Gentle Yoga Poses For Beginners: A Step-By-Step Guide


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Yoga has been around for thousands of years and has transformed millions of lives with its positive effects on health. Nowadays, yoga has gone international as well; people worldwide are choosing yoga over their traditional exercises. According to worldwide statistics, around 300 million people do yoga every day, and almost 80% of them are women. Let’s take a look at the gentle yoga poses for beginners.

Here you are, taking a leap and starting your fitness journey, and the initiation is the hardest part, so be proud. Anyway, here you are going to learn all the gentle Yoga poses you need to start your fitness journey, so keep reading:

Best Yoga Variations For A Beginners

When it comes to start doing yoga for the first time, you are not usually aware of poses and variations for effective results. Well, there’s nothing to be worried about; everyone goes through their beginner’s times.

Yoga Poses For Beginners

To start your fitness journey with yoga, certain things like your goals, health conditions, and diet have an important role in getting positive results. Anyway, Here are all the Yoga poses and variations you need to start with. Explore easy, soothing yoga poses perfect for beginners.

Yoga Variations For Weight Loss

When your goal is to lose weight and get lean, Phalakasana, or plank pose, is one of the best yoga poses for you. To do a Phalakasana, you need to get into a position where you are comfortably balancing yourself on both your elbows and feet. Get into the plank position and keep the position for at least a minute as an easy variation. 

Make sure you are putting most of your weight on your legs and not on your back. This yoga will not only strengthen your core but also make you lose fat faster. Other positions like virabhadrasana, bow pose, chair pose, and sun salutation are also some of the gentle poses that you can do to get those extra kilos out of your body.

Positions Effective For Flexibility

When you are looking to get rid of your back pain and increase your flexibility with gentle yoga poses, you can go for the dolphin pose, downward dog, and Adho Mukha Swanasana. These positions are some of the great ones that will not only be gentle on your body but are easy to do as well. 

Dolphin pose and downward dog are both beneficial for the flexibility of your legs and back. Make sure you are doing a couple of variations of these two, and then add a little intensity with Adho Mukha Swanasana. 

Adho Mukha Swanasana will test your existing flexibility and will let you know if you are flexible enough to do this or not. Get all your limbs on the ground, slowly move your arms forward along with your body, and start tucking your head down.

Make sure all your limbs are straight, and you are stretching them all the way. This will improve your back and shoulder flexibility a lot.

Yoga Poses For Better Immunity

Legs on the wall, cobra pose, and Uttanansana are some of the Yoga poses you need to do as a beginner if your main goal is to improve your immunity. These three poses are best for beginners as they are extremely easy and effective at the same time.

All three of these poses will boost your metabolism, making you hungry and promoting the production of growth hormones in your body.

To do the Cobra pose, you can get on your abdomen, and then you have to raise your upper torso with your arms. Keep your arms straight, stretch out your core, and keep your heels flat on the ground.

Keep this pose for at least 2 minutes and for 3 sets. The same goes with other poses, as they, too, increase your immunity over time as you increase your intensity.

Things To Manage For A Quality Yoga Session

Only doing yoga poses every day surely has its benefits, but when it comes to getting effective results and in time, keeping certain things in check is crucial.

When you are doing your Yoga, make sure you are following these tips for a quality session:

1. Don’t Try To Compare Yourself

There will always be someone better than you, and on the other hand, many will do anything to get to where you are. So, there is no need to compare yourself to others and make sure you are just focusing on your deeds. It will not only boost your self-esteem but also improve your focus on your fitness journey.

2. Do Asanas For Body Postures

All the asanas mentioned above, along with all the other poses, are for your physical and internal organ health. These yoga poses will increase your immunity and flexibility if you are doing them with proper form and for extended periods of time.

The main thing to remember is that these asanas are for your posture, so keep a perfect form all the time.

3. Do Pranayam For Breathing

Along with Yoga sessions, make sure you are doing Pranayam for at least 5 minutes every day. When you are doing pranayam, you should start with sitting comfortably, start inhaling at 4-second intervals, holding it in for the same time, and then exhaling for at least four seconds as well.

Doing this exercise for 5 minutes, along with Yoga every day, will ensure you have strong lungs.

4. Focus On Your Clothing

One of the most ignored things while doing Yoga is your clothing. When you do Yoga poses, make sure you are in comfortable clothes. It will help you get into yoga positions easily and will give you the proper form that is necessary for effective results. Make sure you are wearing cotton clothes and using a comfortable mat for comfort as well.

Summing Up

Gentle Yoga is not a thing if you are too lazy to get off your couch and get to work. When you start your fitness journey, there is nothing wrong with doing easy variations, as mentioned above. embracing the gentle yoga poses for beginners offers a pathway to enhanced well-being, fostering relaxation and flexibility.

When you are starting your fitness journey with all the mentioned Yoga poses, they not only help you improve your flexibility but also increase your control over positions.


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Dr. David G Kiely is a distinguished Medical Reviewer and former General Medicine Consultant with a wealth of experience in the field. Dr. Kiely's notable career as a General Medicine Consultant highlights his significant contributions to the medical field.

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