11 Easy Yoga poses for beginners

Yoga is one among the most recommended training methods to keep your body and mind relaxed and healthy. It helps increase flexibility and strength of your body. Many people begin to practice yoga as a first step to keep fit. Once you start practicing yoga, at least eight weeks to achieve visible results. However, it is essential to seek professional guidance of experienced yoga practitioners and certificates, while learning yoga.

Yoga poses are often called â ???? ???? Asanasâ. The asanas differ greatly in style and functionality. The benefit that each asana provides also differs greatly. For beginners, yoga postures that needs to be practiced varies from those who are practicing yoga for a long period of time. Asanas are generally divided as standing poses, backbends, sitting postures, and positions of rest. Here is a detailed list of essential asanas for beginners.

Yoga standing postures for beginners

Standing poses are first among every beginner yoga poses are taught about a yoga class. These standing postures may seem easier, but they are the most vigorous for beginners. Notable benefits of standing poses include the addition of heat to the body, preparing the muscles for prolonged stretch and keep your mind for longer sessions of yoga.

1. Mountain Pose

This asana is known as Tadasana . This position serves either as a resting pose or yoga pose preparatory other foot.

Mountain Pose

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  • improves posture and body alignment.
  • Create a sense of awareness.
  • strengthens the spinal nerves, foot and ankle.

How to do it?

Step 1 -. Bring your feet close together and keep them within the width of the hip

Step 2 – Extends heels outward. Allowing your weight resting on your toes.

Step 3 -. Your arms should be down and the palms should face your body

Step 4 -. Draw the ribs in the direction of his belly

Step 5 -. Inhale and exhale a few times while focusing on a point directly

2. Downward Facing Dog

This position is known as Adho Mukha Svanasana . This is the second largest in all sessions of yoga asana.

Downward Facing Dog

Source image – kristinmcgee.com


  • Increases blood circulation in the body.
  • gives a good stretch of the calf muscles.
  • back pain and stiffness is removed.

How to do it?

Step 1 – Stand on a yoga mat. Keep your feet in hip distance and distribute body weight evenly between both feet. Your arms should be at your sides.

Step 2 – Lean forward and place your hands on the floor. Your back should be straight and the fingers should be separated. Bend your knees, if necessary.

Step 3 â ???? Stretch your feet back and keep your hands under the shoulders.

Step 4 â ???? raise your hips toward the ceiling so that your body produces an inverted form of a ???? ???? GOES.

Step 5 â ???? Keep your eyes on your fingers, press the chest in the direction of the knees and heels in the direction of the plant. Inhale deeply. Try to touch your heels on the floor as his body’s flexibility ???? s.

3. Warrior Pose

This asana is also known as Virabhadrasana. This is done to build endurance and develop stability and balance in your body.

Warrior Pose

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  • Strengthens legs and ankles.
  • opens the lungs and chest.
  • provides energy to tired limbs.
  • effective against osteoporosis, sciatica and flat feet.

How to do it?

Step 1 â ???? Stand in mountain pose.

Step 2 â ???? Raise your arms above your head while inhaling. Now bring your hands to your chest in prayer position.

Step 3 â ???? beyond the arms so they are parallel to the floor, palms down.

Step 4 â ???? As you exhale, bend your right knee at an angle of 90 °. The left knee should be between 45 and 60 ° angle to the right.

Step 5 â ???? Stay in this position for 30-60 seconds. Repeat the same on the other side.

backbends and balancing poses yoga for beginners

balancing asanas are ideal for a beginner. It has strength and stretching the entire body. balancing postures are designed to strengthen the muscles of your body so you can easily make other positions. Backbends are the first between the yoga poses more complicated for beginners. resistance spine is provided and increase flexibility.

4. Tree Pose

Vrksasana or tree pose is the basic yoga pose balancing for new practitioners.

Tree Pose

Source image – med-health.net


  • strengthens thighs, core, shoulders, calves and groin.
  • improves your posture.
  • boost your knowledge of the body and calms the mind.

How to do it?

