I think most effective practises is doing SUN SALUTATION early morning.
Sun Salutation is also known as Surya Namaskara. The Sanskrit name Surya refers to the Sun and Namaskara means ‘salutation’.
Surya Namaskara has been handed down from the enlightened sages of the Vedic Age. In Yoga, the sun is represented by Pingala or Surya Nadi, the Pranic channel which carries the vital, life-giving force. Sun Salutation has a direct vitalizing effect on the solar energy of the body which flows through Pingala Nadi.
Regular practice of Sun Salutation regulates Pingala Nadi, whether it is under-active or over- active that leads to a balanced energy system at both mental and physical levels.
Here is 12 step Surya namaskara poses.
I’ll like to make this concise and straight to the point. It will definitely help if practicalized
The Top 10 Yoga poses for beginners
These are the ten most famous and most practiced Yoga postures for beginners:
- The Child’s Attitude
- The Warrior 2 posture
- The Downward dog posture
- The crescent moon posture
- The Mountain attitude
- The Cobra attitude
- The Sphinx attitude
- The Plank Position
Below we will explain these ten Yoga poses for beginners step by step to you!
1. The Child’s Attitude
One of the first Yoga postures for beginners is the Child posture.
This is a forward bend where you try to bring your seat towards your heels and your forehead towards the Yoga mat.
If you find that you can best support your head with a block and / or blanket, do it!
The Child attitude is an attitude that is often considered safe and pleasant.
You relax and you have the opportunity to check in calmly while breathing.
Another Yoga posture for beginners is Apanasana.
You bring your knees towards the chest while you lie on your back.
You tighten your fingers.
You then direct the breath towards the pelvis as much as possible.
If you notice that the child’s posture is very uncomfortable due to problems in the knee, for example, you could try Apanasana.
The effects of Apanasana and the Child Attitude are pretty much the same.
3. The Warrior 2
The third Asana you will undoubtedly encounter when you are just starting out with Yoga is the Warrior 2 posture.
A Yoga posture that might be getting used to for beginners in the beginning, because all kinds of different aspects are involved in the posture.
For example, your front knee points to the front of the mat, but your pelvis to the side … Are both arms equally high at shoulder height … Look over your front middle finger … Mmm check!
And if you start to get the Warrior 2 under control a little, it is also the intention to bring your attention to your breathing.
As fourth in the row Yoga postures for beginners, you could try Trikonasana.
Trikonasana is also called the Triangle posture.
One of the main reasons why you perform Trikonasana is to create room for breathing on the side of the body (the flanks).
If you find yourself experiencing a lot of resistance to optimally open the side of the body, you can possibly use a Yoga block to support it.
5. The Downward dog
Of course, the Downward Dog cannot be missed in the list of Yoga postures for beginners.
I must honestly admit that during my first year of Yoga lessons the Downward Dog was not mentioned at all (say what?), But in the end I would have liked to have mastered all the tricks of the Downward Dog a little before I my first level 2/3 Yoga class entered 😉
6. The crescent moon posture
In our opinion, the Crescent Moon posture is indispensable in the top 10 Yoga postures for beginners.
We think the Crescent Moon posture is a very nice replacement for the Warrior 1 posture, because here you put much less pressure on the back knee than when you perform the Warrior 1 posture.
This Asana asks you to make the backbone as long as possible (called extension) and at the same time to remain firm and stable on the mat with the lower body.
By focusing on a straight pelvis in this position, you will find that the stability in the Lunar Sickle position also automatically becomes somewhat easier.
7. The Mountain Stance
The Mountain posture, also called Tadasana, is indispensable in the list of Yoga postures for beginners.
Tadasana is a very important attitude and also one of the Asanas that may seem easy, but can cause so much.
Building up the mountain position step by step can even make you sweat!
8. The Cobra attitude
The Cobra attitude should of course not be missing.
The Cobra is a wonderful back bend that opens the chest slightly.
A nice way to send fresh energy into the body and thereby a nice variation on the slightly more complicated Upward dog posture.
9. The Sphinx attitude
The Sphinx is another nice, light back bend.
You do not lean on the hands, but on the forearms, which relieves the wrists.
Not only during more active Yoga like Hatha and Vinyasa form a common posture, but also one of the postures within Yin Yoga!
10. The Plank Position
And last but not least in the top 10 Yoga postures for beginners: the Plank attitude!
This is certainly not an easy posture, but if you integrate the whole body, certainly very accessible.