Beginner’s Yoga: 5 Asanas To Master In The First Place

Today, yoga culture is largely focused on physical practice. But if you decide to learn the art of body and spirit harmony, it will be useful to know that this is only a small part of the general practice.

No less important in yoga are the Niyamas, spiritual principles defined as “the acceptance, cultivation, implementation and development of positive virtues and good thoughts” (Sant Kirpal Singh, yogi, philosopher and social activist in India).

Adepts of yoga and meditation note that beginners rarely pay attention to the Niyamas, while the best way to study asanas and their inner substantiation at the same time.

In this material we have collected five poses of yoga that are worth getting to know at the beginning, as well as the Niyamas that correspond to them.

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1. Bitilasana (cat, cow position)


Technique: Stand on all fours, round up your spine as you breathe, and bend your back as far as possible at the exit.

Niyama: “I treat my body like a temple and my mind is absolutely clean.

As you exhale, it is also important to raise your head up and look up into the sky. The correct execution of asana will be evidenced by the feeling of a dot in the lower back. Repeat the exercise slowly and consciously 4-5 times, and then add the “ha” sound on the exhalation.

2. Balasana (child position, hare)


Technique: sit squat, buttocks pressed to your knees, put your head on the mat right in front of you, hands relax and pull towards your feet.

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Niyama: “I am satisfied with my past, present and future.

This posture is considered one of the easiest, but at the same time, if properly done, it helps you relax all the muscles, which will have a great effect on your health and well-being. Experts recommend that you take note of it when you are looking for a way to forget about problems or recover from a hard day’s work.

3. Kamatkarasana (posture of a dancing dog)


Technique: take the dog’s pose (arms and legs are pressed against the floor, the coccyx at the highest possible point on top), then bend the right leg in the knee and start behind the back in the left side (left foot should be turned). Then tear off the right hand from the floor, put the right foot on the toe behind your back, and pull out your hand behind your head.

Niyama: “I pledge to be attentive to my body, breath, heart and mind

To see if you are doing the exercise correctly, make sure that your muscles are stretched extremely intensively during the turn. If you feel confident, try to relax your neck to increase efficiency.

4. Agni Stambhasana (fire-fighting posture)

Technique: From the sitting position, move the left foot or ankle to the right knee and open the feet as much as possible. Now start slowly and smoothly tilting forward, remembering to keep your feet in the same starting position.

Niyama: “I am a spiritual being and I am my own teacher.

When you reach your limit, take a deep breath and exhale, while stretching your spine. If asana seems easy enough to you, stretch your fingertips forward and don’t stop until you feel a slight pain in your muscles.

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5. Shavasana (dead posture)


Technique: lie on your back, stretching your back and legs, place your hands on your stomach or along the body (as you like), then relax each cell of your body and slow your breathing.

Breathe deeply from your stomach, close your eyes and think of a place that makes you feel exceptionally good about yourself.

Experts are sure that if you have trouble sleeping, it is Shavasana who will help you forget about insomnia. By the way, this is still an excellent meditative practice, which is obviously available to everyone.

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