This yoga flow is totally friendly for newbies

No matter what your age is, yoga is for all without any constraints. Yoga poses can be divided into basic, intermediate and advanced levels. Based on your physical capability, you can practice scaled down or scaled up versions of these following asanas that can be done in a flow.

Let’s not forget that yoga is a journey to holistic health and gives you a range of benefits such as weight loss, healthy hair, glowing skin, improved immunity, increased strength, flexibility, mindfulness, and so much more. The practice consists of asanas, chanting, pranayama, meditation, mudras etc.

Here are 6 simple asanas that can be done as a sequence to get you started on your yoga journey:

These are foundational poses that can be done for beginners, but are suitable for practitioners of all levels.

1. Balasana

Formation of the posture:

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• Kneel down on a mat and sit on your heels
• Inhale and raise arms above head
• Exhale and bend your upper body forward
• Place your forehead on the floor
• Pelvis should rest on the heels
• Ensure that your back is not hunched

2. Vajrasana

Formation of the vajrasana posture:

• Begin by standing straight with your arms by the sides of your body
• Lean forward and slowly drop your knees on your mat
• Place your pelvis on your heels and point your toes outward
• Here, your thighs should press your calf muscles
• Keep your heels close to each other
• Do not place the toes on top of the other, instead right and left must be next to each other
• Place your palms on your knees facing upward
• Straighten your back and look forward.

3. Santolanasana

Formation of the posture:

• Lie on your stomach
• Place your palms under your shoulders and lift your upper body, pelvis and knees up
• Grip the floor with your toes
• Straighten the knees
• Ensure that your knees, pelvis and spine are aligned
• Your wrists must be exactly below your shoulders with your arms straight.

4. Naukasana

Formation of the posture:

• Lie down on your back
• Bring your upper body 45° off the floor
• Pivot your body weight on your hips and lift your legs 45° off the floor
• Your toes must be aligned with your eyes
• Try to prevent a bend in the knees
• Keep your arms parallel to the ground and pointing forward
• Tighten your abdominal muscles
• Straighten your back.

5. Vrikshasana

Formation of the posture:

• Begin by standing in samasthiti
• Place your right foot on your inner thigh
• Join your palms in pranam mudra at your heart chakra
• Straighten your arms up
• Repeat the same with the alternate leg
• Hold eight to ten breaths.

6. Sukhasana

Formation of the posture:

• Sit in an upright position with both legs stretched out in dandasana
• Fold the left leg and tuck it inside the right thigh
• Then fold the right leg and tuck it inside the left thigh
• Place your palms on the knees
• Sit erect with your spine straight.

Choose a pace that is comfortable for you and go through this flow twice a day. Each pose can be held for a duration of 10 seconds initially. Gradually increase the number of sets as well as the duration of the hold. Build discipline through regular and consistent practice.