body on your toes. Hold this pose for 5-10 seconds and exhale gently. Duration: Begin by doing this yoga for beginners at home 2 to 3 times and gradually increase the duration. Uttihita Chaturanga Dandasana or Plank Pose This is one of the most active beginners’ yoga that works for the overall muscles of the body. It strengthens the arm muscles while engaging your core muscles. It also stretches the feet and Achilles tendons. This yoga for beginners can also help in relieving the symptoms of menopause. Directions: Come in the high plank position with all four of your limbs touching the floor. You can slightly bend your elbows to feel comfortable. Keep your body in a straight position and engage the lower and upper ab muscles. Focus on breathing and keep your head slightly down. Separate your feet to maintain stability. Hold this position as long as you can. Duration: Beginners start by holding the plank pose for 10 seconds and gradually increase to 30, 45, and 60 seconds. Balasana or Child Pose Balasana is not just yoga for adults but also a great yoga for kids
. Since it resembles a fetus position, it is also known as Garbhasana and Shashankasana. It is one of the most taught yoga for beginners at home. Its main focus is on regulating the breath. You can also try this yoga for digestion
improvement and alleviate bloating issues. Directions: Start this simple yoga by sitting on the heels. Keep your knees apart or together as you please. Slowly, bend your body forward and touch the floor with your forehead. Your arms should remain along with the body with palms facing upwards. Now, gently press your chest on your thighs. Regulate your breathing and stay in the position for 45 sec to 1 minute. As you inhale, imagine that your breath is going towards your navel and pull your navel inwards. While you exhale, release stress from your whole body including the arms. Repeat this process for 4 to 12 breaths. Place palms under your shoulders and raise your body to return to the starting position. Duration: You can try this yoga for beginners at home for 1-3 minutes. Surya Namaskar or the Sun Salutation Surya Namaskar is one of the best yoga for beginners. It is, in fact, a combination of 12 different easy yoga poses. They help in releasing stress, strengthen the body, and improve flexibility. You should include it in morning yoga for beginners to get the best results. Surya Namaskar also helps in weight loss and getting a toned body while offering a positive impact on the mind. Directions: Pranamasana (Prayer pose): Begin with this easy yoga pose by standing straight. Relax your shoulders and when you breathe in, lift your arms. Hold your palms in a prayer position as you exhale. Hastauttanasana (Raised arms pose): Now, breathe again and lift your hands in upward directions so that they stretch above your head. Keep your biceps near your ears and stretch your body backward. Hastapadasana (Standing forward bend): Exhale and now bend your body forward to touch your toes with your fingertips. Ashwa Sanchalanasana (Equestrian pose): Now move a bit and push your right leg back. Touch the left knee on the floor and look upwards. Dandasana (Stick pose): Inhale and take the left leg back. Your body should be in a position where the whole body is in a straight line. Ashtanga Namaskara (Salute with eight parts or points): It is time to gently bring both of your knees down to the floor. Touch the floor with your chest and chin while holding your hips slightly up. Eight points of your body i.e., chin, chest, two palms, two knees, two toes should touch the floor. Bhujangasana (Cobra pose): Relax and breathe again. Now, slide forward with your chest raising like a cobra. Your head should be facing upwards. Adho Mukha Svanasana (Downward facing dog pose): Breathe out and raise your Hips to make an inverted “v” pose with your body. Ashwa Sanchalanasana (Equestrian pose): Come back to Ashwa Sanchalanasana as mentioned in Step 4. Hastapadasana (Standing forward bend): Now, bend your body with palms touching the floor to come in Hastapadasana pose. Hastauttanasana (Raised arms pose): Rise up with extended hands that return to the prayer pose with folded palms. Tadasana (Mountain Pose): In the last pose, return your folded palms to your chest and stand straight in the mountain pose. Duration: It is good to perform 12 rounds of Surya Namaskar daily.