International Yoga Day 2024 theme is Yoga for Self and Society. (Images: Shutterstock)
Celebrate International Yoga Day 2024 with these simple and effective yoga poses designed for beginners. Learn how to perform basic yoga exercises.
INTRODUCTION TO INTERNATIONAL YOGA DAY 2024: International Yoga Day is an annual celebration, observed on June 21 to spread awareness about the importance of yoga. You need not be a fitness enthusiast to know the benefits of yoga. It forges a connection between the mind, body, and soul enabling us to shut out the worldly chaos and focus on our inner well-being.
Yoga is also known to alleviate negativity. This year the theme of International Yoga Day is Yoga for Self and Society. If you are new to yoga but want to incorporate the fitness habit in your life then look no further. Here are 5 easy yoga asanas for beginners to try:
EASY YOGA POSES TO START WITH
Mountain Pose (Tadasana)
To do this asana you have to stand tall with your feet together and relax your arms by your side. Press evenly with the feet, engage your quads, and lengthen your tailbone towards the floor. Roll your shoulders back and down, opening the chest. Keep the chin parallel to the floor and look straight ahead at any stationary object to maintain focus. Breathe deeply and hold the pose for some time.
Warrior Pose (Virabhadrasana)
Start by standing in position. Next, take one foot back, keeping the front knee bent at a 90-degree angle and aligning it with the ankle. Extend the back leg straight, pressing the outer edge of the foot into the mat. Raise the arms over your head. Now, face your palms to each other and touch them together. Repeat the same on the other side.
Triangle Pose (Utthita Trikonasana)
To execute the pose, take one foot back and turn it slightly outward, while keeping the front foot facing forward. Extend the arms parallel to the floor, hinge at the hip, and reach forward with the hand in front. Lower the hand to the shin, ankle, or floor, while lifting the other arm vertically. Keep your chest open and gaze towards the raised hand. Repeat on the other side.
Downward Facing Dog (Adho Mukha Svanasana)
Start by getting on your hands and knees, aligning your wrists under your shoulders and knees under your hips. Press into your hands and lift your hips towards the ceiling, straightening your arms and legs. Now, keep the spine stretched, let your heels reach the floor, and keep your head between your arms. Engage your core and breathe deeply. Hold the pose for multiple breaths.
Staff pose (Dandasana)
Sit on the floor with your legs extended forward, keeping them together. Place your hands beside your hips on the floor, fingers pointing in the front. Press your palms to the ground and lift your spine, keeping the shoulders relaxed. Lengthen through the crown of your head and gently draw your shoulder blades back. Keep your thighs and knees pressing down. Hold the pose while taking a few breaths maintaining the alignment and focusing on your breathing.
YOGA DAY THEME FOR 2024
The theme of International Yoga Day 2024 is Yoga for Self and Society. The day will be celebrated with various events and sessions globally.
BENEFITS OF YOGA FOR BEGINNERS
- Increased FlexibilityYoga poses gently stretch and lengthen your muscles, leading to greater range of motion and a more limber body.
- Improved StrengthHolding yoga poses, even basic ones, engages your muscles and builds core strength, leading to better posture and stability.
- Enhanced BalanceMany yoga poses require balancing on one leg or in awkward positions, which strengthens your core and improves overall balance.
- Pain ReliefYoga can help alleviate back pain, headaches, and joint pain by improving flexibility, reducing tension, and strengthening supporting muscles.
- Boosted Heart HealthCertain yoga flows can increase your heart rate and improve circulation, contributing to better cardiovascular health.
- Reduced Stress and AnxietyYoga emphasizes mindful breathing and relaxation techniques, which can significantly reduce stress and anxiety levels.
- Improved SleepRegular yoga practice can promote better sleep by calming the mind and body before bed.
- Increased Self-AwarenessBy focusing on your breath and body sensations during yoga poses, you develop a deeper awareness of yourself and your physical capabilities.
- Enhanced MoodThe combination of physical activity and relaxation in yoga can lead to improved mood and a more positive outlook.
- Greater Focus and ConcentrationYoga teaches you to focus your mind on the present moment, which can improve concentration and focus in your daily life.
