Yoga! Yoga!! Yoga!!!
When you hear the word yoga, what first comes to your mind? I don’t know about you, But for me, I do think about flexibility, fitness, relief from pain, relief from stress, and wholistic well-being, etc.
If by trying out yoga exercises I would tend to benefit so much, then what’s stopping me from becoming a regular yogi. Wait a minute, does the word yogi really mean anything?
Well, a yogi is simply someone who regularly practices yoga exercises, perhaps, if you made it here, you are a few minutes away from becoming one. However, what am I trying to say, yoga is indeed good and should be given a try by anyone who wants to attain a standard fitness climax.
And before you begin, you should have a beginner guide on how to become a perfect and effective yoga practitioner. If you indeed want to become a good yogi then you need to become acclimatized with these few yoga challenge poses carefully handpicked for every beginner that wants to dive into the yoga world without needing expert coaching whatsoever!
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- Simple Basic Yoga Challenge Poses For beginners
- What is yoga?
- The Top 5 Types of Yoga Poses
- Basic Yoga Challenge Poses for Beginners
- 1. Mountain Yoga Pose (Tadasana)
- 2. Cobbler’s Pose (Baddha Konasana)
- 3. Cobra Yoga Pose (Bhujangasana)
- 4. Sitting Forward Bend Pose (Paschimottanasana)
- 5. Plank Yoga Pose (Kumbhakasana)
- 6. Fish Yoga Pose (Matsyasana)
- 7. Plough Yoga Pose (Halasana)
- 8. Forward-Facing Dog Yoga Pose (Adho Mukha Svanasana)
- 9. Handstand Yoga Pose (Sirsasana)
- Below Are The Essential Yoga Benefits for health
- Which Are The Most Challenging Yoga Poses?
Simple Basic Yoga Challenge Poses For beginners
Everyone needs to exercise more in order to keep fit always. And if you want to start towing that healthy path, yoga is a recommendable way to go, as well as other active exercises.
Many underate the essential benefits of regular exercise, some mistook exercise to be meant for only athletes who chose it for a profession, but that is a wrong gross narrative that ought to be dashed instantly.
As we continue discussing the healthy path of exercising, we would love to talk about yoga which is one of the best forms of body and mind workouts preferred by lots of fitness enthusiasts out there, especially the yoga freaks!
Since we want to bring it down to the beginner level, we would have to start off from the very first step which is knowing the meaning of yoga, what yoga exercise is all about, and the benefits of practicing yoga.
What is yoga?
Having suggested earlier we start from the plain level, It is crucial you get to know the little history of yoga as a beginner who is just starting out. If you begin by diving right in at yoga exercises without learning and mastering the basics, it would make the whole journey seem more complex rather than flexible.
A little history of yoga,
The word ‘yoga‘ is drawn from the Sanskrit root ‘Yuj’, which means ‘to join’ or unite two entities. As stated in the yogic books, engaging in Yoga clearly results in the fusion of individual consciousness with that of the universe, which brings harmony to one’s mind and body, and also extends to man and nature.
Yoga is a form of discipline which functions in improving one’s innate power in a more coordinated manner. Yoga brings unity with the human body and mind which induces strong benefits for absolute well-being.
Profound claims have it that yoga originated from the ancient Indian spiritual traditions that are strongly based on elements of the Hindu religion. Hinduism, Buddhism, and Jainism took yoga to be a spiritual practice while the western world denotes yoga as exercises that strictly enhance mind and body performance.
For clarity, there are five types of yoga and we shall uncover them shortly:
The Top 5 Types of Yoga Poses
This type of yoga is oftentimes practiced in a tropical and wet environment, where the temperatures are estimated at around 40-45°C.
There are numerous poses in this type of yoga which estimates around 28 different yoga poses. This is a perfect type of yoga posture recommended for people who intend to lose weight efficiently.
If you are a fitness enthusiast who wants to build core strength, you can also work out Bikram yoga.
Hatha yoga is very popular among many regular yoga practitioners. This yoga began back in the early 15th century. Unlike the other type of yoga poses that could seem very intense, hatha yoga has an outstanding variant from the rest, it is practiced at a moderate speed, feeling more relaxed, with poses that aims more at meditation.
