5 Simple Yoga Asanas for Beginners

These are troubled times, and most of us are dealing with stress. Yoga is one of the best stress-relieving exercises because it provides a sense of calm, psychological well-being, and physical benefits.

If you’re new to yoga and don’t want to try complicated asanas without the help of an instructor, here are some simple stress-relieving poses to try.

1. Sukhasana

Easy Pose (Sukhasana) | The Art of Living
Courtesy: The Art of Living

Sukhasana, also known as the Easy Pose, is a posture you probably already do unconsciously. Mindfully practicing can provide various benefits, including relaxation and inner peace, relief from exhaustion and mental stress, and improved posture and balance. Cross your legs at the shins and sit cross-legged on the floor. Each foot should be placed beneath the knee of the opposite leg. Maintain a long, straight spine in line with the neck and head. Maintain chin mudra or palms facing down with the hands on the knees. Close your eyes, take a deep breath in and out, and hold for 2-3 minutes.

2. Tadasana

Courtesy: Yoga In Daily Life

The Mountain Pose, also known as Tadasana, is the foundation of all standing postures and can help you feel more secure and grounded by improving breath control. Stand with your feet directly under your hips, your body straight and aligned, and your weight evenly distributed. Raise your arms above your head and interlock your fingers, palms facing up. Lift your body onto your toes and inhale as you do this. You can open up your chest by rolling your shoulders back a little. Hold this position for 3-4 counts while breathing in and out.

3. Balasana

Balasana – Child's Pose: Coming Home | YogaUOnline
Courtesy: YogaUOnline

The Child’s Pose, or Balasana, directly affects the nervous and lymphatic systems, reducing stress and fatigue while keeping the mind quiet and calm. Kneel your legs and sit back with your hips resting on your heels to practice balasana. Gently bend forward without lifting your hips until your chest rests on your thighs and your forehead touches the floor. For the first few times, you can use a pillow.

4. Setubandasana

SETUBANDHASANA: The Ultimate Stretching Exercise for Back, Neck and Chest -  Indus Scrolls
Courtesy: Indus Scrolls

Setubandasana, also known as the bridge pose, can help with insomnia, anxiety, and migraines. It’s also great for lowering blood pressure and preventing backaches. Bend your knees while lying on your back. The feet should be hip-width apart and directly under the knees. The palms of the hands should face down, and the arms should be on the sides of the body. Slowly lift your hips, keep your feet and arms planted on the floor and your knees unmoved. Keep pushing your hips higher with your butt muscles – don’t strain your back.

5. Shavasana

Corpse Pose (Shavasana or Savasana) • Yoga Basics
Courtesy: Yoga Basics

When you practice Shavasana, or corpse pose, at the end of a yoga session, you become more aware of your breathing, which reduces stress and hypertension, improves focus and mental well-being, and keeps depression at bay. Lie on your back with your legs slightly apart, arms about 6 inches from your body, and palms facing up. Move your head around until it is in a comfortable and relaxed position. Make sure you’re satisfied before moving because once you’re in this position, you shouldn’t move.