Step 1 – Start with mountain pose

Step 2 -. slowly move the weight on his right leg . Bring your unique Foota ???? s left inside of his right thigh. The left Foota ???? s toes should be pointing towards the ground.

Step 3 -. Pull your belly button in the direction of the spine

Step 4 Bring your hands in prayer toward your chest.

Step 5 Inhale and raise your arms up.

Step 6 – easy .Breathe and look at a fixed point. Stay in this position for 5 breaths.

Step 7 -. Repeat the same procedure on the other side

5. Bridge Pose

This asana is known as Setu Bandhasana . This position is usually done as a warm-bending pose strengthen the spine, neck, shoulders and chest. This position may seem very difficult, but can be easily done when you practice, keeping pillows under your hips to extended support.

Bridge Pose

Source image – brigiddineen.com


  • The We stretch the chest, neck, shoulders and spine.
  • strengthens the hamstrings, buttocks and back.
  • stimulates the abdominal organs and helps digestion.
  • relaxes the central nervous system.

How to do it?

Step 1 – Keep your arms at your sides and lie on your back with your knees bent. Your feet should be hip width apart and flat on the floor.

Step 2 â ???? Press your feet on the ground. Raise your hips toward the ceiling while inhaling.

Step 3 â ???? interlock your fingers, pressing down forearms.

Step 4 â ???? Move your chest towards your chin.

Step 5 â ???? Hold for 4-8 breaths.

Step 6 -. Slowly return to the original position while exhaling

6. The Triangle Pose

This position is called as Trikonasana . This position is recommended for beginners because it offers the strength of the whole body. It also relieves back pain. This attitude of the triangle is a must for pregnant women who practice yoga for the first time.

Triangle Pose

Source image – doyouyoga.com


  • strengthens the thighs, knees and ankles.
  • aids in digestion.
  • relieves anxiety and stress.
  • stimulates the abdominal organs.

How to do it?

Step 1 Start with Mountain Pose.

Step 2 -. Exhale and put your right foot three feet away from your left foot

Step 3 – your left foot by 15 ° and the right foot in the 90th [

Step 4 -. The center of the arch of the left foot must be aligned with the center of the right heel

Step 5 -. Balance your body weight equally on both feet on the floor and press

Step 6 – Inhale deeply. Bend your body down from the hips to the right as you exhale. Keep straight waist.

Step 7 – The right hand should face the ground, while the left hand should be in the air. Make sure that the two arms form a straight line.

Step 8 -. Put your right hand on the ground, ankle or shin

Step 9 – Turn your head to the left. Fix your eyes on the left palm.

Step 10 – Make sure your chest and pelvis are open and the body side curve

Step 11 -. While inhale, stretch your body as much as possible. Relax your body as you exhale.

Step 12 -. Repeat the same procedure on the other side

7. Cat – Cow Stretch

This yoga is a combination of cow Pose (also known as Bitilasana ) and Cat Pose (also known as Marjaisana ).

Cat - Cow Stretch

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  • Increases flexibility of thorns.
  • The sections lungs and chest, thus, aid in the process of breathing.
  • Relieves sciatica and low back pain.

How to do it?

Step 1 -. Kneel keep your wrists under shoulders and knees under hips

Step 2 – lengthen your body from head to rump. The fingers should be extended and body weight should be distributed evenly in the knees and hands. Look at one point.

Step 3 – Lift your spine toward the ceiling while inhaling. Your head should be towards the ground, and legs and arms should be perpendicular to the ground. This is the position of the cat.

Step 4 -. As you exhale, bring back the spine to the original position

Step 5 – Inhale and bend back down on the floor, lift your tailbone and chest toward the ceiling. Raise your head and stare. Keep your legs and hands, perpendicular to the ground. This is the attitude of the cow.

Step 6 – Exhale and bring back the spine to starting position

Step 7 – With each inhalation and exhalation, Cat alternative and cow pose. Repeat 15-20 times.