It is a beginner-friendly yoga pose that introduces every beginner to the relaxation techniques portrayed by yoga. This is where modern yoga poses come into full function and it is the recommended type of yoga for beginners.
When you ask about yoga that enhances awareness and focuses on the body and mind, then kundalini yoga is the go-to for that. Well known as “yoga of awareness” it is the yoga practice that penetrates deeply into your mind benefiting you with strong spiritual balance.
What makes this yoga effective and distinct is the ability to use sound, movement breath, and meditation to definitely relax and rehabilitate your mind and body, which greatly improves strength, endurance, and complete body flexibility.
Vinyasa yoga is an all-weather yoga which means you can choose to perform this yoga under tropical or humid temperature, another name for this yoga is Ashtanga Yoga, this type of yoga is an effective strength and endurance builder, it helps to build lean muscle and enhance muscle mass throughout the body.
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This form of yoga is relatively new in the block, founded in (1997) by a yoga enthusiast by the name of John Friend. Anusara yoga is regarded as the most spiritual yoga which penetrates into the in-depth of your soul, body, and mind. This yoga is well categorized into three major segments which are attitude, action, and alignment.
The term Anusara is a Sanskrit word that means “flowing with grace” this yoga has only one concept and principle that percepts that every living being has inherent virtue present in them. Practicing this yoga has a lot of health benefits which include: Toning the muscles, boosting strength, and also bringing relaxation and comfort to your body and mind.
When you talk of yoga, you just can’t skip the poses, diverse and complex body twists with obstinate acrobatics.
As a beginner, you would have to learn the basic yoga poses such as Mountain Pose, Downward-Facing Dog, etc. Starting with these easy-to-do poses is highly recommended as it is more beginner-friendly and flexible.
Basic Yoga Challenge Poses for Beginners
Since I am all about revealing the beginner level of yoga, that brings us to note the types of yoga poses that are beginner-friendly and are more flexible for anyone who wants to start diving into yoga.
If you intend to kickstart your yoga journey, then you would have to start with the following recommended yoga challenge poses for beginners.
1. Mountain Yoga Pose (Tadasana)
The mountain pose can be done standing with both hands stretching forward or to any direction of your choice.
Apart from engaging in the posture portrayed in the image, you can also commence this yoga pose with both hands on the hip section and both legs spread apart then, with a bend pushing forward and backward until you strike a certain balanced posture.
This yoga pose is also known as Tadasana, it helps lessen anxiety through enhanced focus on breath control.
BENEFITS: Mountain pose or Tadasana helps effectively in correcting bad posture, improving one’s balance by bringing perfect alignment to the spine, It also helps in toning the back muscles alongside the abdominal muscles.
2. Cobbler’s Pose (Baddha Konasana)
When you hear the name cobbler pose what comes to your mind? As the name states, the cobbler pose is a traditional sitting position or posture practiced by traditional Indians. This pose is done sitting on the floor, then commence by withdrawing both legs inwards until they are well close enough to your hips.
BENEFITS: Stretches the thigh muscles, glutes, and hip flexors. This pose is indeed a simple yoga pose for every beginner yogi to add to their yoga pose archive.
3. Cobra Yoga Pose (Bhujangasana)
Lay on the floor in a face-down position and place both hands on the floor, then commence by gradually lifting your head and chest whilst still maintaining the same exact position, continue raising your head upwards until you have achieved a maximum stretch.
BENEFITS: The cobra pose effectively stretches the back and spinal columns eliminating any form of back pain, and at the same time strikes a balance on your posture.
If you desire spinal flexibility, strengthening of the chest and shoulder blades then the cobra pose is a goal. Doing the cobra pose also helps open the lungs which is a recommendable therapy for asthma.
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4. Sitting Forward Bend Pose (Paschimottanasana)
As the name says, you do this yoga pose by sitting on the floor with both legs stretched forward, then commence with bending your upper section to completely rest on your ankle. This yoga pose works in the midsection and torso muscle, a very recommendable yoga pose for obtaining a flat tummy.
