Beginner-Friendly Yogas to Try on International Yoga Day 2023

In the fast-paced and stressful lives we lead, we often find ourselves overwhelmed by stress and anxiety. However, engaging in a yoga session, no matter how short, can be a powerful tool to help us navigate these challenges and find balance amidst the chaos. By practicing yoga daily, we can relax, clear our minds, and reconnect with our inner selves, creating a sanctuary of calm within.

On the occasion of International Yoga Day, it is the perfect time for beginners to embark on their yoga journey and experience the incredible benefits this ancient practice offers. Here are some expert tips from top yoga practitioners to get you started:

1. Downward-Facing Dog (Adho Mukha Svanasana) – recommended by Pooja Agnihotri:
   Begin by pressing your palms firmly into the mat. Lift your hips towards the ceiling, creating a mountain shape with your body. Extend your spine, allowing your head and neck to relax and hang freely. This pose stretches the entire body, focusing on the shoulders, hamstrings, and calves. It also strengthens the arms, legs, and core muscles while promoting a sense of calmness and rejuvenation.
2. Child’s Pose (Balasana) – recommended by Vinit Tripathi:
   Kneel on the mat, sitting back on your heels. Lower your torso forward, resting it between your thighs. You can extend your arms in front of you or place them alongside your body. Breathe deeply and find comfort in this gentle pose. Child’s Pose is a restorative posture that promotes relaxation, releases tension in the back, neck, and shoulders, and calms the mind. It is excellent for relieving stress and restoring energy.
3. Virabhadrasana II – Warrior II (recommended by Preeti Kohli):
   Step one foot back and align it with the front heel. Extend your arms parallel to the ground, reaching in opposite directions. Gaze over the front fingertips while grounding down through both feet. Warrior II pose strengthens the legs, improves balance, and opens the hips and chest. It also enhances concentration, endurance, and a sense of empowerment.
4. Tree Pose (Vrikshasana) – recommended by Yash Shah:
   Stand tall and shift your weight onto one leg. Place the sole of your other foot on the inner thigh, avoiding the knee joint. Bring your hands to your heart center or extend them overhead. Find your balance and embrace the strength and stability of a tree. Tree Pose improves balance, coordination, and concentration. It strengthens the legs and core muscles while promoting a sense of grounding and inner peace.

Start with these foundational asanas and gradually explore and expand your practice. With regular dedication and patience, yoga can become a transformative and lifelong practice that nurtures your physical, mental, and emotional well-being.