Shop E Store Whether you’re a beginner or an elderly person, start your yoga journey with these simple yoga poses. It can improve flexibility, endurance and overall fitness.
When it comes to yoga, you can sit, stand, twist and balance on one leg. You can choose from a variety of poses and asanas every day. This way, your fitness routine will not become boring or monotonous. What more? These poses also offer health benefits such as better flexibility, balance, digestion and posture. But don’t try to challenge, especially if you’re a beginner who’s not even flexible. You can start your morning by performing simple yoga poses.
Easy yoga is the pose you should do every day
Performing simple yoga poses every day will help you start your mornings with healthy notes.
1. Tadasana or mountain pose
Basic yoga poses can improve your posture and stability. Tadasana may also reduce pain associated with ankylosing spondylitis, which leads to limited spinal mobility, according to a study published in the 2021 neuroscience chronicle.
- To play tadasana, place your hands on the side with your legs hip-width wide and your palms facing inward.
- Lengthen the spine, lift yourself through the crown, and plant your feet firmly.
2. Utkatasana or chair pose
This is one of the simple yoga poses. “It’s a pose that works all over the body,” says fitness coach Dr. Mickey Meta. It can strengthen your feet and core and improve your posture and balance.
- Stand with your feet together to do Utkatasana.
- Bend your knees and slowly lower your hips as if you were sitting in a chair.
- Raise your arms until they reach your ear level.
3. Triconasana or triangle pose
It increases the flexibility of the spine, waist and legs. Following a study published in the 2018 International Journal of Yoga, we will stretch the muscles of the legs and remove stiffness in the legs and hips in particular.
- Place your feet hip-width to do Triconasana.
- Make sure your hips and feet are along your shoulders and chest.
- Place the bottom on the ground.
- Raise your chest from your front thighs and rewind your shoulders.
- Slowly and gently bend your body to the right.
4. Veerabhadrasana or Warrior Pose
This is one of the simple yoga poses that can improve stability by strengthening the feet and activating the core. “The legs and foot muscles are activated when you plant your feet firmly on the mat,” says the expert.
- Spread your legs and stand up straight.
- Remove your right foot, bend your right knee and place it on your ankle.
- Reach your arms over your head.
5. ArdhaChakrasana or Half-Wheel Pose
It can strengthen your back, shoulders and arms and improve your posture.
- Stand straight, place your hands on your hips, and support them with your fingers before pointing them.
- Use your lower back as support and try bending as much as possible.
- Stand upright and maintain balance.
6. Chakravakasana or Cat-Cow Pose
Your neck, shoulders and spine will become more flexible with the cat’s stance. “It stretches the muscles in the chest, abdomen, back and hips and strengthens the spine,” says Dr. Meta.
- Place the shoulder width at the shoulder width to pose for the cat’s kow.
- The knees should be kept below the waist.
- Bend your hips and raise your head.
- Bring your abdomen while arching your spine. Move your head and pelvis downwards.
7. Bada Konasana or Butterfly Pose
Promotes flexibility in the lower back and inner thighs. This is one of the simple yoga poses and can also help reduce pain during periods.
- To do this seated yoga asana, sit on a yoga mat, bend your knees and bring your feet and soles.
- Keep your toes and feet in hand, keeping your back straight.
- Bring your feet to the gro diameter and push your knees towards the mat.
8. Manducasana or frog pose
It can strengthen the core muscles, shoulders and abdominal muscles. “This pose can stimulate the digestive system and help with constipation, gas, and indigestion,” says Dr. Meta.
- To do this asana, sit in a vajrasana (diamond pose).
- Make fists for both hands and place them on either side of your belly.
- It bends forward, stays like that for 10 seconds before coming out.
9. Rebellious or camel pose
It can stretch your back, waist, ankles and thighs. “This pose can also expand the chest area and improve lung capacity,” says an expert.
- Start with Vajrasana.
- Kneel your toes inward and then kneel.
- Slowly raise your hands to touch your heels. Move your hips forward and tilt your upper body backwards.
- Bend your head and spine, then slowly release your hands from your heels.
10. Orfu
If you are trying to tighten your abdomen even more, try pose as a cobra. A study published by ResearchGate in 2023 found that it helps to tone the abdomen and strengthen the spine.
- Run budangasana lying on your stomach.
- Fold your hands on the elbow next to your chest.
- Slowly lift the torso up and come down.
11. AdhoMukha Svanasana or Downward Dog Pose
It can strengthen your upper body and improve your focus.
- Sit in Vajrasana and place your hands in front of you.
- Raise your butt and press down on your head until your heels touch the ground.
- Do not shift the position of your hands and feet.
12. Meld is cooked by an American
“It releases tension in your legs, hips and hips,” says Dr. Meta.
- To do Setu Bandhasana, lie on your back and fold with your knees facing up.
- Slowly lift your butt, back and chest upwards.
13. Pavanamuktasana or Wind Latent Pose
“It helps to remove gas, remove bloating and strengthen digestion,” says the expert.
- Lie flat. Take your left knee to your chest.
- Lift your chest and get out of the floor.
- Take your chin to your lap.
- Repeat on your right knee.
Can anyone do these simple yoga poses?
Simple yoga poses can be played by most people, but some should not.
- Pregnant woman Do not do yoga poses such as budangasana as they apply pressure to the abdomen.
- People who are injured Alternatively, you may need to skip yoga classes until the fracture is healed.
- Individuals with Sciatica-like health Even these simple yoga poses can make the pain worse, so you should consult your doctor first.
From Bujangasana to Tadasana, there are plenty of simple yoga poses you can do each morning. These are simple yoga poses, but if you are in good health, you should check with your doctor.
Related FAQs
Is it okay to do yoga every day?
Yes, most people can do yoga every day. It is important to alternate strength and poses to prevent excessive tolerance while practicing yoga every day.
What is the easiest pose in yoga?
Tadasana is one of the easiest yoga poses that beginners, children or seniors can do. This is the fundamental foundation for all standing poses in yoga.
Can elderly people do yoga?
Yes, yoga is a great practice for the elderly too. It helps improve flexibility, balance and strength while reducing stress. Beginners can start with gentle poses and progress at their own pace.
