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Experts Say Yoga Hurts If Not Done Correctly; 5 Yoga Asanas For Beginners

Yoga, as you know, is known to be one of the best healers that promises strength, flexibility and endurance.

Among all these, there are wrong yoga poses too that can actually have some serious consequences on you.

Overdoing it or doing it in the wrong manner can lead to acute injuries, chronic pain, overuse strain and a hamstring pull.

Certain yoga asanas involve direct bending of the spine either in a seated or a standing position. This can put a direct load on the spine, giving it a C-shape. It can also create tension on the ligaments and joint stability, leading to severe disc prolapses and hip joint disorders.

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While practising any yoga asana, you need to always consider postural alignment, bio-mechanical stresses on joints and soft tissues and functional anatomical position.

Sometimes, wrist injuries are other common things to happen when a certain posture of yoga demands support from the wrist.

yoga asanas for beginners

In order to avoid these injuries, you need to get yourself thoroughly assessed by a physical therapist first for your flexibility, core strength and joint mobility. You need to learn from your body, if it signals pain or stress.

Many yoga poses that are known to provide a cure for conditions like backaches, slip disc, ankle sprain, stiff neck, etc., can create reverse effect if done incorrectly.

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In this article, we have listed the best yoga asanas for beginners. Read further to know more about the easy yoga poses for beginners.


1. Mountain Pose:

You need to stand tall with your feet together, shoulders relaxed and weight evenly distributed through your soles and arms at sides. You need to take a deep breath, raise your arms overhead, palms facing each other with arms kept straight. Then, reach up to the sky with your fingertips. This is one of the easy yoga poses for beginners.


2. Downward Dog:

Start on all fours with hands directly under shoulders and knees under hips. You need to curl your toes under and slowly press the hip towards the ceiling, bringing your body into an inverted V, pressing shoulders away from the ears. You need to hold on for three full breaths.


3. Warrior Pose:

Stand with legs three-four feet apart, turning right foot out 90 degrees and left foot in slightly. Bring your hands to your hips and relax your shoulders, then extend the arms out to the sides, palms facing down. This is one of the easiest yoga asanas for beginners.


4. Tree Pose:

Stand with arms kept at the side. Shift your weight onto the left leg and place the sole of the right foot inside your left thigh, keeping your hips facing forward. Once balanced, bring hands in front of you in a prayer position. On inhalation, extend your arms over the shoulders, palms separated and facing each other.


5. Bridge Pose:

Lie on the floor with your knees bent and directly over the heels. Place the arms at the sides, palms down. You need to exhale and press the feet onto the floor, as you lift your hips. Clasp the hands under your lower back and press the arms down, lifting the hips until the thighs are parallel to the floor, bringing your chest towards the chin.

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