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Yoga for Beginners-10 basic beginner Yoga Poses-EASY

This Yoga For beginners Guide is specially designed for you- to give you tips, instructions, direction in order to get started with your Yoga practice.

Yoga is the key or an effective way to live a happy and prosperous life.

Yoga will help you in controlling your intellect, emotions, mind, will and give you the power to look at life in all its aspects evenly.

In human being’s personality, there are some unique aspects like physical, psychological, emotional, intellectual, spiritual inculcate; Yoga is the key for achieving balance in all of these aspect.

Hello Beginners!! If you are very new to yoga, it can be a bit confusing and be difficult to know where and how to get started with Yoga.

Don’t worry, because you are in the right place;

This Yoga For beginners Guide is specially designed for you- to give you tips, instructions, direction in order to get started with your Yoga practice.

Here is a list of 10 most Beginner Friendly Yoga Poses that you can do to start with your Yoga practices –

  1. Vriksasana (Tree Pose)
  2. Tadasana (Mountain Pose)
  3. Chakrasana (Wheel Pose)
  4. Shalabhasana (Locust Pose)
  5. Bhujangasana (Cobra Pose)
  6. Bitilasana (Cow Pose)
  7. Marjaryasana (Cat Pose)
  8. Adho Mukha Savanasana (Downward Facing Dog)
  9. Uttanasana (Forward Bend)
  10. Shavasana (Corpse Pose)
  11. Conclusion
  12. Frequently Asked Question (FAQ)

1. Vriksasana (Tree Pose) – Yoga for beginners

Vriksasana
Vriksasana (Tree Pose)

How to do Vriksasana –

  1. Start with standing straight and arms by the side of your body.

  2. Start bending your right knee and place your right foot on your left thigh.

  3. Make sure to keep your left leg straight and maintain balance.

  4. Once you are balanced, slowly take a deep breath and gradually lift up your arms over your head and bring your palms together in Namaste mudra.

  5. Looking straight in front of you will help you in giving balance.

  6. Make sure that your spine is straight and your body should be feeling like it is being stretched and continue breathing deeply.

  7. With slow exhalation, bring down your hands to your side and you can now release your right leg.

  8. Stand tall and repeat the same with the left leg and right thigh.

  9. You can do this posture 15-20 seconds i.e. 2-3 deep breathing. Repeat if you want.

Benefits of the Vriksasana –

  • This pose will leave you in a state of stimulation and will stretch the arms, legs and the back.
  • It brings a balance between your body and mind make your legs strong and will free your hips.
  • It is helpful and more beneficial to the one who is suffering from sciatica.

Avoid doing Vriksasana –

  • If you are suffering from migraine, insomnia or low or high blood pressure.

Learn More About Vriksasana (Tree Pose)

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2. Tadasana (Mountain Pose) – Yoga for beginners

Tadasana (Mountain Pose)
Tadasana (Mountain Pose)

How to do Tadasana –

  • Start with standing straight and arms by the side of your body.
  • Slowly lift up your toes and while taking a deep breath gradually bring your arms up and stretch your whole body and continue breathing.
  • Do this for 15-20 second i.e. 2-3 deep breaths.
  • Then gradually bring down your hands and put down your toes. Repeat if you want.

Benefits of Tadasana –

  • This pose will improve your body awareness and posture, strengthens your legs, and establish a good balance between your mind and body.

Avoid doing Tadasana –

  • If you are feeling dizzy or light-headed.
  • If you are pregnant.

Learn More About Tadasana (Mountain Pose)

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3. Chakrasana (Wheel Pose) – Yoga for beginners

Chakrasana
Chakrasana (Wheel Pose)

How to do Chakrasana –

  • Lie in the supine position, bending the knee get your foot closer to buttocks.
  • Lift the hand up and place the palms on the floor behind the shoulder and the finger should be pointing towards the shoulder.
  • Getting comfortable, take a deep breath, and start raising your body as shown in the above picture.
  • Keep breathing while holding the pose.
  • Do this for 15-20 seconds i.e. 2-3 deep breaths. Repeat if you want.

