When everyone talks about the benefits of yoga and you are the one who hardly understands the basic terminology or is hesitant to begin your yoga journey, we will help you through this with our guide to easy yoga poses for beginners.
The below set of yoga poses for beginners works well to kick out that laziness. Yoga is safe, effective and you can practice some very easy asanas at home.
The below-listed asanas are super easy and are basic postures of yoga to begin your fitness journey. These yoga poses for beginners have difficulty levels of easy to moderate.
We have covered 11 asanas for your mastery of yoga. Easy yoga poses for beginners are a guide to ace basic postures and alignments so you can move to the next level of difficulty.
Few pointers to keep in mind before you begin your yoga routine.
- Start with easy asanas.
- Breathing is a key. Learn deep breathing and other techniques.
- Try to hold postures according to your ease.
- Increase timing with practice.
- Avoid overdoing any asana.
How To Get Started For Yoga
The article will take you through the easy yoga poses for beginners, but yoga has no exception; like other exercises, warm up a little to avoid soreness and pain. You can start with jumping jacks or stretch your muscles a little to relax them. Try on the spot jogging for a minute.
Things You Need For Performing Yoga
Find a place on your balcony or lawn, or you can turn your living room into your yoga class. You require a yoga mat, and you can get started.
Easy To Ace Yoga Poses For Beginners For First Session
1. Tadasana or Mountain pose
Mountain pose or Tadasana is the easiest of yoga poses for beginners. It is the basic standing asana that also forms the part of Surya namaskar or sun salutation. It erects your spine and improves posture. It is the most helpful posture in increasing height.
How to perform mountain pose (Tadasana):
- Stand straight on your yoga mat with a foot half a meter away or with just a little gap.
- Place your hands on your sides.
- Inhale and raise your arms straight.
- Stretch your arms out above. You can also interlock your fingers.
- Stretch interlocked hand, palm facing upwards.
- Raise your body and balance yourself on your toes.
- Stretch your body and hold the posture for 5-10 seconds initially.
- You can increase posture holding time with practice.
- Exhale, relax, and come back to the original or initial position.
- Beginners can avoid coming on toes and can stretch normally standing.
2. Trikon Asana or Utthita Trikonasna or Triangle Pose
This is one of the yoga poses for beginners that helps in building a flexible body. It works on the neck, shoulder, spine, and arms.
It stretches your whole body. Trikonasana gives a perfect alignment to your shoulders and helps in indigestion.
How to perform Trikonasana:
- Stand straight with your feet shoulder-distance apart with hands-on either side facing inward.
- Raise your arms to make an angle of 180 degrees.
- Now keeping your arms stretched, bend towards your right here, bend your torso and try to touch your right foot.
- Your arms will make a vertical straight line.
- Hold this position and count to 10.
- Repeat this asana with the other side also.
3. Vrikshasana or Tree pose
This balancing asana is named after a Sanskrit word ‘Vriksha’ that denotes ‘tree.’ Tree pose helps eliminate the flat foot problem and relieves sciatica pain. It builds strength in your thigh and calf.
How to perform Vrikshasana:
- Stand straight with feet apart like in tadasana and hands on either side.
- Now lift your left leg fold your left knee, so your left foot faces the right thigh.
- Place left foot on inner right thigh. Keep your toes face downwards and your heels upward.
- Try to balance out your body weight on your right leg.
- Raise your arms above your head and join your hands to bring them in a namaste position.
- Hold the posture for as long as you can hold it.
- Be in the same position for the next 10 to 15 seconds minimum.
- Bring your hands and feet in the initial posture.
- Remember to breathe profusely during the asana.
- Shift to left leg and repeat the above steps.
4. Adho Mukha Svanasana or Downward Facing Dog Pose
Adho Mukha Svanasana, also known as a downward-facing dog pose, has immense health benefits. One must practice it every day. Downward-facing dog Adho Mukha is also a part of a Surya Namaskar.
It tones your abdomen. It works on the core and gives you toned and strong arms. It also tones the back of your legs. Primarily, it increases blood flow to the brain. It releases back pain by stretching the spine.
How to perform downward-facing dog/Adho Mukha asana:
- Sit on your heels or in vajra asana rest your palms on your lap.
- Now breathe slowly, raise your arms and place your arms in front of you.
- Your face must be between your arm and your palms touching the ground.
- Stand and raise your body while putting your hands firmly on the ground.
- Stand and make a V with your body. Remember, your body resembles an inverted V.
- Try to push your buttock outside while keeping your feet straight and not raising your heel.
- Look downward towards your naval.
- Breathe evenly and hold the position for 30 seconds.
- Breathe out and bend your knees to return to starting position.
- Repeat it at least 4-5 times.
5. Uttanpadasna or The Raised Legs Pose
It must seek a place on your list as it is easy and benefits lower back pain and varicose veins. It works well if you are facing sciatica pain. With difficulty level as easy to moderate, it builds pressure at the abdomen that works at the core and helps in fat reduction.
How to perform the raised legs pose:
- Lie flat on your back and breathe evenly.
- Place hands on either side, facing the ground.
