Poses of Yoga for Beginners

In this chapter, I will demonstrate different poses of yoga which you can
practice easily.

• Basics of yoga
• The candles pose
• Mouse pose
• Dog pose
• Cobra pose
• Peacock pose
• Mountain pose
• Butterfly pose
• Birds pose
• Fish pose
• Do nothing doll

Positions

As I mentioned above that hathe yoga which is also called yoga os poses is
very famous in the west, so in this chapter, I will tell you some of the basic
and also some advanced poses which are exercised in yoga. Before learning
these poses, you should learn some safety tips as well because if you
exercised these poses in wrong way then, your body will get twisted and you
may get hurt as a result.
• You need to be focused while practicing these moves and never think
about anything else other that the move.
• Gentle approach should be applied because purpose of these moves is
to gain comfort.
• Do not lose concentration and keep practicing.
• Try to observe the poses from pictures and try to perfect your angels.

Basics of Yoga

There are three things which are basic ingredients for learning yoga and
these three things are breathing, movement and focus. If you can master
and control these three things then, you will be able to learn yoga very fast.
Deep breathing is the key and more deeply you breathe, more oxygen you
will provide to your muscles and they will be able to adopt the technique.
Holding to these difficult poses need a strong body and physical health. You
need to be very fit to exercise these poses effectively. You need to make your
body very flexible to adopt difficult angels easily. Focus will give you
enough power to harmonize both breathing and movement which will
create an inner peace for you.

The Candles Pose

In this pose, you have to kneel on your shines and sit on your heels.
Pressing your palms and heels together in front of your chest and taking a
deep breath is the exact way to do it. You can repeat this pose 3-4 times
easily.

Mouse Pose

Kneeling on your shines and sitting back on your heels is start of this pose.
Bring chest close to your thighs and let your forehead rest on the floor.
Stretch your arms behind you and let them relax. Relax all of your muscles
and lay down in same position for some time. This is basically muscle
relaxing pose.

Dog Pose

This is an advanced pose which starts from standing on both your arms and
legs. Curl your toes and list your hips straight towards ceiling. In this
position, you should look like in a V opposition. Your head should be
hanging down to observe your own legs. You can learn this by watching a
dog stretching after a nap. This pose allows you to strength all of your
bones and muscles equally.

Cobra Pose

Lay down on your tummy with your legs straight. Place your arm on either
sides and try to lift your chest as high as possible without moving your legs
from straight position. Keep the shoulders wide and with an open chest, try
to lift it even higher by pressing your hands on the floor. Your head should
be straight with the shoulders and this pose can help you to relax your chest
muscles as well as shoulders.

Peacock Pose

Sit up tall by widening your legs as wide as possible. Placing hands in front
of you and pressing them to widen your shoulders will get you in this pose.
This pose is little difficult to adopt but try and hold it for 5 deep breaths.

Mountain Pose

Stand straight up with your feet very close to each other. Bend your neck
and look straight up in the ceiling. Let your arms relax on either sides and
try to lift your chest. In this position, your head, shoulders and hips should
be aligned. This pose is easier and you can hold this pose for 5-10 deep
breaths.

Butterfly Pose

Sit by keeping the soles of your feet together. Rest your hands on your
shoulders and lift and spread elbows wide. Flap your arms and legs gently
like butterfly. You can repeat this process 15-20 times easily.

Birds Pose

In standing position, get your arms behind you and try to lift yourself on
toe end of your feet. Be careful because most of the people fall while
attempting this posture and you should rise up as much as you can and as
soon as you start to lose balance, stop in that position and hold that
position for 3-5 deep breaths.

Fish Pose

Lie down on the floor with your legs straight. Place your elbows on either
sides and lift your chest with help of elbows as high as you can. Head
should be very still and should rest on the floor. This is also a difficult pose
and you should hold it for not more than 3 deep breaths.

Do Nothing Doll

Lie on your back in normal position and your arms open and palms facing
skies. This is a total relaxing position and normally it is practiced at the end
of all poses. Just close your eyes in this pose and try to relax. Think of
yourself as a doll which has nothing to move. Stay in this pose for 5-8
minutes in the end of your yoga session.