20 Yoga poses for beginners video included

20 Yoga poses for beginners - Video included


As you probably notice already, I like to create diverse content and being a lifestyle blogger, I do exactly that; I like to approach various subjects and share my knowledge with all of you. Having said that, I decided to make a YouTube video with yoga poses for beginners. If you prefer to watch the video instead of reading this article, head over to my YouTube channel, subscribe and hit the notification button for new content. 


20 yoga poses for beginners to stretch and maintain your muscles with some of the basic yoga poses

image source: pixabay

Yoga poses for beginners - Stretch and maintain your muscles with yoga poses for beginners

Yoga poses gently stretching your body muscles even if you suffered a knee arthroscopy

You guys know me that I like to share valuable content with you and I did consider this video necessary for those people who wanted to learn or need a bit guidance to start practicing yoga at home.

First time when I learned yoga was 9 years ago, I was back in Romania and I couldn't wait every Friday evening to attend the class and enjoy that blissful atmosphere, surrounded by beautiful people with the same frequency as mine, made me feel somehow "At Home", you may only understand that feeling if you been to a yoga class, otherwise words are meaningless.  
Once I come to UK, I continued to practice yoga at home, along with meditation, but lifestyle here on the island has a faster pace and I had to give up yoga and focus on my work. 

Now after 8 years, I'm back on practicing yoga again, and I started with some of the basic poses that will help to stretch your muscles and keep your body fit, which is convenient for me. As I explained in my latest YouTube video, I get tired very easily, my heart rate gets very high, on top of that I have to be gentle with my right knee after the arthroscopy, so yoga is such a wonderful way to stay fit, develop muscles if you need to and improve balance and body posture.
Before we move to the poses, let me share some important aspects about what is yoga, who is for and when is contraindicated. 

Yoga is a lifestyle, not a fitness program

As a newbie, some of these poses may be a bit challenging at first, but once you've gotten used to the different yoga postures and techniques, it will be fun and perhaps, you can experience a powerful awakening moment.

Some important things you should understand before you start to practice yoga:

1. If you have some health problems, is best to consult your GP and ask for proper guidance:

Even some basic yoga postures can cause serious injuries if you have any underlying chronic conditions as well as bone or muscle injuries. 

2. Yoga can be practiced by anyone at any age:

Yoga is like an art, any gender, young, or old, slim or heavy can perform this fitness practice. If at any time you cannot perform a pose, just keep learning, practice is the key to achieve great results.

3. Start slowly and keep steady progress:

Every body is different and every human being is learning at their own pace. In yoga, you need to take things slowly, step by step to avoid injuries or to burn your energy too fast. If you're attending a beginners yoga class, ask your instructor to guide you through the learning process and don't try to jump on other techniques before you master the basic poses.


4. Keeping a record of your progress:

Keeping a record of everything you learn about yoga will do nothing but good for your progress. After a month or so, reading your journal will show you how much you've improved as a yogi. Yoga also has many terminologies so it doesn't hurt to write them down.


5. Yoga is a lifestyle, not a program that ends:

Many people treat yoga as a weight loss program and quit once the desired weight is achieved. Is important to understand that yoga is more than a physical fitness program, this ancient discipline is a lifestyle that will improve your general well-being for your entire life.

Yoga is a slow pace learning process, so whether you're seeing results or not, keep practicing until it has become part of your everyday routine - it is only then you'll discover what yoga has to offer.

I also made a list on my blog with some of the best yoga and wellness retreat in UK and around the world and I would love to know your opinions about those places: http://www.missmv.com/blog/the-best-christmas-and-new-year-yoga-and-wellness-retreat.html

Start with basic yoga poses and advance slowly

This is the list with the yoga poses I'm doing in this video and benefits for your body:

The first yoga pose is Tadasana or modern name Mountain Pose 

Tadasana or modern name mountain pose yoga for beginners


Benefits of practicing Tadasana:
Mountain pose improves posture, strengthens thighs, knees, and ankles, increases awareness, steadies breathing, improves mobility in the feet, legs, and hips, firms abdomen and buttocks, relieves sciatica.


