It is a subject that is no longer strange to everyone, especially in recent years. Yoga with many great advantages and effects has been attracting many people to come to it with the desire to balance Body – Mind. In this article, TPY would like to share 12 beautiful yoga poses for beginners so you can practice and experience at home before going to training units on the market. Wishing you an enjoyable experience.
Yoga and its benefits
As introduced above, Yoga is considered a wonderful subject and is considered to bring many benefits to both physical and mental health. Some typical benefits that can be mentioned when practicing this subject are:
Physical benefits
Practicing yoga regularly is considered one of the effective solutions to help improve physical health effectively and specifically
- Practicing yoga helps increase strength and maintain flexibility of muscles, helping the body become firm and healthy.
- Exercises that stretch muscles and joints promote and increase flexibility. This significantly reduces the risk of injury.
- Some effective yoga movements help stimulate the digestive system. Some evidence shows that practicing yoga regularly helps improve intestinal problems.
- Yoga helps increase blood circulation, reduce blood pressure and the risk of cardiovascular diseases.
- Breathing exercises in yoga help increase lung capacity, improve respiratory function and significantly reduce breathing-related problems.
- Practicing yoga regularly will help your body relax and help you sleep deeper.
Mental benefits
In addition to the physical benefits mentioned above, regularly practicing yoga also brings many mental health benefits. Effects can include:
- Practicing Yoga helps reduce tension, anxiety and stress. Through many comments from students, when they come and practice yoga, they feel relaxation and peace in their souls.
- Yoga is also an effective solution to improve mood. Some evidence shows that practicing yoga helps significantly reduce symptoms of depression and anxiety.
- Practicing Yoga requires high concentration and concentration. Regularly practicing yoga is an effective way to help you improve your ability to concentrate and remember effectively.
- Practicing yoga is just like in life, as you gradually conquer the postures, you will become more confident in yourself.
- Finally, Yoga is considered a connection between body and mind, so you can understand yourself better.
Some practical benefits when coming to yoga
Above are in-depth and detailed comments. Basically, yoga is participated by many people because of a number of practical benefits such as:
- Yoga helps lose weight effectively and safely by burning calories and boosting metabolism.
- Yoga is the gentlest solution to help improve posture and effectively reduce back pain.
- Yoga is considered a discipline that helps regulate blood circulation, enhances blood circulation, and makes skin rosier and younger.
With all the benefits that yoga brings, are you ready to join and become a true Yogi?
12 yoga poses for beginners
It is considered a great subject with many benefits for both physical and mental health. If you’re ready to get started. Below, TPY would like to share with you 12 beautiful basic yoga poses and how to do them for beginners. Please refer to, choose and practice the positions that you feel most satisfied with! See you at TPY.
1. Mountain Pose – Tadasana
Mountain pose is considered one of the basic postures that helps improve posture, helping the body balance and stability through training to strengthen the legs.
Steps:
- Step 1: Stand straight on the exercise mat, paying attention to your feet being parallel or slightly touching each other.
- Step 2: Relax your shoulders, place your hands along your body, palms facing inward.
- Step 3: Take a deep breath, stretch your spine and feel the stability of your legs
- Hold this position for a few breaths.
2. Downward Facing Dog Pose (Inverted V) – Downward Facing Dog Pose
The benefit of this method is that it helps stretch the entire body while strengthening the arms, shoulders and legs. Downward facing dog pose also helps reduce stress very effectively.
Steps:
- Step 1: You will start in a crawling position, in this position your hands and knees are on the floor.
- Step 2: Slowly lift your hips up while your legs and arms slowly straighten out.
- Note: Keep your head and spine aligned and your eyes looking at the floor.
- Just like that, hold that position for a few breaths.
3. Forward Bend – Uttanasana
The advantage of this yoga pose is that it helps relax while stretching the hamstrings and back
Steps:
- Step 1: Stand straight on the mat and keep your legs parallel.
- Step 2: Bend forward, touching your toes or the floor with both hands.
- Just like that, hold that position for a few breaths.
4. Triangle Pose (Triangle Pose – Trikonasana)
Continuing is a method of improving and maintaining balance by stretching the body mainly focusing on the hips and thighs. This method is especially effective in strengthening the legs and spine.
Steps:
- Step 1: Stand straight on the mat, legs spread wide
- Step 2: Next, rotate your right leg 90° to the right side.
- Step 3: Lean to the right, pay attention to the right hand touching the right leg or the floor, at the same time the left hand raises straight up and eyes follow the hand.
- Just like that, hold that position for a few breaths then switch sides.
5. Tree Pose (Vrksasana)
Tree pose is a method that helps maintain concentration while improving balance through strengthening the legs.
Steps:
- Step 1: Maintain a steady, upright position on the mat.
- Step 2: Place your right foot on your thigh (left) or lower leg (left). Absolutely avoid placing the knee joint immediately.
- Step 3: Maintain a balanced position, clasping your hands in front of your chest
- Just like that, hold that position for a few breaths then switch sides.
