Basic Yoga Poses For Beginners Part 2

This Blog will be a continuation of my first post basic yoga poses for beginners part 1 as there is just to many poses for one post.

Over the 18 years I have been doing yoga I have had many teachers all were different, but all were fantastic in their way.

There is no substitute for a good teacher when beginning yoga.

I say this because it will be hard to fathom the poses from a blog or the countless yoga books and magazine that are available now.

This will not stop me from doing this blog, as I have come to understand it is cathartic to talk about the thing that define you.

I only say go to yoga classes because it is a safe space with the proper guidance, because like any activity you can injure yourself if you don’t now what you are doing.

The Best Teacher:

HEADSTAND VARIATION

My first teacher of 10 years was the best I had he was very mindful of building up to a level first before going in to a headstand etc…

To use an example of a very hard pose to do.

A pose I never really mastered, not essential to do as their are so many basic yoga poses which are of great benefit to you and your general well-being.

I guess all I am saying give it a go it may not be for you but you will never now if you don’t give it a go.

In this post I will do only a few yoga poses which I think anyone can do without hurting yourself.

Remember to use yoga props like blocks and blankets to assist you in your practice.

Remember you have items around the house like books for blocks you don’t have to spend a lot money to get started most classes provide mats, blocks, and straps.

Even if you only meditate you will feel refreshed.

Always remember to breathe in and out of the nose this practice will assist you in stressful situations it will come naturally one day you won’t even now you are doing it.

Basic Yoga Poses:

Cross Legged:

CROSS LEGGEDAnother interesting name from the Sanskrit language.

Swastikasana means cross-legged pose and is one of the easier poses and represents its meditative spirituality.

The benefits of this pose is to rest tired legs and feet.

Reduces inflammation of the veins in the legs makes the hip joint and groin supple.

Strengthens the cartilage of the knees and relieves pain in the knees. Improves circulation and reduces inflammation in the knees.

Let’s begin with sitting in staff pose (Dandasana) stretch the spine and open the chest, bend your knees.

Place your right foot under the left thigh, and your left foot under your right thigh, cross your legs.

Then place your hands on your knees palms facing up and fingers together.

Your neck and spine should be upright and erect, but relaxed as well.

Keep neck soft and look forward.

Hold the pose for 30-60 seconds while breathing through the nose softly.

Good time to meditate if you want to all you need to do differently is close your eyes and focus on your breath going in and out of your nostrils.

Fixed Angle Pose Fixed Angle Pose:        

In this sitting pose the knees are bent and the soles of the feet are joined together.

The benefits of this pose is stiffness in the hips, groin and hamstrings are alleviated with constant practice.

Other benefits included are circulation is improved which stimulates the heart.

Tones the spinal column, abdominal and pelvic region.

Sit in staff pose bend your right knee and hold your right ankle and bring in towards you groin do the same with your left leg bringing soles together.

Hold your feet firmly near the toes make sure that heels touch the groin.

Stretch your spine upwards.

Push your thighs as much as you can to the floor and look straight ahead.

Hold for 30-60 seconds again breathing naturally.

Boat Pose:                BOAT

In this pose the body takes the shape of a boat.

Though basic can be testing as it puts a bit of pressure on the abdomen and back so if feeling some discomfort just stop.

I would just hold for short periods of time say 5-10 seconds until you build up your core strength.

Benefits of this stimulates the thyroid gland, increasing the metabolic rate.

Increases blood circulation in the abdomen and of course it tones the abdominal muscles and tones kidneys.

Reduces lower back pain by strengthening the spinal muscles and abdomen.

OK sit on the floor in staff pose and find your balance forward on your sitting bones. Shift around until you feel balanced.

Bend and raise your legs halfway in towards your chest, and extend your arms out parallel to your lower legs.

Lift your lower back in and up so that your spine isn’t collapsing.

Hold for 30-60 seconds or five to 10 breaths as I said before can be challenging so don’t over do it.

If you have the strength, try to straighten your legs.

Downward Facing Dog:

Downward Facing Dog

This particular pose takes the shape of a dog stretching itself.

This asana is good for a host of reasons, great for runners as it reduces stiffness in the heels.

Holding the pose for one minute restores energy when you are tired.

The pose stimulates the nervous system, and continuous practice will restore the body of its energy.

Kneel on the floor, extend your arms forward and step your feet back.

Tucking your toes under, lift your buttocks and straighten your legs.

