Summer is an awesome time to learn easy yoga poses! It keeps you cool and calm amidst the humid and hot weather. Are you ready to try these yoga poses for beginners?
Easy Yoga Poses to Keep You Calm and Fit
Summer has arrived and there’s no better time to strike your best yoga poses. I really like doing yoga in the summer because the hot weather helps me sweat more! But at the same time, the relaxing effect of yoga also helps me stay calm and collected. If you’re still a beginner, do not worry. These easy yoga poses are perfect for yoga novices like you! Are you ready to get started?
Disclaimer: If you have back problems or other injuries, please consult a professional yoga instructor before doing any of these poses.
1. Goddess – Supta Baddha Konasana
The goddess pose or the Supta Baddha Konasana is a very relaxing yoga pose. It’s great for opening up the hips and groin, which also makes this is a great prenatal yoga pose. It also helps in calming the intestinal tract muscles which help improve digestion. This easy yoga pose is a good ending to your yoga session. Meditate in this reclined position for about 5 to 10 minutes to achieve complete relaxation.
To do this pose, lie down on your back with knees bent. Stretch out the knees to the sides but keep it down on the mat and put the soles of the feet together. Some people like putting a bolster under the length of the spine for a better stretch.
2. Wide-Angle Seated Forward Bend – Upavistha Konasana
This is definitely one of my favorite poses ever and I must say, it’s a great pose to start your yoga session with too. Why do I love it? It really gives the spine a nice stretch and it opens up the hips and hamstrings, which helps prepare the body for other poses. It is also an excellent way to “center” yourself. As for the body, it improves the circulation of the spleen, adrenals, and liver.
How to do it? Sit with both your legs stretched out at a 90-degree angle. Put your hands on the mat and then slide your butt forward–this will help widen the legs further. Make sure your kneecaps are pointing upwards. Now stretch out your hands and try to reach the heels to achieve better balance. Next, stretch your body forward and also stretch out your hands forward while trying to reach as far as you can.
3. Cooling Breath – Sitali Pranayam
I love this one, and my class often has a lot of fun doing this. One of the easy yoga poses, Sitali (sometimes spelled as “sheetali”) means “cooling breathing.” Rightfully so, since it introduces a very nice breeze every time you inhale. The Sitali has plenty of benefits such as improving digestion, relaxing the mind and body, improving sexual energy, detoxifying, and has a calming effect.
To do a Sitali, sit erect, bring your tongue out, then roll it in. Breathe in, hold for a few seconds, then exhale. Pause for a few moments then repeat. The tongue roll does need a bit of a practice.
4. Tree – Vriksasana
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The Tree Pose promotes balance, and to achieve balance, one needs to create a calm mind – a mind that’s free of anxiety and panic. This is one of the most popular yoga poses ever as it helps stretch the torso, shoulders, thighs, and groins. Moreover, it tones the abdominal muscles and strengthens the ankles and calves. If you have sciatica or flat feet, this is a great pose to do!
Start with standing upright and then bend your right knee (the sole of the feet touching the side of the right thigh). Shift your body weight to the left leg. Put your hands together and lift it over your head–this is to achieve your balance. Once you feel centered, you can vary the poses of your hands.
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5. Child’s – Balasana
I have a weak back and the child pose is one of those easy yoga poses that really give my back a good stretch. Further, this pose helps in stretching the hips, thighs, ankles, and is very stress-relieving! If you also have neck pain, the child pose can help a lot.
To start, bend your knees against the fat and start opening the knees wide apart. Make sure the toes are touching each other. Rest your bottom on the heels of your feet. And then sit up straight, exhale, bow forward and let the forehead touch the floor. To know if you are doing it right, the torso must touch your thighs and the chest should rest on the top of the thighs.
6. Extended Puppy – Uttana Shishosana
This yoga pose is another favorite of mine. After I do the child’s pose, I immediately do this next. This pose also gives the spine and shoulders a good stretch. What I observed is that when I do the child’s and extended puppy pose, my torso feels much lighter immediately. It’s like pressure on my shoulders and neck are released.
Start by positioning in the body on all fours. To ensure proper positioning, the shoulders must be above the waist and the hips must be above the knees. Next, curl your toes and then walk your hands forward a bit. Exhale and then move the buttocks halfway back and then stretch forward. Your elbows must not touch the ground and the forehead should touch the floor.If you want more stretch, press the hands down and pull the hips to the heels.
7. Cobra – Bhujangasa
The cobra pose is just as popular as the other poses listed here. There are so many benefits to doing this easy yoga pose. It stretches and strengthens the spine, stretches the lungs, abdomen, shoulders, firms the buttocks, relieves stress, stimulates the abdomen, relieves sciatica pain, and is therapeutic for asthma.
To do this pose, lie prone on the floor and stretch the legs with the top of the feet touching the floor. Now stretch the arms under the shoulders. Next press the feet, thighs, and pubis on the floor. As you inhale, straighten your arms and lift your torso slowly.
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Yoga is really one of the best exercises out there because it has plenty of benefits physically and mentally. One thing you should keep in mind is that your mental health is just as important. These easy yoga poses bring about a soothing, calming and relaxing effect, which is a perfect contrast to the sweltering hot weather and the fun, active vibe all around us. My advice: take it one day at a time and learn slowly, the body needs time to adjust. Have fun!
What is favorite yoga pose? Let us know in the comments section below!
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Editor’s Note – This article was originally published in Augusto 2016 and has been updated for quality and relevancy.
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