BENEFITS: The sitting forward yoga pose helps calm the brain and supports the relieving of stress and mild depression, Very effective in Soothing headaches, anxiety and also reduces fatigue of all types. A recommendable workout for women undergoing symptoms of menopause and menstrual discomfort.
Start on all fours, with your knees beneath your hips and your hands flat on the floor directly underneath your shoulders, Raise your knees off the floor and spread your legs out behind you.
This should keep You on your toes and your hands, with your body creating one long line, keep your palms flat on the floor, hands shoulder-width apart, shoulders ricked directly over your wrists, and keep your core engaged. Retain your neck and spine in a neutral position by looking down at the top of your mat, keep up the position for 4-5 breaths.
BENEFITS: The plank hold specializes in involving many muscles at a stretch, which in turn ends up benefiting the core strength of your body.
Fitness experts who engage more in the plank workout affirmed that the plank workout helps in eliminating every fat around the abdominal cavity, and also improves posture and total body flexibility.
6. Fish Yoga Pose (Matsyasana)
Done by sitting in a lotus posture, then bend slowly backward and lie on the floor without loosening your lotus Posture, proceed by lifting the chest a little upward, hold up on the big toes with your elbows brushing the floor, take a slow breath. To loosen the hold, free your position, bring down your back to the floor and align the head.
BENEFITS: The fish pose yoga posture is effective in stretching the tummy and abdominal section which guarantees you an edge for flatting excess fat in the tummy, stretches and tones the muscles in the midsection, hip flexors, chest muscles, and intercostals.
7. Plough Yoga Pose (Halasana)
A plough pose is an inverted yoga posture that effectively stretches the spine and shoulders while reinvigorating the nerves and blood circulation.
This yoga pose is very effective in enhancing the nervous system. The plough yoga poses when done accurately soots and relaxes the nerves, brain, and heart. This pose efficiently stretches the back muscles and hamstring muscles of the legs.
BENEFITS: Plough pose or Halasana is very effective in toning back muscles, leg muscles, abdominal muscles, hamstring muscles, and neck. It is a good yoga pose that strengthens the core and enhances flexibility.
8. Forward-Facing Dog Yoga Pose (Adho Mukha Svanasana)
The downward-facing dog is indeed among the simplest beginner-friendly yoga pose, done by achieving a triangular posture with your hands on the floor, your head facing down, and hips pointing upward. It is a major transitional or resting pose often practiced during yoga classes for warming up and building strength.
BENEFITS: This yoga pose work in benefiting the shoulders and shoulder girdle with powerful stretches, decrease back pain, effectively minimize headaches and neck pain, and also guarantees you stronger hands, wrists, hamstrings, low-back, calves, and Achilles tendon.
9. Handstand Yoga Pose (Sirsasana)
The handstand yoga pose is among the hatha yoga postures, though could seem tough but still listed among the beginner yoga poses. If you feel like stepping up your game in going a little bit extreme then you can refer to this type of yoga pose. As a beginner, I strongly suggest you stay away from this type of yoga pose till you were able to master the moves. But if you must engage in this pose make sure you have a tutor with you.
This posture works in synergy with the body and mind development, it is done by standing with your palm placed on the floor or yoga mat.
Here in the image above you can observe the yogi stand on her forearm supported with the head which tends to bring more balance and consistency as she commences with the yoga pose. For a better composition, while practicing this yoga pose, you can stay closer to a wall for support and composure if you are a beginner just starting out.
BENEFITS: The handstand yoga pose works in benefiting almost all the muscles in the upper and midsection, despite the fact that this pose can be a little bit tiring, but it is worth it.
Handstand is not only recommendable for toning body muscles but also a super gymnast exercise for anyone who wants to build a balanced strong core. Doing the handstand yoga will definitely help to build the delts, traps, and upper back muscle which would also be beneficial to spinal health.
Below Are The Essential Yoga Benefits for health
Practicing regular yoga has enormous health benefits, the health benefits of yoga are both spiritual, psychological, and physical.
As a beginner, you are required to engage in yoga at least 3-5 times on a weekly basis to enable your body to become acclimatized to the flow of yoga.
