The easiest way to begin while beginning in Yoga is Savasana, the art of lying flat on your back on the floor as you rest your arms wide and relax your spine. Many beginners who get exposed to the benefits of yoga vouch that stretching their legs beyond a certain point is painful. Which is why many, who come to receive yoga teacher training in India attain different levels of expertise depending on the pace and scope of flexibility they can afford. If you happen to be looking for a training program like a yoga teacher training in Rishikesh, the first thing to do is to practice yoga postures that can be easily practiced at home first.
Here’s a list of different types of yoga postures to practice:
Ashtanga Namaskara, or the caterpillar pose
In ashtanga namaskara, allow yourself to lie flat on your stomach and gently pull the hips upward so that your abdomen is away from the floor. Rest your arms on the floor while gently bending the knees. Every yoga school in India initiates this yoga gesture for beginners and advanced yogis alike as it helps in strengthening the spine and allows for greater body flexibility.
Baddha Konasana, or bound angle pose
Formerly known as Bhadrasana, the bound angle pose is where you sit on the floor, widening your knees so that the soles of your feet come together. This pose is an excellent way to reduce menstrual pain in women. Additionally, Baddha Konasana stretches your thigh muscles, improving flexibility. Practice this asana for improved heart circulation and mental strength.
Balasana, or child’s pose
A restorative posture in yoga, Balasana is exercised between more rigorous yoga exercises. Improving spinal flexibility, child’s pose stretches the back and relieves shoulders muscles, strained overtime. The benefits of this asana are plenty, ranging from improved back flexibility to reduced stress.
This yoga posture made a comeback from the time of sages to contemporary yoga practice by yoga guru B.K.S. Iyengar. In this pose, the individual is supposed to place the left leg up on the right, twisting their back as their right-hand reaches the left leg from behind. This is a fantastic posture for improving spinal strength along with strengthening the abdominal muscles.
Bhujangasana, or cobra’s pose
This yoga posture is a chest opener that allows for the opening of the heart chakra as well. Lie on your stomach on the floor. Gently place your arms on either side. Spread your legs at least two feet apart and gently raise your back upwards with the support of your arms. Open up your chest while you stretch your legs to assist in cobra-like formation of the body. Bhujangasana is a great yoga exercise to strengthen back and relieve tensed muscles around it while strengthening the abdominal wall.
Uttanasana, or standing forward bend
It’s a yoga practice that requires consistency. While standing, gently inhale as you bend your upper body using the hip bone. Gently bend your knees if the practice gets hard and allow your hands to touch your feet, as your sternum gets activated. A perfect way to strengthen hamstrings and abdominal muscles, uttanasana can be perfected over time but the results are beneficial to both mind and body.
Virabhadrasana, or warrior’s pose
This yoga posture is a form of lunging forward with one leg as the other is stretched backward. The core remains in the center with arms stretched upwards or sideways while facing front. This yoga posture opens the hip muscles and energizes the core. To improve energy levels of the body, this posture can be performed every morning upon waking up.
These are some of the simple yoga postures which can be practiced on a daily basis for health as well as to prepare oneself for the intensive yoga teacher training course.