A gift for the senses and peace for the mind, Yoga is an activity with no repercussions. It has the ability to provide enlightenment, and flexibility, promote weight loss and peace of mind. Yoga was first introduced in India and it has been practiced by individuals since 2700 BC. Though, it has started only now gaining traction in the rest of the world. 

People have started to recognize the physical, mental and spiritual benefits of doing yoga. It’s not just about physical fitness anymore, but also the mental agility that comes from practicing yoga. The benefits of yoga are not hidden from anyone, yoga helps in stress management as well improves strength, balance and flexibility. For the people who are in a time crunch or are beginners, we have carefully selected some of the best Yoga Stretches for beginners and compiled a list for your benefit.

Good Yoga Stretches:

1. Uttanasana (Standing Forward Bend)

One of the best yoga stretches for beginners, it is also a stretch that can be done anywhere. It does not require any equipment or twisting the body into complex positions. Most importantly, it is a standing exercise. This exercise aims to loosen hamstrings and bring more flexibility to the legs. Additionally, it is also said to help with insomnia.

How Do You Do The Pose?

Stand straight and bend your body forwards for the fingers to touch your toes. Make sure to not lock your knees as it can result in pulling a muscle. However, also don’t bend them more than the tiniest fraction, to gain the most out of the stretch. 

2. Urdhva Hastasana (Upward Salute)

A complete body stretch that requires nothing but yourself. It is an ideal Pose to do after you wake up in the morning as it revitalises all the muscle groups and creates better mobility in the body throughout the day. Truly, the easiest yoga stretch for a beginner. It also has the added advantage of being done anywhere as it does not require a lot of effort or time or space.

How Do You Do The Pose?

The first position is to stand straight. Then, raise your hands above your head as you slowly start to rise and stand on your toes. Next, fold your hands together in ‘namaste’. Hold that pose for a few seconds, relax and then repeat for a few times, until you feel your muscles have loosened up.

3. Tadasana (Mountain Pose)

One of the most basic yoga stretches for beginners, the mountain pose is a good stretch to improve posture and elongate the spine. Tadasana will enable you to feel your body in its being and connect with each body part and its works. Slouching and a curved spine is an arising problems among today’s generation. This pose helps to eradicate that problem and promote an attractive, aesthetic, and healthy posture. 

How Do You Do It?

First, stand with your feet touching. Lift your toes, separate them and come back down. Stand with the weight of your body rooting on your feet. Now, use the muscles on the front of your thighs to draw them up and turn the thighs inward. Your arms should be on your side with palms facing forward. Your hands should be stiff and the fingers pointing downwards. Keep the position for a few rounds of breathing. 

4. Kumbhakasana (High Plank)

Plank is an amazing exercise that is very popular among fitness people nowadays. A variation of the plank that is easier to do is Kumbhakasana. A high plank is considerably easier than the normal plank but has the same benefits. It promotes core strength and builds arm muscles. Therefore,it can be constituted as one of the best yoga stretches. Since it is easy to do, one can easily drop to the floor and assume this position anywhere they want to.

How Do You Do It?

Lay on the floor or mat and rise with the help of your arms, while keeping your toes on the floor. The base of your feet should be facing back as your toes remain in contact with the ground. Your face can face downwards or upwards as comfortable. However, make sure to not lock your elbows as your body is at an incline to the floor.  The position is now complete.

Remember to not lift or dip your hips and hold the position for some seconds.

5. Sukhasana (Easy Pose)

Whenever we talk about yoga, we often visualise Sukhasana. A pose that involves sitting cross legged and a person with the utmost expression of peace on their face. This is how we visualise it, because of what this yoga pose does, not only does it promote good posture and spine elongation but it also relaxes the mind and body by controlling breathing. Since this pose requires sitting down, it is easy for most people to try anywhere they want. 

How Do You Do It?

First, assume the sitting position on a smooth surface and cross your legs easily. Don’t put them on top of each other if that is uncomfortable. Keep your back straight and head held high and breathe. Feel your breathing from your lungs and utilise your abs. Inhale and exhale and feel your surroundings. That will help you relax.

 All the best and keep smiling. Keep following our website for more mindfulness-related tips.

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