June 21st is International Yoga Day, and people around the world are celebrating in various ways. Some are participating in yoga events, while others are obtaining yoga pledge certificates to demonstrate their enthusiasm. Many who already possess yoga knowledge will be practicing at their own level.

I thought it would be a great idea to encourage everyone to try some yoga asanas this International Yoga Day. I’ll be sharing some easy-to-do asanas, or simple yoga poses, that are perfect for beginners and fun to try. These poses will help you get started on your yoga journey.

Things to remember before performing Yoga asanas

Before we get started, I want you to remember a few things, like:

• The place where you’ll be performing yoga should be clean.
• Yoga should be performed on an empty stomach.
• Avoid wearing tight clothes. Clothes should be comfortable and stretchable.
• Yoga should be performed in a well ventilated room or in alfresco. Avoid performing with Ac on.
• Use a good quality of Yoga mat. You need to make sure you don’t slip because of the yoga mat.
• Perform the activity as per the body’s limitation. Don’t overdo, don’t overstretch and don’t try to compete.
• Strictly avoid Yoga asanas in a state of exhaustion, tiredness, stress, illness or hurry

For more things that you need to know while doing Yoga asanas -> click here

Yoga asanas for beginners

Now let’s learn a few yoga asanas that can be performed by beginners

 Virabhadrasana II- Warrior 2 pose

Start in Mountain Pose (standing straight), then step your feet wide apart. Turn your right foot out and bend your right knee, keeping it aligned with your ankle. Extend your arms parallel to the floor, palms down.

Hold for 20-30 seconds to 1 minute, gazing over your right hand. To release, straighten your right leg and return to Mountain Pose.

Repeat on the left side.

This asana strengthen legs and core. Improves balance and increase flexibility. It also helps in boosting blood circulation throughout the body.

Bhujangasana- Cobra pose

Lie flat on your stomach with palms under shoulders and elbows tucked in. Inhale and lift your upper body, lengthening your spine and arching back gently.

Hold for a 20 secs with chin lifted and gaze slightly forward, then exhale to lower yourself back down.

I love performing this after every back-day routine. This, also with balasana (child pose) and Salabhasana (locust pose), stretches the back like no others.

Adho Mukha Svanasana- Downward facing dog

Begin on all fours, hands shoulder-width apart and knees hip-width. Exhale, straighten your legs and arms, pushing your hips back to form an inverted V. Press your heels down, lengthen your spine, and gaze between your legs.

Breathe deeply and hold for 20 secs before lowering back down.

It stretches full body and not just legs. It increase circulation and strengthen core and legs. Further it also helps in improving the digestion.

Pawan mukt asana- Wind relieving pose

Lie on your back and raise both legs straight up towards the ceiling. Clasp your hands behind your thighs, near the knees, or use a yoga strap around your calves if reaching is difficult. Gently pull your knees towards your chest, keeping your lower back pressed to the ground.

Breathe normally and hold for a few breaths (20 secs), feeling a stretch in your lower back and core. Then, exhale as you lower both legs back down to the starting position.

This asana helps digestion, it helps in releasing any trapped gas and is useful in indigestion and constipation. It also strengthen the back.

It can be performed after a meal if you feel heavy.

Setu bandhasana- Bridge pose

Lie on your back with knees bent and feet flat on the floor, hip-width apart. Inhale, press into your feet, and lift your hips up, forming a bridge with your body. Keep your thighs parallel and gaze softly upwards.

Breathe deeply for a few breaths (20 secs) before lowering your hips back down to the mat on an exhale.

Setu bandhasana strengthen core, hips, legs, chest, etc. It may even ease lower back pain and helps in removing tightness from the glutes.

Parvatasana- Sitting mountain pose

Start sitting upright with legs crossed comfortably (Padmasana or Sukhasana). Inhale, raise your arms overhead, and join your palms together. Stretch your arms and torso upwards, keeping your back straight.

Hold for a few breaths (20 secs), then exhale and lower your arms back down to your sides.

It might seems simple, but offers wide variety of benefits like: it helps in correcting the sitting posture and reduce slouching. It helps in improving the concentration. It can prepare you for other yoga asanas.

Bitilasana Marjaryasana- Cat cow pose

Begin on all fours, inhale and arch your back, lifting your head and chest (Cow), then exhale and round your back, tucking your chin (Cat). Repeat for a flowing spine warmup.

This is my personal favorite and I often perform it before back day routine. It stretch the spin, strengthen back, neck, abdomen and chest.

It also helps in relieving the stress.

Here’s a chair alternative

Conclusion

So these were some simple yoga pose that you can try this Yoga day. Make sure perform them patiently. Enjoy the amazing benefits of these Yoga asanas, trust me you will feel great with day 1 itself.

Tell me in the comments how are you celebrating this day.

Keep smiling 😊