HomeLifestyle10 basic yoga poses for beginners

10 basic yoga poses for beginners

Since my childhood, I had been hearing about yoga and its benefits from almost everyone near me. As a child, I would always watch my grandfather practicing yoga poses in different ways. And despite being told about the benefits those yoga poses shower on us, I was never that enthusiastic to practice it. I just used to think that yoga is simply not my cup of tea. But now when I have reached my twenties, I have realized eventually how essential yoga asanas are for our body and mind.

The yoga asanas, or what we call as yoga exercises are an ancient form of fitness regime that strengthens not only your muscles and joints but also lends balance to your body as well as mind. The right inhalation and exhalation with each pose can do wonders to your health. But there some yoga techniques that should not be done if one has chronic illnesses or during pregnancy. There are 84 asanas or yogic postures as per Hatha yoga pradipika, which have a variation of almost 8,400,000 asanas.

Young attractive women practicing yoga near window
Young attractive women practicing yoga on the floor near window at the gum

As a beginner, I am sure you would be confused with which postures to start with, as I counted 84 just now. In this article, I have listed out 10 easy and effective asanas with their benefits, for you to get started. You can perform these asanas anywhere you want, but just make sure that you practice them during an empty stomach or after a light meal. Anyone can perform these asanas without any consultation from a physician. They are simple and potent in tremendous ways.

Tadasana (Mountain pose/Palm tree pose)

Woman doing yoga on beach
Woman doing Ashtanga Vinyasa Yoga asana Tadasana Samasthiti yoga posture on beach

Tadasana is said to be the standing pose in yoga sutras which forms the basis of all yoga asanas. This pose helps increase your growth and maintains balance in your body.

How to do it:-

Stand straight with both the hands by your side. Distribute the balance of your body equally on both your knees. Now slowly stretch your palms facing upwards above your head and interlock them. Slowly raise your heels above the ground while you do this. Your body’s weight should completely be on the toes. Do this balancing pose for 3-5 minutes daily.

Vrikshasana (Tree pose)

Woman in yoga Vrikshasana tree pose outdoors
Woman practices balance yoga asana Vrikshasana tree pose in Himalayas mountains outdoors in the morning. Himachal Pradesh, India. Panorama

Also known as the tree pose, Vrikshasana balances your body and increases your ability to focus and concentrate. It balances your legs and spine and increases your perceiving and clarity. This technique is ideal for students.

How to do it:-

Raise your right foot and bring it towards your groins where it should touch it comfortably. Stand with your left leg and try to remain straight. Raise your both arms above your head and embrace your palms in prayer pose. In the beginning, you can practice it standing beside a wall so that it will support you in case you lose your balance. Keep a steady gaze on a distant object to stay balanced. Do the same with your right leg also.

Adho Mukha Svanasana (Downward-Facing Dog Pose)

Young fit woman doing yoga oudoors at waterfall
Adho mukha svanasana – downward-facing dog – at the tropical waterfall

Adho Mukha Svanasana, also known as the Downward Facing Dog pose, stretches and tones your calves, chest, and hamstrings. It also elongates your spine and removes all the tensions and worries trapped inside it. It also circulates more blood towards your head and improves digestion.

How to do it:-

Lie down with your stomach facing the ground. Lift your hips above the ground slowly forming an inverted V, keeping your palms fully touched to the ground. Your heels should remain raised, transferring the balance towards your foot. Your eyes should be able to see your feet.

Bhujangasana (Cobra Pose)

Yoga at home: Cobra Pose
Full length portrait of attractive young woman working out at home in living room, doing yoga or pilates exercise on blue mat, pose for flexible spine

Also known as the cobra pose, this asana stimulates your reproductive, digestive and urinary system and improves their functionality. It also promotes the flexibility of your spine.

How to do it:-

Lie down with your stomach facing the ground and keep your legs fully stretched. Keep your elbows by your sides. Slowly raise your chest placing the bodyweight on your elbows. Take a deep inhalation while lifting your chest. You can stretch as much as you can.