Benefits of Chakrasana –

  • It increases spine flexibility and strengthens it.
  • Tones the abdominal region, help in expanding the chest increasing lung capacity.
  • Strengthens arms, wrists, and shoulders.

Avoid doing Chakrasana –

  • If you have slip disc, wrist injury, high blood pressure or neck injury.

Learn More About Chakrasana (Wheel Pose)

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4. Shalabhasana (Locust Pose) – Yoga for beginners

Shalabhasana (Locust Pose)
Shalabhasana (Locust Pose)

How to do Shalabhasana –

  • Lie on the stomach with chin pressing the ground and hands should be under thighs and the palms should touch the floor.
  • While taking a deep breath and pressing the palm to the floor, raise both feet up while keeping the knee straight and the feet together and hold the position
  • Keep breathing while holding the pose. Repeat if you want.

Benefits of Shalabhasana –

  • Strengthens the lumber region of the body, activates liver, kidney and pelvic organs.
  • Strengthens intestinal function, stimulates appetite.
  • Alleviates backache during menses.

Avoid doing Shalabhasana –

  • If you are suffering from hyper tension, hernia, heart ailments, peptic ulcer.

Learn More About Shalabhasana (Locust Pose)

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5. Bhujangasana (Cobra Pose) – Yoga for beginners

Bhujangasana
Bhujangasana (Cobra Pose)

How to do Bhujangasana –

  • Lie on the stomach; keep the feet together, hands to the sides, forehead on the floor.
  • Move the hand to the front, place the palm on the floor at shoulder level.
  • Placing the bodyweight on the palm, inhale and raise the body off the ground keeping the elbow little bends.
  • Keep breathing while holding the pose. Hold the pose for 15-20 seconds i.e. 2-3 deep breaths. Repeat if you want.

Benefits of Bhujangasana –

  • Make the spine more flexible and stronger.
  • Regulates metabolism.
  • Stimulates digestive, reproductive and urinary system.
  • Also works as a great stress releaser.

Avoid Bhujangasana –

  • If you are suffering from hernia, intestinal disorder, back injuries.

Learn More About Bhujangasana (Cobra pose)

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6. Bitilasana (Cow Pose) – Yoga for beginners

Bitilasana
Bitilasana (Cow Pose)

How to do Bitilasana –

  • Start this pose with your knee and hands, the head should be in a neutral position and look to the floor.
  • While inhaling put your stomach down in a relaxing position, now look forward.
  • Keep breathing while holding the pose.
  • Hold this pose about 15-20 seconds i.e. 2-3 deep breaths. Repeat if you want

Benefits of Bitilasana –

  • Stretches the neck and the front torso.
  • It provides a very gentle massage to the spine and organs present in the abdominal region.

Avoid Bitilasana –

  • If you have any kind of neck injury.

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Some tips for beginner yogis-

Some tips for beginner yogis

7. Marjaryasana (Cat Pose) – Yoga for beginners

Yoga for beginners Pose- Marjaryasana (Cat Pose)
Marjaryasana (Cat Pose)

How to do Marjaryasana –

  • Start this pose with your knee and hands, the head should be in a neutral position and look to the floor.
  • While exhaling raises your chest up and don’t force your chin to touch the chest.
  • Keep breathing while holding the pose.
  • Hold this pose about 15-20 seconds i.e. 2-3 deep breaths. Repeat if you want

Benefits of Marjaryasana –

  • Stretches the neck and the front torso.
  • It provides a very gentle massage to the spine and organs present in the abdominal region.

Avoid Marjaryasana

  • If you have any kind of neck injury.