Release your heels to the floor.

Relax chest through your shoulders.

Look down in the direction of your feet.

Hold for 60 seconds.

Exhale as you release down, then rest.

Another great basic pose everyone should have in their routine

Great Basic Poses for You:

If You do these poses in your regular routine you will see great physical changes to your well being.

If you have got this far you may have an interest in Yoga after all.

So do yourself a favor and do a regular yoga class.

I would love to hear your thoughts about this post or this site in general.

I will answer all the comments on my website personally so drop me a line below if you have any Yoga questions or comments.

I’m happy to help any way that I can.

copywrightNamaste Shane.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietitian before starting any fitness programme or making any changes to your diet.

10 thoughts on “Basic Yoga Poses For Beginners Part 2”

  1. Thanks for sharing this!

    My wife and I have been looking for ways to improve our everyday health, including cardio, a better diet, and such. Recently she was looking up yoga (we even got a yoga mat). I have to admit I only know yoga through references in tv shows and whatnot but don’t have an actual understanding behind it.

    Reply
    • Hello Mike,

      Thank You for reading my Yogarjuna blog. 

      Hope you and your Wife consider Yoga as one of your ways of getting better health. 

      Kind Regards Shane.

      Reply
  2. These are fantastic poses for anyone looking to break into Yoga but might not be ready to find an actual instructor just yet. I do agree that books or blogs are nothing compared to hands-on experience under the direction of an instructor, but there are a lot of people out there too leary of attending a class for one reason or another. An article like this will give them at least a general idea of how to perform the poses and from there, once they gain some confidence in the basics, go out and seek instruction. 

    Reply
    • Hello Todd, 

      Thank You for taking the time to read my article i really appreciate it. 

      You are right there is no substitute for a Yoga instructor, especially when you are a beginner, as it can be harmful to you, if you are not sure how to do it properly.

      All i hope to do with my website is to express what i know about Yoga and if one persons goes ahead and does Yoga that would be fantastic. 

      Kind Regards Shane.

      Reply
  3. That’s an awesome article, Shane. I’m from India and I never bothered about learning yoga kind of exercises. Your article gave me some basic exercises to do. I’ll surely try them after knowing their advantages. 

    I’m really glad to see that your entire website is dedicated to yoga. How much time is required to master yoga? Have you learned it from India? My home is merely 100km away from Indian Yoga guru Ramdev, but I never considered learning from him as I thought is too tough to do! 

    Anyways, thanks for sharing this useful article. It will be useful to many. 

    Namaste and Best Wishes

    Reply
    • Hello Akshay, 

      Thank You for reading and asking questions. 

      To master Yoga would take a lifetime of dedication which is asking alot of many people. 

      I personally live in Melbourne, Australia I would love to go to India and train with the Grand Masters one day. 

      I am glad you found this article useful and hope it encourages you to try Yoga as you live in the country that gave birth to Yoga. 

      Kind Regards Shane.

      Reply
  4. Thank you for sharing this article. Yoga is right there on top of my list next to meditation. Both are things I really should start doing but somehow I manage to come up with excuses to why I should postpone until tomorrow.

    However, with the beginner poses explained and shown in this article, fresh in mind, I will start tomorrow.

    Reply
    • Hello Lars, 

      Thank You for reading my article on beginners Yoga poses and I hope it invigorates your Yoga practice. 

      Keep up the meditating I do have articles on my yogarjuna.com site about meditation and it’s benefits if that interests you.

      Kind Regards Shane.

      Reply
  5. Oh wow!  Amazingly relaxing just to read about it.  I did start a yoga class some years ago however they ceased when the teacher moved on.  My small experience with it was pleasurable and at times challenging.  I live rurally therefore classes tend to come and go.

    How long does it take to reap the benefits of yoga?  I believe it takes years to become master.  Is this correct?  Please share a little about yourself.  When and why did you start?  How many years have you been doing yoga?  Did you start because of a health issue?

    Thank you,  Cheers 

    Reply
    • Hello Jill, 

      Thank You for your questions about Yoga. 

      As far as being a Yogi master, can depend on your dedication to Yoga. 

      Yogi masters dedicate there lives to a more spirtual way of life, and Yoga is much more than the physical side of doing postures.

      I have began doing Yoga, about 17 years ago, and did begin Yoga due to a lower back complaint, which is much better now due to Yoga. 

      Kind Regards Shane.

      Reply

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