Sitting at rest and Yoga poses for beginners

Whenever you need a break during your yoga session, you can do simple poses rest. Resting postures include bending and gentle stretching. They also increase the flexibility of your body to continue with other asanas. Seated yoga poses is performed at the end of each session of yoga. Sitting poses extends hands and hamstrings, keeping your body warmed up. You can use a soft blanket or pillow to add further support to the buttocks area.

8. Cobblerâ ???? s Pose

This position is also known as Angle Pose pose attached or butterfly. Sanskrit is known as Baddha Konasana . This posture can open the hips and grains. Try filling bone near his seat to be comfortable in making this pose.

Cobbler’s Pose

Source image – babymed.com


  • This position stretches the knees, English and inner thighs.
  • Relieves sciatica pain.
  • stimulates the bladder, prostate, ovarian and abdominal organs.
  • facilitates childbirth in late pregnancy.

How to do it?

Step 1 -. Sit up straight, keeping your legs straight

Step 2 -. Slowly bring the soles of the feet to the pelvis

Step 3 – Keep your ankles with your hands. In order to balance the pelvis, use cushions beneath the ischia.

Step 4 – Exhale and stretch your spine. Also stretch your torso as you can.

Step 5 -. Remain in this position for 3-5 minutes

9. seated spinal twist

Ardha Matsyendrasana , also known as seated twist, is one of the most important yoga poses for beginners. It is perfect for those who sit and work longer hours exercise.

Seated Spine Twist

Source image – omegabc.com


  • reduces stress in the area of ​​the shoulders, knees, hips and neck.
  • Evita herniated disk and maintains the elasticity of the ligaments and intervertebral discs.
  • The sections of the abdominal and thoracic region.
  • Increases blood flow to the kidneys, stomach, pancreas, spleen, liver, small and large intestine.

How to do it?

Step 1 – Sit on the floor, legs extended in front of you

Step 2 – Bring your knees close to the chest while inhaling. His two feet should be on the floor.

Step 3 – Put down the left foot. Rest your left foot against your right hip.

Step 4 – Lift your right leg and put it on the left leg. Your knee should be toward the ceiling. Keep right ankle on the side of his left knee.

Step 5 -. Draw your right leg toward your body, for your convenience

Step 6 -. while turning to the right, extending his left elbow towards the outside of his right knee while exhaling

Step 7 â ???? Hold for 25-30 seconds. Then repeat on the other side.

10. Pigeon Pose

Pigeon pose is also known as Eka Pada Rajakapotasana in Sanskrit.

Pigeon Pose

Source image – livingforsoul


  • relieves pain backwards.
  • Makes flexible hips.
  • opens the shoulder and chest.
  • The sections groin and thighs.

How to do it?

Step 1 â ???? Kneel on your hands and knees.

Step 2 -. brings his left knee in the forward direction, placing the left foot on the floor through

Step 3 â ???? Slide the right leg back. Shin should be flat on the floor.

Step 4 â ???? Bend the body down on the floor.

Step 5 â ???? Inhale and push your body up with the help of hands. Stretch your arms as much as possible in the direction forward, keeping your shoulders relaxed.

11. Childa ???? s Pose

This position, which is also known as Balasana , is a must at the end of each session of yoga. Even if you feel dizzy or for pregnant women face a lot of fatigue, this pose gives good relief.

Child’s Pose

Source image – kristinmcgee.com


  • The sections hips, ankles, knees, thighs and back.
  • relax your neck, shoulders and spine.
  • calm the mind and helps to relieve tension and stress.

How to do it?

Step 1 â ???? Start with knees on her knees and hands.

Step 2 -. Separate knees to hip width, release the toes on the floor

Step 3 â ???? As you exhale, lower your buttocks to the heels.

Step 4 â ???? Bend the trunk between her thighs. To support the forehead on the floor.

Step 5 â ???? Put your hands together with the torso on the floor. Your palms should be facing up. Release their shoulderâ ???? s to the ground.

stay 6 â ???? Stay in this position for 1-3 minutes.

Photo & Article Credit : http://www.homeremedyshop.com/11-easy-yoga-poses-for-beginners/

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