Apart from knowing the health benefits of the yoga poses listed above, let us get to know extensively how yoga can benefit us from a more comprehensive angle.
Observing your yoga regularly leaves you with the following benefits…
- Yoga improves your breathing
- Could Promote Sleep Quality
- Yoga helps you lose weight effectively
- Yoga relieves anxiety
- May Reduce Inflammation
- Yoga can ease arthritis symptoms
- Yoga benefits heart health
- Yoga relaxes and improves your mood
- Yoga improves strength, balance, and flexibility
- Yoga is very effective in managing stress
- Yoga provides you with better self-care
- Yoga effectively relieves back pain
- Yoga may relieve migraines
- Yoga increases your strength
- Yoga promotes a healthy eating habit
- Yoga helps ease depression
- Builds muscle strength
- Improves and balances your posture
- Prevents cartilage and joint breakdown
- Yoga increases blood flow around the body
- Yoga drains up the lymph and boost immunity
- Yoga help reduce blood pressure
- Yoga helps effectively regulate the adrenal glands
- Yoga triggers your happy hormones
- Yoga increases your focus rate
- Yoga helps promote digestive health
- Yoga increases your self-esteem
- Yoga gives you peace of mind
- Yoga connects you with the outside community for guidance
- Yoga gives you a sense of awareness with a possible transformation
- Yoga heals and also guides your mind recuperation
We can’t stretch the benefits of yoga enough, yoga should be a culture and custom for those who believe in good health and a rational mindset.
That brings me to reiterate my introductory statement where I said that if I would be benefiting multiple health gains by practicing yoga then what’s going to restrain me from spearheading my active yoga journey.
With yoga, you are quite an unstoppable fellow and you should kickstart your active yoga journey and see any appointment with doctors call a quit henceforth.
There is nothing to worry about if starting out your own active yoga session seems so overwhelming and you feel you need a better guide on how to start out, then you can subscribe to the yoga burn program, the program contains all the yoga checklists you have ever known, giving it a try would really turn your fitness flow around and improve your body and mind for the better.
This yoga blueprint is well stuffed with both beginner-friendly and advanced levels of different yoga workouts done for you by a world-renowned yoga expert who is helping people live healthily through yoga, I strongly suggest you check it out.
Which Are The Most Challenging Yoga Poses?
We shouldn’t in any instance skip this part for anything. Apart from identifying some of the easy yoga poses that are recommended for beginners or rather tagged beginner-friendly yoga poses, we should also be looking at the most advanced yoga challenge poses that are expertly inclined.
- The yoga sleep pose (Yoganidrasana)
- Eight- Angle pose
- Formidable Face Pose (Gandha Bherundasana)
- The Corpse Pose (Shavasana)
- Destroyer of the Universe (Kala Bhairavasana)
- Split-Leg Handstand (Parivrttaikapada Sirsasana)
- Cow Face Pose (Gomukhasana)
- Fallen Angel Pose (Devaduuta Panna Asana)
- Scorpion Pose Variation (Sayanasana)
- One-Handed Tree Pose (Eka Hasta Vrksasanav)
- Eagle Pose (Garudasana)
- Head To Foot Pose (Sirsa Padasana)
- Knee-to-Ear Pose (Karnapidasana)
Watch this video to clearly understand how some of the advanced yoga poses are done.
If you want to up your yoga level, try going extreme with the above-listed yoga poses. This list of advanced yoga postures is known to be very beneficial to health and can cure lots of health disorders if done right.
Even as an expert, you might require some level of guidance on how to carry out various bends and positioning that come with these poses. Note that it is eminent for effectively guaranteeing a satisfactory yoga flow.
Yoga is very healthy and should be replicated on a daily basis by those who believe in healthy living.
Yoga would help you connect with your inner mind and soul, people who engage in yoga regularly barely fall sick and they are always vitalized.
“Yoga is the journey of the self, through the self, to the self.” — The Bhagavad Gita
Starting your own yoga today is not belated at all, you can still achieve your health goals if you only remain committed and focused on pursuing your yoga journey.