5 Yoga Asanas for Beginners

'Yoga is the journey of the self, through the self, to the self.'

The art of practicing yoga helps in controlling our mind, body and soul. It brings together physical and mental disciplines to achieve a peaceful mind and body.

It helps in reducing stress and anxiety and promotes relaxation. In fact, it helps in decreasing the secretion of cortisol - the primary stress hormone, and also improves flexibility, builds muscle strength and perfects your posture.

Sitting in front of the computer for hours especially these days as we are restricted to our homes and everything has become digital, affects our posture seriously and practicing yoga can certainly benefit us. 

So for all you first timers and beginners, here are a few basic asanas to get you started and hooked on to doing yoga everyday!

1. Ardha Chakrasana 

Benefits: 

- This asana tones up the dorsal, calves and lumbar muscles, improves blood flow to chest and neck regions.

- It increases the flexibility of the spine.

- It increases blood supply to the respiratory organs.

- It is very good for treating asthma and lower back pain.

- This asana relaxes cramps in thighs and calves.

Limitations:

Those with vertigo, spondylitis, hypertension and heart problem should avoid this asana.

2. Uttanasana:

Benefits:

- This asana strengthens posterior muscles and ligaments of thighs. Legs are stretched well.

- It helps growth in children. Increased blood circulation to brain, pituitary and pineal glands.

- Good for digestive system, gastric, intestinal problems.

Limitations:

Those suffering from spondylitis and lumbar problems, high blood pressure and heart disease should not attempt this asana. Those suffering from vertigo and migraine should avoid this asana.

3. Vrikshasana

Benefits:

- This asana strengthens leg muscles, groins and inner thigh muscles.

- It also strengthens calf muscles, ankles and spine. It is good for flat foot.

- It improves concentration and sense of balance.

Limitations:

Those suffering from heel pain, knee pain and sciatica problems should avoid this asana.

4. Virabhadrasana

Benefits:

- This asana strengthens and stretches leg muscles, ankles, groin, chest, lungs and shoulders.

- It relieves cramps in calf and thigh muscles, and relieves backaches.

- Therapeutic for carpal tunnel syndrome, flat foot, infertility, osteoporosis and sciatica.

Limitations:

Those with knee problems should not bend the knee completely but can practice under expert guidance.

5. Vajrasana

Benefits:

- This asana makes people look younger and energetic. It makes the body strong.

- Loosens the joints and muscles of the legs. Increases blood circulation to the lower abdominal region.

- Aids in digestion, good for hypertension, sciatica, varicose veins and gastro intestinal disorders.

- Strengthens psycho-psychological system.

Limitations:

- Those with severe knee pain should not attempt this asana.

So these are the top five basic asanas to get you started!

- Meghana Saripalli (Team SYNC Snippets)