Also Visit Indies Education Website

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8. Adho Sukha Savanasana (Downward Facing Dog) – Yoga for beginners

Yoga for beginners Pose- Adho mukha savanasana (Downward facing dog)
Adho mukha savanasana (Downward facing dog)

How to do Adho mukha Savasana (Downward Facing Dog) –

  • Start with lying on the ground with your hands and knee.
  • While exhaling lift up your knee slightly bend and then slowly make your knee straight.
  • Look on the floor and stretch your leg while slightly moving your chest towards your knee.
  • Hold the final position for 15-20 seconds i.e. 2-3 deep breaths.
  • Repeat 2-3 times if you want.

Benefits of Adho mukha Savasana (Downward facing dog) –

  • It helps in improving the digestion.
  • Relieves headache, insomnia, fatigue, and back pain.
  • It helps in healing with flat feet, asthma, sinusitis, sciatica, and high blood pressure.
  • Helps prevent osteoporosis.
  • Strengthens the arms and legs.
  • Make you feel energetic.
  • It calms the brain and relieve stress and depression.

Avoid doing Adho mukha Savasana (Downward facing dog) –

  • If you are suffering from carpal tunnel syndrome or diarrhea or high blood pressure.

Learn More About Adho mukha Savasana (Downward facing dog)

9. Uttanasana (Forward Bend) – Yoga for beginners

Yoga for beginners Pose- Uttanasana (Forward Bend)
Uttanasana (Forward Bend)

How to do Uttanasana (Forward Bend) –

  • Start with sitting on the floor keeping your knee straight and upper body perpendicular to your legs for this pose.
  • Lift your hand up and taking a deep breath touch your toes with your hand without bending the knee and gradually touch your knee with your head.
  • Hold in this position for 15-20 seconds i.e. 2-3 deep breaths.
  • Repeat 2-3 times if you want.

Benefits of Uttanasana (Forward bend) –

  • It calms the brain and relieve stress and depression.
  • It helps in improving the digestion.
  • Stimulates knee and thigh.
  • Relieve from insomnia and headache.
  • It helps in healing asthma, high blood pressure, infertility, osteoporosis, and sinusitis.

Avoid doing Uttanasana (Forward Bend) –

  • If you have any back injuries.

Learn More About Uttanasana (Forward Bend)

10. Shavasana (Corpse Pose) – Yoga for beginners

Yoga for beginners Pose- Shavasana (Corpse Pose)
Shavasana (Corpse Pose)

How to do Shavasana –

  • Lie down on the floor with your back.
  • Move your hand slightly away from your sides and also maintain a distance between your legs.
  • Relax and keep breathing deep.
  • Be in the position for 8-10 minutes.

Benefits of Shavasana –

  • It calms the brain and relieve stress and depression.
  • Relaxes the body.
  • Relieves headache, insomnia, fatigue, and back pain.
  • It helps to lower the blood pressure.

Avoid doing Shavasana –

  • If you have any back injuries or back pain.
  • Pregnancy: keep a pillow below your head.

Learn More About Shavasana (Corpse pose)

Conclusion

All the poses shown in this blog can be performed by an absolute beginner. You can practice this yoga routine and after mastering it, you can move forward with difficult yoga poses.

For better results never push yourself much, yoga is all about breath and relaxation.

Frequently asked Questions (FAQ)

What is the best time to do yoga?

The best time to do yoga is in Morning.

Can we do yoga every day?

Yes, you can do yoga every single day.

As a beginner how much time should I practice Yoga?

20-30 minutes is perfect for beginners to practice yoga.

Hailing from a middle class family, I’m Master Shah Viraj Bipin. Currently studying in Higher Secondary School in Mumbai, India. I want to pursue my Bachelor’s Degree in Bsc.Yoga and inspire the world to start their day with Yoga through my Blogs and Social Media.

Shah Viraj Bipin
Hailing from a middle class family, I'm Master Shah Viraj Bipin. Currently studying in Higher Secondary School in Mumbai, India. I want to pursue my Bachelor's Degree in Bsc.Yoga and inspire the world to start their day with Yoga through my Blogs and Social Media.
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