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    Beginner-Friendly Yoga Poses to Get Back in Shape

    By NCVC Staff | Published on Oct 09, 2023

    Are you new to the world of yoga or have been practicing for a while but find it challenging to master certain poses? Don’t worry, we’ve got you covered! Whether you have a stiff body, are a beginner, or facing age-related constraints, there are solutions for you.

    But before we dive into the details, let’s debunk a common misconception. Many people believe that only complex yoga poses yield great results. Consequently, they jump straight into challenging postures without considering the potential risks. This approach often leads to injuries such as spinal issues and muscle spasms, making yoga practice even more difficult.

    To dispel this myth and help you enjoy yoga to the fullest, we have collaborated with yoga expert Samiksha Shetty to showcase some simple yet effective yoga poses. Let’s explore these beginner-friendly variations that can deliver comparable, if not superior, results to their more complex counterparts.

    Better Alternatives to Complicated Yoga Asanas

    Sirsasana (Headstand)

    Headstands and other poses that exert pressure on the neck can cause problems with the cervical vertebrae. So, instead of diving into such advanced poses, try the following alternatives:

    • Downward Facing Dog: This classic pose strengthens the arms and shoulders, elongates the spine, and energizes the body. Start by placing your hands and knees on the floor, straighten your legs, push your heels down, and extend your spine. Stay in this position for 5 to 9 breaths.

    • Dolphin Pose: Begin in Downward Facing Dog and gradually lower your forearms to the floor while maintaining the alignment of your body. Hold the Dolphin Pose and feel the benefits.

    Chakrasana/Ushtrasana (Wheel Pose/Camel Pose)

    These poses involve deep backward extensions of the spine and can be challenging for many practitioners. However, you can achieve similar or even better results with the following yoga poses:

    • Bridge Pose: Lie on your back, bend your knees, and position your feet hip-width apart. Lift your hips towards the ceiling while pushing into your feet. Slowly lower your hips back to the floor and repeat this movement 10 times.

    • Dhanurasana (Bow Pose): Lie on your stomach, bend your knees, and hold your ankles. Lift your head, chest, and legs off the floor while balancing on your naval. Pull your ankles upward and release slowly.

    • Padmasana (Lotus Pose): This pose is excellent for meditation but requires proper hip rotation. Focus on achieving a good outward rotation of your hips before attempting this pose.

    • Fire Log Pose: Sit on the floor, stack your shins with one leg on top, and position your heel on the opposite knee. Hinge at the hips and walk your hands forward, extending your spine. Hold this position for 30 seconds and repeat on the other side.

    • Malasana (Garland Pose): Begin by bending your knees and lowering your hips towards the floor. Press your thighs open with your upper arms and engage your entire body. Hold this pose for 8-10 breaths.

    • Baddhakonasana (Butterfly Pose): Sit with your feet together, allowing your knees to fall to the sides. Press your thighs and knees towards the floor gently. You can also flap your legs like butterfly wings for added benefits.

    • Plank Pose and Side Plank: Strengthen your core and upper body with these variations. Start on all fours and extend your legs or forearms to maintain a straight line from head to heel.

    • Hanumansana (Monkey Pose): This advanced stretch involves splitting your legs apart, targeting the thigh, groin, and hamstring muscles. It’s a powerful pose when executed correctly.

    Now that you have a variety of beginner-friendly yoga poses to choose from, make the most of them. Embrace yoga as a journey of self-discovery and remember to listen to your body’s needs. Happy practicing!

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