Basic Yoga Postures
Article by Nilford Gonzalas
The ancient art of Yoga that is meant to aid overall wellness of those who perform it regularly consists of three main pillars. These three pillars of yoga are the Asanas, Pranayam and Dhyan. The asanas refer to the physical exercises of yoga, Pranayam consists of breath control exercises and Dhyan refers to meditation. Each of these has to be performed in certain variations that are meant to meet the requirements of different learners at different levels. For those in the beginner stage and have had no athletic connections before in their life, or, for a very long time (that is over a decade or, more), the schedule is kept very simple.
While Pranayam and Dhyan are not physically exerting, the asanas tend to take its toll on the new learners. Therefore yoga for beginners is designed to include some very basic poses that tend to increase flexibility of joints, enhance posture and develop a certain level of endurance. There is another aspect that needs to be considered before beginning yoga. This aspect refers to the age of the beginner. It is always better to start early as the yoga postures can be performed with greater ease.
It is a fact that no chronological age-group is too young or too old to begin this multifaceted art. But, being young, that is within the age of 8 to around 15 years, a person can take full advantage of flexibility and stamina. Age of 16 to 25 is also more-or-less the same. After this age, both flexibility and stamina may show a steady decline because of distancing oneself with physical activities and getting attached to the regular 9 to 5 routine. Starting early and sticking with yoga for the rest of one’s life yields greater benefits that can be experienced for long.
Some basic yoga postures which are very simple and are usually included in the schedule for beginners are the Tadasana, Trikonasana, Bhujangasana, and Shavasana. Tadasana is the basic standing posture. Here, the trainee is supposed to stand with spine erect and feet touching each other. The knee caps have to be tightened and pulled up along with stomach pulled in and chest brought out. Body weight has to be distributed equally on both feet.
In Trikonasana one is supposed to stand straight with one and a half shoulder-width gap between both feet. Then, bending the upper body, the right toe has to be touched with the left hand, the other hand being held straight over the head, and eyes set upon it. The same has to be repeated with the other hand. This asana, one of the most suggested yoga for beginners, is not very difficult to achieve and has multiple benefits which also include increase in height. Bhujangasana is the cobra pose which is performed by lying on one’s stomach, and raising the upper body with the help of arm placed right under the shoulders. Shavasana is the corpse pose and is nothing more than lying motionless on the ground in complete relaxation. It is usually performed after the entire schedule of asanas is completed. These are the simplest asanas that causes minimum exertion to the body as a beginner.
About the Author
The author is a specialist yoga trainer for different types of yoga like Bikram yoga, yoga for weight loss, yoga for weight gain, yoga for breathing issues and other yoga exercises. He is writing articles and blogs of yoga and the benefits of yoga since a long time.