- Join your legs and raise them at 90 angles or raise and straighten your legs.
- Hold the position for 30-40 seconds.
- Practice 4-5 sets of it.
- Initially raising, and holding posture might take a few minutes and a lot of practice.
6. Nav Asana or Naukasna or Boat Pose
The boat pose is a complete exercise for your abdomen. It straightens arms and legs.
It works to give strength to your abdomen muscles and is also helpful in indigestion, gastric, and acidity. It helps in maintaining your blood sugar levels.
How to perform nav asana:
- Lie straight on your back with hands on each side and breathe normally
- Join your legs while exhaling lift your chest and feet.
- Lift your feet to 45 degrees.
- Stretch your arms out towards your feet.
- Your palms should face each other.
- Raise your upper and lower body to make the shape of a boat.
- Approximately raising upper and lower body half to 1 meter above the ground.
- Hold this as long as you can.
- While doing this, you will feel pressure in the abdomen.
- Hold this for a minimum of a minute, but in starting, you hold the posture for 20 seconds and then increase the time.
7. Balasana or Happy Baby Pose
This pose resembles a happy baby and, that is how it got this name. It is an easy and gentle pose that releases stress and tiredness. A Child’s pose works great in lowering heart rate.
It stretches and relaxes the inner thigh and hip muscles. Child’s pose or Balasana helps in relieving stomach woes.
How to perform child’s pose/Balasana:
- Lie on the floor on your back.
- Relax and place your head flat on the ground. Place your hands on either side.
- Raise your legs straight to make 90 degrees angle and fold your knees.
- Raise your arms and hold your feet with your hands.
- Open up your knees and gently press your thighs towards your stomach and abdomen.
- Now gently roll sides ways like a happy baby.
- Make Your head and shoulders lie flat on the ground.
- Hold the position for 20- 30 seconds to a minute as per your convenience.
8. Virabhadrasana or Warrior pose I
This lunging pose stretches arms, thighs, shoulder, and calf. This balancing pose energizes your body. It strengthens your legs, hamstring, and spine.
How to perform warrior I pose:
- Stand straight with your legs apart. Separate your foot by 3-4 feet distance.
- Raise your arms and bring them perpendicular to the ground making an angle of 180 degrees.
- Now smoothly rotate your left foot and then right foot to the right side.
- Bend your right knee a little and stretch out your left leg.
- Now turn your upper body so that it is facing the right.
- Raise your arms above your head and join your hands like you do namaskar.
- Hold the posture for the next 30- 40 seconds.
- Repeat the above steps by changing the side.
9. Virabhadrasana II or Warrior Pose II
It is a variant of virabhadrasana or warrior II virabhadrasana. It is easy to ace it like the above one. So let’s get started.
How to perform warrior II pose:
- Stand straight on your mat with feet 3 steps apart.
- Raise your arms, making an angle of 180 degrees.
- Rotate left foot first, next turn right foot towards the right.
- Rotate your upper body and turn to your right side.
- Bend your right knee and stretch out your left leg at the back.
- In this warrior pose, you have to keep your arms stretched out like a warrior.
- Hold the posture for 30-40 seconds.
- Do the same with the other side also.
10. Kumbhakasana or Phalkasana or Plank Pose
Plank pose is a beginner-friendly pose that involves balancing body weight on arms. It forms a part of sun salutation. It exceptionally tones your abdomen. Plank pose is a perfect type of core exercise if you want to replace your gym routine.
How to perform Phalkasana:
- Sit in Vajrasana, extend your arms straight out to place your hands in front, on the floor.
- Now stand and bend to downward dog pose, or your body must resemble inverted V.
- Now shift your body forward and raise your heels that you rest your weight on your toes.
- Try to keep your head in alignment with your spine.
- Transfer your weight on both hands.
- For this, you need to spread your fingers so that you don’t feel pressure on your wrist.
- Don’t look down and keep your head straight.
- Stay in the plank position for at least one minute.
- Now sway your body back, come on your feet in downward dog position and, then to Vajrasana.
11. Marjayansa or Bitilasana or Cat / Cow Pose
This hybrid cat-cow pose is a combination of two yoga poses for beginners. It helps in erecting the spine and relieves back pain. It improves blood flow and builds concentration and focus by energizing your brain. One must do this easy yoga pose for beginners daily.
How to perform the cat-cow pose:
- Sit in Vajrasana and relax. Now stand on your knees and raise your arms and place your hands to make a table position.
- Now inhale and lift your head, and look upward while moving a bit in front and widening your shoulders.
- It is cow position.
- Now exhale and move your body slightly backward and bring your head down.
- Your chin must touch your chest but don’t press it against your chest.
- While coming to the cat pose. Your spine will feel a bend inwards.
- Do this 4-5 times by shifting between cat and cow pose.
- Remember to inhale and exhale while transcending to other positions.
Yoga Poses For Beginners Takeaways.
Easy to perform yoga poses for beginners help in moving to the first step of yoga. These yoga poses form the basis of many other poses.
Some of these yoga poses for beginners combine to form a different and a new pose. These standing and bending positions help improve flexibility, which further helps hold the posture for a longer period.
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