The second yoga pose is Utkatasana or modern name Chair Pose 

Second yoga pose is utkatasana or modern name chair pose benefits of practicing utkatasana

Benefits of practicing Utkatasana:

Strengthens the ankles, thighs, calves, and spine stretches shoulders and chest, builds endurance and stamina while toning the nervous system.

The third yoga pose is Uttana Shishosana or modern name Down Dog on a chair

Uttana shishosana or modern name down dog on a chair yoga pose for beginners

Benefits of practicing Uttana Shishosana:
Stretches the spine and shoulders, calms the mind and invigorates the body, improves flexibility, especially in the spine.

The fourth yoga pose is Adho Mukha Svanasana or modern name Downward-Facing Dog

Adho mukha svanasana or modern name downward facing dog yoga pose for beginners benefits of practicing adho mukha svanasana


Benefits of practicing Adho Mukha Svanasana:
Improves circulation, strengthens the abdominal muscles, improves digestion, tones the hands and feet, therapeutic aid for back pain, high blood pressure, asthma, sciatica, and sinusitis.

The fifth yoga pose is Virabhadrasana II or modern name Warrior II 

Virabhadrasana 2 or modern name warrior 2 yoga pose for beginners benefits of practicing virabhadrasana 2

Benefits of practicing Virabhadrasana II:

Strengthens and stretches the legs and ankles, stretches the groins, chest, and lungs, shoulders, stimulates abdominal organs, increases stamina, therapeutic for carpal tunnel syndrome, osteoporosis, and sciatica.

The sixth yoga pose is Trikonasana or modern name Triangle Pose

Trikonasana or modern name triangle pose yoga pose for beginners benefits of trikonasana

Benefits of Trikonasana:
Stretches and strengthens the thighs, knees, and ankles, stretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine, helps relieve stress, improves digestion, helps relieve the symptoms of menopause and sciatica pain.

The seventh yoga pose is Vrksasana or modern name Tree Pose

The seventh yoga pose is vrksasana or modern name tree pose benefits of practicing vrksasana


Benefits of practicing Vrksasana:
Strengthening the thighs, calves, ankles, and spine, stretching the inner groin and thighs, strengthening the back, improves posture and body balance.

The eighth yoga pose is Setu Bandha Sarvangasana or modern name Bridge Pose

The eighth yoga pose is setu bandha sarvangasana or modern name bridge pose benefits of practicing setu bandha sarvangasana

Benefits of practicing Setu Bandha Sarvangasana:
Stretches the chest, neck, and spine, calms the brain and helps alleviate stress and depression, stimulates abdominal organs, lungs, and thyroid, rejuvenates tired legs, reduces anxiety, fatigue, backache, headache, and insomnia. 

The ninth yoga pose is Baddha Konasana or modern name Bound Ankle Pose

The ninth yoga pose for beginners is baddha konasana or modern name bound ankle pose benefits of practicing baddha konasana

Benefits of practicing Baddha Konasana:
Stimulates abdominal organs, ovaries, and prostate gland, bladder, and kidneys, stretches the inner thighs, groins, and knees, helps relieve mild depression, anxiety, and fatigue, relieve the symptoms of menopause.



The tenth yoga pose is Paschimottanasana or modern name Seated Forward Fold 

The tenth yoga pose for beginners is paschimottanasana or modern name seated forward fold benefits of practicing paschimottanasana


Benefits of practicing Paschimottanasana:
Calms the brain and helps relieve stress and depression, stretches the spine, shoulders, hamstrings, improves digestion, therapeutic for high blood pressure, insomnia, and sinusitis.

