Yoga Exercises for Beginners

FitnessVigil Staff Oct 3, 2018
Some basic yoga exercises for beginners are listed here. It also highlights the importance of this ancient discipline.
In the last few years, the world has really opened up to the science of yoga. People are increasingly becoming aware of its numerous benefits. Therefore, it doesn't really come as a surprise that new yoga training institutes, centers, etc., keep popping up all over the world, and that too at quite a rapid pace. 
After all, it's a classic case of demand vs supply. As the growing curiosity about this art manifests into a higher demand for learning, so does the global supply factor increase proportionately, in order to meet the rising demand.
For those of you who indirectly (i.e., through the reference of a friend, relative, neighbor, etc.) have been introduced to this science, in order to boost your knowledge about the subject, here is a list of some basic exercises that beginners can bring into consideration.
First and foremost, yoga exercises are way different from the diverse set of physical activities, which (as per our understanding) usually constitute the word 'exercise'. These exercises are all about body position, mind control, breath control, rhythm, etc. Therefore, they are often referred to as poses.

Basic Yoga Exercises and Benefits

Bhujangasana or Cobra Pose

Body Areas Targeted: Lower back, spine, chest, lungs, abdomen

Matsyasana or Fish Pose

Body Areas Targeted: Upper back, neck, chest muscles

Setu Bandhasana or Bridge Pose

Body Areas Targeted: Spine, chest, lungs, neck, shoulders

Marjariasana or Cat Pose

Body Areas Targeted:  Relieves stiffness in the spine and back

Balasana or Child Pose

Body Areas Targeted: Stretches and relaxes hips, thighs, back, spine

Navasana or Boat Pose

Body Areas Targeted: Strengthens the spine, abdominal muscles and hip flexors

Virasana or Hero Pose

Body Areas Targeted: Stretches thighs, legs, knees. Improves digestion

Adho Mukha Svanasana or Downward-facing Dog Pose

Body Areas Targeted: Stretches shoulders, hamstrings, calves. Calms the brain

Utkatasana or Chair Pose

Body Areas Targeted: Strengthens spine, calves, arms, thighs. Stimulates the diaphragm

Halasana or Plow Pose

Body Areas Targeted: Strengthens neck, abdominal muscles, spine.

Padmasana or Lotus Pose

Body Areas Targeted: Stretches knees, ankles. Stimulates the spine, pelvis, abdomen

Paschimottanasana or Seated Forward Bend

Body Areas Targeted: Stretches spine, hamstrings, back. Relieves stress and anxiety.

Garudasana or Eagle Pose

Body Areas Targeted: Stretches hips, thighs, calves, shoulders, upper back. Improves body balance.

Ardha Matsyendrasana or Half Lord of the Fish Pose

Body Areas Targeted: Stretches hips, thighs, shoulders and neck. Strengthens the spine.
The Suryanamaskara or the Sun salutation exercise is another very good yoga exercise for beginners. It is a full-body workout, and is very good for your overall health and well-being. The Bhujangasana, Marjariasana, and the Navasana are extremely effective in tackling back problems and back pain.
However, if you have a history of severe back problems, then it is recommended that you perform these asanas strictly under the supervision or guidance of a trained instructor.
Disclaimer: The information provided is solely for educating the reader. It is not intended to be a substitute for the advice of a medical professional.