Yoga Poses

4 Must do Daily Yoga Poses for Beginners

Yoga had been there for centuries. Mostly this was famous in ancient India where Saint’s (Indian Sadhus)  used to meditate and calm there mind with these  simple but healthy yoga poses.

Description of these yoga poses (Asanas in Hindi) can be found in Vedas (Hindu holy books).There are forms of Vedic yoga which is one of the oldest form of practising yoga. ‘Yoga’ word or simple in Hindi ‘Yog’, has a simple meaning “concentration and meditation”.

Yoga have been considered to promote relaxation, reducing stress and helping in to cope with other medical conditions such as premenstrual syndrome.

What is yoga?

Yoga (/ˈjɡə/; Sanskrit, योगः, pronunciation) is a group of physical, mental, and spiritual practices or disciplines which originated in ancient India. There is a broad variety of yoga schools, practices, and goals in Hinduism, Buddhism, and Jainism. Among the most well-known types of yoga are Hatha yoga and Rāja yoga.

History of Yoga

The origins of yoga have been speculated to date back to pre-Vedic Indian traditions; it is mentioned in the Rigveda,but most likely developed around the sixth and fifth centuries BCE,in ancient India’s asceticand śramaṇa movements.The chronology of earliest texts describing yoga-practices is unclear, varyingly credited to Upanishads.The Yoga Sutras of Patanjali date from the first half of the 1st millennium CE,but only gained prominence in the West in the 20th century. Hatha yoga texts emerged around the 11th century with origins in tantra.

Yoga gurus from India later introduced yoga to the West,following the success of Swami Vivekananda in the late 19th and early 20th century.In the 1980s, yoga became popular as a system of physical exercise across the Western world.Yoga in Indian traditions, however, is more than physical exercise; it has a meditative and spiritual core.One of the six major orthodox schools of Hinduism is also called Yoga, which has its own epistemology and metaphysics, and is closely related to Hindu Samkhya philosophy.



So today I am going to get you some ideas on how to perform yoga step-wise plus what yoga poses  you should practice in your daily life.


So before starting to practice any yoga poses one should first sit in a proper way :

Sukhasana – Comfortable Pose(cross-legged).

Yoga Poses

 While sitting you should close your eyes and try to concentrate inside your mind while taking normal breathe. Doing so for 5 minutes one should proceed for poses. Following are poses  for your daily livelihood(Should be followed in sequence as shown below):

1. Bhastrika Pranayama/Bellows Breathe Yoga Poses:


Close our eyes and inhale deeply into your lungs and exhale gently. You should take approx. same time to inhale and exhale.Do this for at-least 5 minutes daily.

  • Helpful in lung diseases like asthma
  • Strengthen your respiratory system
  • Strengthen your lungs
  • Relax and calm your mind

Yoga Poses

Note: One with having heart problem, or under went recent heart surgery or blocked nose or fever should avoid doing this.

2. KapalBhati Pranayama/Yoga Poses:


Inhale air normally and exhale while simultaneously contracting your abdomen (The process of doing this varies from person to person, for beginners they should start doing this yoga pose slowly). Do this for 20-25 times in one cycle for at-least 10-15 minutes a day.

  • Helps in reducing weight as it increases metabolism rate.
  • Make your skin glow as it helps in making toxins out of your body.
  • Helps in making digestive system strong.
  • Cure baldness plus hair growth rate increase.
  • Energises your whole body.

Yoga Poses

Note: People with heart problem try avoiding this, women just after pregnancy should avoid, even pregnant women and people with pacemaker should avoid this.

3. AnulomVilom Pranayama/Yoga Poses


Sitting calmly, close your eyes, with your right hand thumb close your right nostril  and inhale as much as you can from your left nostril, then close left nostril with index finger of your right hand while opening the right nostril simultaneously and exhale deep. Try to concentrate into your mind while doing. Keep in mind inhalation and exhalation should take almost same time. Keep doing this for 10-15 minutes daily.

Yoga Poses

Benefits :
  • Calm your mind
  • Helps in increasing eye sight with regular practice.
  • Helps in controlling blood pressure and diabetes.
  • Improves concentration
  • Increases blood circulation in body.

4. Brahmari Pranayama/Yoga Poses(Humming Bee Breathing)


While on the same sitting pose, while keeping your eyes closed observe in inner you and try to feel the sensation in your body with calmness and quietness within. Place your thumb on your ears. Place index finger on your forehead while placing other fingers on your eyes. With this inhale deeply and hold your breathe and inside your mind exhale with humming sound of ‘Om’. Try to make sound high pitch to get most of it. try doing this for 3-5 times for 5 minutes. 

After this is done open your eyes.With mind in calmness pitch out ‘Om’ inside your mind(try not to speak out). Do this too for 3-5 times.

  • Increase concentration power.
  • Cures migraine and mild headache.
  • Increases memory power too.

Apart from above yoga poses, one should go for other poses too to get most benefits , which includes various physical exercise of yoga like “Surya Namaskar”, Exercises for flexibility, back exercises for limbs like hastasana, yoga squats, Indian push-ups etc.

Some useful tips

If you want to have your stomach to get empty during morning, since yoga has be done in empty stomach, what you can do is as you get off your bed, drink one glass of lukewarm water. What this will do is, once you consume it it will help you to flush out the toxin from your body.

Liquids helps to breakdown the food into your stomach and keep your digestive system online, healthy always.Even you can drink some lukewarm water after having meal so that it could help you aid your digestion. Water should be drunk after 20-30 minutes from having meal.


You should start doing these poses on daily basis. With this added in your routine have some good dietary plan too so to make full benefits out your efforts.

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yoga poses for beginners 4 Must do Daily Yoga Poses for Beginners

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