Yoga is an ancient exercise form that combines exercise and meditation for a holistic experience. Today, Yoga is practiced as Hatha Yoga, mostly aimed at physical fitness and well being. Basic yogasanas are designed in yoga for beginners which orient the entry level students to the foundations of this practice.
In the basic classes of Yoga for beginners, exercises aimed at moving the spine for flexibility are suggested. There are 12 basic yoga postures that stretch the 3 parts of the spine (upper, lower and middle) and help in practicing balance. Here are the 10 asanas that will help in introducing yoga for the beginners:
Sarvangasana, Shoulderstand: In this pose, the legs and the back are propped up in the air with the help of the upper back, head and neck and the elbows.
Halasana, Plough Pose: In this asana, one lies down on the mat, lifts his legs and places them behind his head resembling a plough.
Matsyasana, Fish Pose: Begin this asana sitting in the lotus pose, bend backwards and lie down. Now, supporting the body with your elbows, arch your back as far as possible. This posture help relieve stiff muscles in the neck and back.
Pachimotanasa, Forward Bend: Sit with your legs stretched in front of you; bend forward with hands placed on the souls and the head on the cusp between your knees.
Bhujangasana, Cobra Pose: Lie flat on your stomach using your palms lift the front of your body and bend backwards.
Salabhasana, Locust Pose: Lie flat on your stomach and then lift your head, upper torso, arms and then legs as high as you can.
Dhanurasana, Bow Pose: Repeat the steps of the salabhasana and in the end hold your legs with your hands while raising the upper portion of your body, to give the look of a bow.
Kakasana, Crow Pose: Starting from squatting posture, raise your legs while balancing your body on your hands.
Padahastasana, Forward Bend: Stand straight and bend forwards resting your head on your knees and your hands holding your ankles.
Trikonasana, Triangle Pose: Stand with legs wide apart; bend your hip to one side of your body with the opposite hand stretching over your ear and the other hand holding the leg on its side.
Sirsasana, Headstand and Ardha Matsyendrasana, Spinal twists are two other important asanas in yoga for beginners.