Start your day with these simple yoga poses that are perfect for beginners and seniors
Ever Trend Zone Whether you’re a beginner or an elderly person, kickstart your day by practicing simple yoga poses. They can help you become more flexible and generally healthy.
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
- 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
- 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
- Place your feet hip-width to do trikonasana.
- 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
- 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
- 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
- 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
- To do this seated yoga asana, sit on a yoga mat, bend your knees and hold your feet together.
- Keep your toes and feet in hand, maintaining your back straight.
- Bring your feet to the gro diameter and push your knees towards the mat.
8. Manducasana or frog pose
- To do this asana, sit in a vajrasana (diamond pose).
- Make fists for both hands and place them on either side of your belly.
- Beat forward and stay for 10 seconds like that before coming out.
9. Rebellious or camel pose
- 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
- Run budangasana lying on your stomach.
- Fold your hands on the elbow next to your chest.
- Slowly lift the torso up and descend.
11. AdhoMukha Svanasana or Downward Dog Pose
- 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
- 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
- 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.
The advantages of each of these simple yoga poses
You should easily do yoga poses every day, as they offer some health benefits:
- Tadasana: Basic yoga poses can improve 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.
- Utkatasana: “It’s a pose that moves your whole body,” says fitness coach Dr. Mickey Meta. It can strengthen your feet, strengthen your core, and improve posture and balance.
- Triconasana: Increases flexibility in the spine, waist and legs. Following a study published in the 2018 International Journal of Yoga, it stretches the muscles of the legs and removes stiffness in the legs and hips, especially the legs.
- veerbhadrasana: Strengthen the feet and activate the core to improve stability. “The legs and foot muscles are activated when you plant your feet firmly on the mat,” says the expert.
- Ardha Chakrasana: Strengthen the back, shoulders and arms and improve posture.
- Chakravakasana: The neck, shoulders and spine are more flexible with the cat’s kow stance. “It stretches the muscles in the chest, abdomen, back and hips and strengthens the spine,” says Dr. Meta.
- Badakonasana: It promotes flexibility in the lower back and inner thighs.
- Mando Casasa: 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.
- USTRASANA: Can stretch your back, waist, ankles and thighs. “This pose can also enlarge the chest and improve lung capacity,” says the expert.
- Bujangasana: 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.
- Adho Mukha Svanasana:It can strengthen your upper body and improve your focus.
- Setu Bandhasana: “Relieves tension in your legs, hips and hips,” says Dr. Mehta.
- Pavanamuktasana: “It helps to remove gas, remove bloating and strengthen digestion,” says experts.
Can anyone do these simple yoga poses?
Simple yoga poses can be played by most people, but some should not.
- Pregnant women should not do yoga poses like Bujangasana to put pressure on their abdomen.
- Those with injuries or fractures should skip yoga classes until they are healed.
- People with health conditions like sciatica should first consult with their doctor, as even these simple yoga poses can make their pain worse.
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 of all standing poses in yoga.
Disclaimer: At HealthShot we are committed to providing accurate, reliable and authentic information to support your health and well-being. However, the content on this website is for informational purposes only and should not be considered a substitute for professional medical advice, diagnosis or treatment. Always consult a qualified healthcare provider for personalized advice about your specific medical condition or concern.