6. Warrior 1 Pose (Virabhadrasana I)
This pose is a method to help improve concentration. The main effect part helps the chest, shoulders and strengthens the legs.
Steps:
- Step 1: Right foot takes a big step forward, paying attention to the right knee being perpendicular to the ankle.
- Step 2: Raise your arms above your head so your palms face in.
- Step 3: The body leans back slightly, eyes look up.
- Just like that, hold that position for a few breaths and then switch sides.
7. Warrior 2 Pose (Virabhadrasana II)
Warrior 2 is similar to Warrior 1, strengthening the legs and shoulders while improving balance and opening the chest.
Steps:
- Step 1: Right foot takes a big step forward, paying attention to the right knee being perpendicular to the ankle.
- Step 2: Raise both arms horizontally, palms facing down.
- Step 3: Pay attention to following your right hand
- Continue holding that position for a few breaths, then switch sides.
8. Plank Pose – Kumbhakasana
Plank yoga pose is a method that helps improve body stability, thereby increasing overall strength.
Steps:
- Step 1: Start in a push-up position, with both hands on the floor, shoulders in line with wrists.
- Step 2: Keep your body aligned from head to heels.
- Continue holding that position for a few breaths.
9. Bridge Pose – Setu Bandhasana
Bridge pose is a pose that stretches the chest and shoulders and also helps strengthen the back and legs.
Steps:
- Step 1: The person lies on their back on the exercise mat, with both legs in a bent state.
- Step 2: Raise the hips as high as possible. At this time, the two hands will have 2 ways, one is to rest on the floor or they will be intertwined and placed under the back.
- Continue holding that position for a few breaths.
10. Child’s Pose (Child’s Pose – Balasana)
Child’s pose is considered an effective yoga pose in reducing stress through helping to relax the body and mind and effectively stretching the back and hips.
Steps:
- Step 1: Start in a kneeling position on the exercise mat.
- Step 2: Bend forward, forehead touching the floor.
- Step 3: Both hands can be stretched straight forward or both hands can hold the heels.
- Continue holding that position for a few breaths, then switch sides.
11. Cobra Pose – Bhujangasana
Cobra yoga pose focuses on strengthening the back through stretching the chest and shoulder muscles.
Steps:
- Step 1: Start by lying face down on the exercise mat and straighten your legs
- Step 2: Place both hands face down on the floor, just below the shoulder area
- Step 3: Puff your chest and lift your chest off the floor, keeping your eyes looking straight.
- Continue holding that position for a few breaths.
12. Relaxation pose (Corpse Pose – Savasana)
As the name of this yoga pose suggests, the main effect of the relaxation pose is to help the body deeply relax while significantly reducing stress and stabilizing the mind.
Steps:
- Step 1: The body lies on its back on the mat, hands placed along the body with palms facing up.
- Step 2: Close your eyes and relax your whole body completely.
- Step 3: Mainly focus on regulating your breathing.
- Hold the pose for a few minutes.
Things to keep in mind when coming to yoga
In the midst of a stressful and busy life, finding a way to relax and stabilize your body and mind is difficult to achieve. And Yoga is one of the therapies that more and more people are seeking. However, practicing also requires certain notes, which are quite easy, specifically:
You should warm up carefully before practicing:
For all health-related subjects, warming up is considered the most important step and it is extremely necessary. Not only does warming up the body, warming up also brings many benefits and limits unnecessary risks:
- Prevent injury.
- Increase exercise efficiency.
- Improve body awareness.
- Stabilize your mind, so you are more comfortable when practicing.
Focus on your breathing
Breathing in yoga is considered a key element. Focusing on your breathing and regulating it properly will create unexpected benefits for both physical and mental health.
Listen to your body
Listening and understanding your body is an extremely important factor, helping you exercise safely and effectively. Listening to how your body feels will help you minimize pain caused by overexercising. It helps you better understand your own abilities and limitations.
Exercise regularly to achieve the best results.
Practicing yoga regularly is the key to achieving results for Body – Mind – Mind. Therefore, be patient to get the results you want!
Yoga training programs are available at TPY
Operating in the field for quite a long time, TPY is proud of its achievements including: The teaching staff is awarded with Yoga Alliance International Diploma. In addition, there is a land fund of ~5000m² with 80% trees so that the students’ experiences here are always of the best quality. Currently, at TPY International Yoga Academy there are training programs such as:
- Community yoga classes from beginner to advanced.
- PT 1:1 yoga classes, yoga for pregnant women.
- **Special: 200h YIN Yoga Coach Training Program by master expert Markus Henning Giess – Famous expert in the field of Yin Yoga and Yoga Anatomy.
In the near future, TPY is planning to open more classes for children and online yoga classes for busy people. Every effort here is to bring the best experience to students.
Hopefully, the sharing of 12 beautiful yoga poses for beginners will be useful and help everyone achieve the best state. See you at TPY for upcoming Workshop Programs – Events to bring Yoga closer to Yogis with the presence of expert teachers.