Baddha konasana (Butterfly pose)

Woman practice yoga asana Baddha Konasana outdoors
Baddha Konasana

Also known as the Cobbler Pose or the Butterfly pose, this pose is very beneficial for women. It reduces any symptoms of menopause or menstruation and keeps their reproductive system healthy. This asana also improves blood circulation and works well for the digestive and urinary system.

How to do it:-

Sit comfortably with your legs stretched forward and relax. Slowly fold both the knees one after the other and join your feet at the center. Hold your feet with your palms and interlock your fingers around it. Now flap your thighs just like the wings of a butterfly as much as you can.

Paschimottanasana (Seated forward bend)

Yoga Indoors: Paschimottanasana pose
Paschimottanasana, Seated Forward Bend pose

This classic Hatha yoga pose lengthens your spine and increases flexibility in your hamstrings, hips, and knees. It also stretches your lower back, ovaries, and shoulders.

How to do it:-

Sit straight with your spine erect, and your feet facing forward (stretch your leg outward and keep them joined together). Take a deep inhalation and stretch your arms upwards above your head. Then while exhaling, bring them forward slowly and comfortably towards your feet till you touch the tip of your toes with your fingers. It is better if your nose tip touches your knee cap. But this may take some time to master. Remain in this position for some time taking some breaths, and then slowly relax.

Vajrasana (Kneeling pose)

Beautiful young woman sitting in yoga pose at home

Vajrasana is a classic kneeling pose in Hatha yoga. If you master the art of kneeling correctly, you will be able to keep your knee or ankle problems at bay. This asana miraculously improves your digestion.

How to do it:-

Bend your knees completely and sit back on your heels. The heels should be raised above the ground, balancing on your toes. Keep your palms upon your thighs and relax. Take 3-5 breaths and sit in this position for 1-2 minutes. The best tie to do this asana is after having your meal, as it is directly related to your digestion process.

Balasana (Child pose)

Yoga Woman by The Lake. Balasana
Woman meditates in Balasana, child’s pose by the lake

This relaxing asana is known as the child’s pose. It stimulates your internal organs and stabilizes your mind, emotions, and breath. It makes you feel good and more energetic. True to its name, thus asana demands you to release all your emotions and tensions and feel joyful, just like a child.

How to do it:-

Sit in Vajrasana and inhale. Bend your head towards the ground and stretch your hands forward by your side, with your palms facing the ground. Press your thighs against your chest and breathe and feel your breaths. Be in this position till your breath stabilizes.


Yogins in sukhasana pose
Yogins in sukhasana pose looking up with their hands joined together above their heads in a gym

This asana is ideal for pranayama and meditation. All the other asanas are done as an attempt to be able to sit comfortably for meditation. It balances the spine and gives you a centering effect.

How to do it:-

Sit in a cross-legged posture with your spine erect and eyes closed. Place your palms facing upwards upon your thighs. You can also place your fingers in Jnana mudra or Chin mudra. Slightly lift your head upwards and sit comfortably relaxed, taking deep breaths.

Shavasana (Corpse Pose)

Yoga at home: resting posture
Attractive young woman working out at home, doing yoga exercise on blue mat, lying in Shavasana Corpse or Dead Body Pose , resting after practice, meditating, breathing.

This is the concluding pose for yoga practitioners in the beginner’s series. It releases the stress and tension within you and harmonizes your body, mind, and soul.

How to do it:-

Lie on your back comfortably on your mat with your legs stretched completely. Be in this pose for some time following your yoga practices.

Chitrotpala Chaitali Dash
Chitrotpala Chaitali Dash
Everytime a koel sings, a flower blossoms and a tree speaks, I bloom a little. I am a pluviophile with an old soul, who loves petrichor, poems and a cup of tea, and believes that we all are made up of stardust and carry a little magic within us.



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