Yoga can even be practiced by kids

The eleventh yoga posture is Savasana or modern name Corpse Pose

The eleventh yoga posture for beginners is savasana or modern name corpse pose benefits of practicing savasana

Benefits of practicing Savasana: 
While this yoga pose requires less physical strength and flexibility, it challenges the mind and body in many ways. Savasana helps improve stimulation sensors, relieve stress, calm your mind and focus on your breath, improves sleep.

The twelfth yoga pose is Kumbhakasana or modern name  Plank Pose

The twelfth beginners yoga pose is kumbhakasana or modern name plank pose benefits of practicing kumbhakasana

Benefits of practicing Kumbhakasana:
Strengthens the shoulders and arms, strengthens the muscles along the spine, tightens the abdominal muscles, helps to build stamina and endurance and strengthens your core.

The thirteenth yoga pose is Virabhadrasana I or modern name Warrior I

The thirteenth yoga posture for beginners is virabhadrasana i or modern name warrior i benefits of practicing virabhadrasana i

Benefits of practicing Virabhadrasana I:
Stretches the chest, shoulders, arms, back muscles, lungs, neck, belly, and groin, tones the abdomen, increases circulation, therapeutic for sciatica, improves breathing.

The fourteenth yoga pose is Virabhadrasana III or modern name Warrior III

The fourteenth yoga pose is virabhadrasana iii or modern name warrior iii benefits of practicing virabhadrasana iii


Benefits of practicing Virabhadrasana III:
Strengthens the ankles and legs, strengthens the shoulders and muscles of the back, tones the abdomen, improves balance and posture, increase mental focus.


The fifteenth yoga pose is Parsvottanasana or modern name Intense Side Stretch

The fifteenth yoga pose for beginners is parsvottanasana or modern name intense side stretch benefits of parsvottanasana

Benefits of Parsvottanasana:
This pose is great for stretching the hamstrings, shoulders, hips, chest and builds balance and full-body coordination calms the mind and improves postural habits.

Every yoga posture will improve your health if performed correctly

The sixteenth yoga pose is Ardha Pincha Mayurasana or modern name Dolphin Pose

The sixteenth yoga posefor beginners is ardha pincha mayurasana or modern name dolphin pose benefits of practicing ardha pincha mayurasana

Benefits of practicing Ardha Pincha Mayurasana:
Strengthens the shoulders, neck, chest, arms, and back. Calms the brain and helps relieve stress and depression.

The seventh yoga pose is Dhanurasana or modern name Bow Pose

The seventh yoga pose for beginners is dhanurasana or modern name bow pose benefits of practicing dhanurasana

Benefits of practicing Dhanurasana:
The main benefit of doing Dhanurasana is losing weight, improves blood circulation, stimulate internal organs such as liver, pancreas and helps for gastrointestinal problems. 

The eighteenth yoga posture is Ustrasana or modern name Camel Pose

The eighteenth yoga posture for beginners is ustrasana or modern name camel pose benefits of practicing ustrasana

Benefits of practicing Ustrasana:
Stretches chest, abdomen, quadriceps, stretches shoulders, back muscles, thighs, and arms, improve posture. Ustrasana helps improve respiratory and nervous systems by proper blood circulation, energizes the body, reduces anxiety and fatigue.


The nineteen yoga pose is Navasana or modern name Boat Pose

The nineteen beginners yoga pose is navasana or modern name boat pose benefits of practicing navasana

Benefits of practicing Navasana:
Tones and strengthens your abdominal muscles strengthen your spine and hip flexors, stimulates thyroid, prostate glands, and intestines. Navasana also helps alleviate stress and improves confidence.


The Twentieth yoga pose is Urdhva Mukha Svanasana or modern name Upward-Facing Dog

The twentieth yoga pose for beginners is urdhva mukha svanasana or modern name upward facing dog benefits of practicing urdhva mukha svanasana

Benefits of practicing Urdhva Mukha Svanasana:
Improves posture, strengthens the spine, arms, wrists, chest, shoulders, abdomen, firms posterior, stimulates abdominal organs, helps relieve depression, fatigue, and sciatica.

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