Yoga Poses For Beginners

The practice of yoga intertwines anyone with its mysterious charm and bestows them with ample benefits. Yoga is for all and is quite enticing. Yoga is an incredible practice, a beautiful way of connecting the body, mind and soul. For some, yoga is difficult, and for others, it is restricted to flexible bodies. But in actuality, yoga is a spiritual discipline of maintaining the overall well-being.

Leaving all the misconceptions behind, embrace the practice with these amazing and effective yoga poses for beginners.


1. Tadasana (Mountain Pose)

Mountain Pose

  • Stand straight on the mat with legs slightly apart and hands placed beside the body.
  • Now take a deep breath and slowly start lifting up your body, and at the same time shift the balance and body weight on the toes.
  • Now slightly look upward, inhale, and feel the stretch in the body. Hold the pose for few seconds, exhale and release the pose.

Benefits: Improves posture and balance, strengthens lower body, tones buttocks and abdomen, alleviates sciatica, makes the spine more agile, regulates the functioning – of the digestive, respiratory and nervous system, etc.


2. Vrikshasana (Tree Pose)


  • Stand straight on the mat with feet slightly apart and hands beside the body.
  • Now fold the right knee outward, and then place the sole of the right foot on the inner left thigh.
  • Keep the left leg straight; maintain the balance and weight of the body on the left leg.
  • Now breathe in and slowly raise your arms upward above the head, and bring them together in the Namaste pose.
  • Keep the spine straight, and hold the pose for 20-30 seconds. Release, and repeat the same reversing the leg position.

Benefits: Good for spine health, improves posture and balance, aids in neuromuscular coordination, tones lower body muscles, strengthens – feet, knees, hip joints and shoulders, relieves sciatica, enhances flexibility, etc.


3. Trikonasana (Triangle Pose)


  • Begin with being in a Tadasana position, breathe in, and as you breathe our spread your legs 3-4 feet apart.
  • Place the right foot outward at a 90-degree angle and left foot at 15-degree angle.
  • Maintain the body weight equally on both the feet.
  • Inhale and as you exhale to bend the body towards right below the hips keeping the waist erect.
  • Now lift the left hand towards up and place the right hand on the ground, ensure the hands forms a straight line.
  • Stay in the pose for 30-40 seconds, release, and repeat the same on the other side.

Benefits: Strengthens and stretches the muscles, increases stability, improves digestion, stimulates abdominal organs, relieves back pain, reduces stress and anxiety, and serves as therapy for infertility, neck pain, osteoporosis, and flat feet.


4. Virabhadrasana 2 (Warrior 2)

Virabhadrasana 2

  • Assume Tadasana and then spread the feet 3-4 feet apart with hands placed beside the body.
  • Now move the right foot outward to form a 90-degree angle and left towards back to form a 15-degree angle.
  • Now raise your arms outward up till the shoulder level, and parallel to the floor.
  • Now turn the gaze rightward, and hold the pose for a minute. Release and repeat switching the side.

Benefits: Stretches and strengthens the legs and ankles, stimulates abdominal organs, relieves backaches, good for pregnant women, improves digestion, increases stamina, etc.


5. Adho Mukha Svanasana (Downward-Facing-Dog-Pose)

Adho Mukha Svanasana

  • Begin with being on your four, so that the body forms a structure like a table.
  • Now breathe out and slowly-gently lift up the hips while keeping the knees and ankle straight.
  • This way your body forms an inverted V and make sure to align the hands with shoulders and the feet with hips.
  • Let your inner upper arms touch the ear, fix gaze in the navel, and hold the pose for 30-40 seconds.

Benefits: Strengthens the abdominal muscles, improves circulation and digestion, reduces anxiety, re-energizes and rejuvenates the body, and tones the hands and feet.


6. Balasana (Child’s Pose)


  • Sit in kneel down pose on the mat with erect spine, feet together and hands beside the body.
  • Now exhale, spread your knees hip-width apart, and then lower down the body to sit on your heels, placing the hips over it.
  • Inhale and raise your hands upward above the head, and then as you exhale fold the torso forward folding from the hip joint.
  • Your torso should lie between the thighs; forehead should touch the ground and hands kept in the front above the head. Hold the pose for a minute.

Benefits: Releases tension from the upper body, reduces dizziness and fatigue, relieves stress, anxiety and back pain, massages internal organs, lengthens the spine, promotes circulation, and more.


7. Bhujangasana (Cobra Pose)


  • Lie flat on the floor on your stomach keeping the feet together and hands beside the body.
  • Now slide your hands upwards beside the shoulders, breathe in and lift up your torso off the floor.
  • Now move your head back, giving slight arch to the back, and hold the pose for a minute.

Benefits: Improve flexibility, tone abdomen region, regulate metabolism, stretches upper body, relieves sciatica, therapeutic for asthmatics, and stimulates the digestive and reproductive system.

The list encompasses the simple poses that are loaded with varied benefits. Practicing these beneficial yoga poses for beginners helps to ease them into the practice, setting the base.

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