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5 Best Yoga Positions for Beginners

Dieting & exercise works differently for each individual. When you start your weight loss journey, you will get plethora of suggestions on what to do and what not to do. For such confused souls, we are starting series of blogs on Diet, Exercise and Meditation. In this first blog of Zestapeep Meditation Series, we write about Yoga. Yoga is a group of spiritual, mental and physical activities. Yoga finds its roots in ancient Indian culture. Practicing yoga on regular basis can benefit you through increased flexibility, increased muscle strength and improved metabolism, respiration and energy.


Today, we are sharing 5 simple yoga positions (asanas in Sanskrit) with you. You can spend 20 to 30 minutes everyday and perform these positions for your health and wellness.

1. Mountain Pose (Tadasana) This is the most simple yoga pose. You can start your daily yoga session with this pose as it is very easy to perform. The pose is called Mountain pose as you have to stand rock solid on your feet.


Picture shows a woman performing Mountain Pose from Yoga.

Stand straight with both your arms by your side. Now slowly raise your heels and try to stand on your tows stretching them completely. Stay in the position for 30 seconds and then slowly come back to stand on your heels again. Continue this cycle for 6 minutes.


2. Tree Pose (Vrikshasana)

Vriksha in Sanskrit stands for 'Tree'. As the name suggests, this position involves standing like a tree. The pose stretches your body, improves your balance and increases strength of your hands and legs.

Picture showing a women performing Tree Pose from Yoga.


To start with, first stand on your both legs. Now slowly raise your arms above your shoulders to create a Namaste at the top of your head. After this lift your right leg and place it slowly on your left leg as shown the picture. Stay in this position for 3 minutes and then switch the leg for another 3 minutes.


3. Chair Pose (Khursiasana)

The name of the pose refers to a chair. This pose strengthens your thighs and improves your balance.

Picture shows a woman performing Chair Pose from Yoga.


This is yoga pose can be done in continuation to earlier two poses as all three poses are done standing. Start by standing your feet with both arms by your sides with palms of hands facing your thighs. Now slowing start bending in your knees while keeping your legs straight. Simultaneously raise your arms up in the air as shown in image. Try to make a 90 degree angle between your thighs and your legs. Stay in this position for 30 seconds after that you can come back to normal standing position. Continue this workout for 6 minutes.


4. Lotus Pose

This yoga pose is performed while sitting. It is pose is most commonly used when performing Pranayam but you can also use it simply to meditate while reciting 'Om'.

Picture showing a women performing Lotus Pose from Yoga.


Start by sitting in cross legged position as shown in the image above. You need to ensure that the bottom of your feat are upwards. Now make a small triangle between your thumb and index finger while keeping rest of fingers open and placing your hands on your knees. Close your eyes slowly and take a deep breath. Now breathe out while making 'Om' sound. Try to extend the 'Om' sound to maximum possible duration during each exhale. Continue this for 6 minutes.

5. Corpse Pose (Shavasana)

Corpse pose as the name suggests involves taking a position like a corpse on your yoga mattress.

Picture shows a woman performing Corpse Pose from Yoga


You can perform this pose after you finish yoga position 4 above. From Corpse Pose go horizontal as you straighten your legs and rest your back on the ground. Move your hands away from your body as shown in image. Similarly spread your legs to make a 'V'. Remove all thoughts from your mind and stay in this position for 6 minutes.


Performing above 5 simple yoga positions for 6 minutes each can help you spend 30 minutes on your well-being. So perform these yoga positions today and if you find them difficult to perform, let us know in the comments below.

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