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5 beginner yoga poses & how they benefit you

  1. Tadasana (Mountain Pose)
    Tadasana serves as a foundation for all standing poses. Tadasana benefits one’s body by improving the posture, toning butt and abdomen, making the spine more agile, increasing height in years of growth, and strengthening leg muscles. Practicing this asana consistently assists in regulating one’s digestive, respiratory, and nervous systems. It also helps prevent and reduce problems in knees and ankle joints, as well as body pain in areas such as hips, shoulders, and back pain. To top it all off, practicing it assists in beating dullness and depression.


  1. Utthanapadasana (Raised leg pose)
    Want a six-pack? This is a good start. Utthanapadasana or the raised leg pose is mainly beneficial for those suffering from back pain. It is also highly beneficial for reducing lower belly fat and for getting a flat tummy. Continuous practice of this asana leads to strengthening of lower back muscles and hamstring muscles. Other benefits include improved digestion, treatment of hernia, weight-loss, stronger body, improved ability to overcome nervousness, increased blood circulation, and improved functioning of reproductive organs.


  1. Halasana (Plow/Plough pose)

A common comparison for this asana is plowing a ground for sowing seeds, as it is believed that this pose rejuvenates your body the way plowing essentially and eventually rejuvenates a field. The common benefits of halasana include reduced stress, stimulation of reproductive organs, normalized blood-glucose levels, resolved stomach disorders, reduction of belly and body fat, regulation of menstrual cycle, improved memory, younger-looking skin, and strong and flexible back-bone. Diabetics are advised to practice this consistently in order to keep everything in check.


  1. Surya Namaskar (Sun Salutation)
    Sun salutations are a part of yoga warm-up routines and combine various asanas such as Tadasana (Mountain Pose), Anjali Mudra (Salutation Seal), Urdhva Hastasana (Upward Salute), Uttanasana (Standing forward bend), Ardha Uttanasana (Half Standing Forward Bend), High lunge, Adho Mukha Svanasana (Downward-facing dog pose), Plank pose, Chaturanga Dandasana (Four-limped staff pose), Urdhva Mukha Svanasana (Upward-facing dog pose), Adho Mukhra Svanasana (Downward-facing dog), and Savasana (Corpse pose). The active process of inhalation and exhalation keeps the blood oxygenated and regulates the movement of air into the lungs. Not only does it help maintain weight, but it helps lose excess fat while toning arms and abs and provides flexibility to your spine. Additionally, it promotes a regular menstrual cycle, helps fight anxiety, prevents hair loss and ageing of hair, and helps improve memory and nervous system. Try this move to induce calmth while reaping all other benefits priorly listed.


  1. Kapalbhati Pranayam:
    Kapalbhati is a form of cleansing technique which enables toxins to get out of one’s body while rejuvenating tired cells. This breathing exercise helps to oxygenate your body while engaging your core at the same time, strengthening not only your abdomen, but also your lungs while increasing their capacity. The benefits of kapalbhati include a toned tummy, improved digestion, clearing of sinuses, melting away of love handles, and improved circulation. Because it mainly focuses on breathing, it relaxes your facial muscles and nerves and slows down your ageing process. It also increases your ability to concentrate.

This pose, however, should not be practiced by pregnant ladies, blood pressure patients, heart patients, children under 12, hernia patients, or anyone with a lung condition. If you’d like to still continue the practice, consult with your doctor.

Consult your physician prior to practicing the poses if you have health concerns.

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