Yoga for Beginners: 10 Basic Posses (Asanas), to get you started


Yoga for Beginners: These 10 asanas (poses) are a good starting point if you are new to yoga. Yoga can be very beneficial to your mental and physical health.

If you are just starting to do Yoga, here are some simple asanas.


  • Do the best you can. There is no competition
  • Listen to your body, and don’t push yourself.
  • From the beginning, focus on your breath.

Being a beginner isn’t easy but my first yoga class was enough to make me a regular on the mat. Half an hour in, I had fallen four more times, was feeling sweaty, and almost gave up. Each pose tested my flexibility and physical endurance, and I found that every pose was challenging. However, it was something that I enjoyed, even though it took a while. While I moved through a progression of yoga asana from Surya Namaskar to Naukasana, all muscles in my body were engaged. I worked my limbs by stretching my shoulders and twisting my body. I tried to maintain the correct postures while trying to breathe properly. Although I had thought of the oil massage or hot bath that I would enjoy, it was not necessary. It was a feeling of lightness, relaxation and relief that I experienced. Here is what I have to say about yoga for beginners after the knowledge gathered through teachings of father of yoga. Some will tell you that yoga exercise is too slow and boring instead it is an intense and holistic exercise. This contemporary form of yoga obtained by father of modern yoga is quite similar to its ancient form and its rooted in India and focuses on flexibility, balance, strength, and strength. These are not prerequisites for practicing yoga, so don’t be misled. Nobody expects that you will master all the asanas in the first day. Yoga asanas are all about pushing past your body’s limits over time. Zubin Atre, the founder of Atre Yoga Studio, New Delhi, recommends that you keep these things in mind.

  • Before you begin, make sure to consult your doctor if you have any chronic conditions or are currently recovering from injury. Inform your teacher about any injuries or pains.
  • Do the best you can. There is no competition. You should move at your own speed. Listen to your body, and don’t push yourself too hard.
  • You will see many benefits to yoga as you practice. Keep practicing regularly and don’t quit if you can’t reach your toes the first time.
  • Do not be discouraged by your initial inflexibility or weakness. It will improve over time. Give your body time to adjust. Be patient.
  • Focus on the breath, right from the beginning.
  • Everybody is different. Everybody has different strengths, stamina, flexibility. Your lifestyle and goals may also vary. Find a style of yoga that suits your needs.

Your yoga practice can do much more than lend muscle power and reduce stress. A study conducted at University of Illinois indicates that short 20-minute sessions of yoga can help your brain work better and keep your mind focused. It all depends on what kind of asanas are performed. Some have an energising effect like back bends, while others have a relaxing effect. Standing asanas build stamina and balancing asanas cultivate concentration. Twists can help release tension and detoxify your body. These are the basic asanas for beginners to yoga.

Each pose can be held for three to five long breaths. These poses can be practiced twice per week, and then you can gradually incorporate them into your daily routine,” Zubin suggests.

These are some basic Yoga asanas to help you get started.

1. Tadasana (Mountain Pose)This pose helps you to stand tall and steady like a mountain. The name Tada is derived from the word Tada, which means mountain. It works all major muscle groups and increases focus and concentration. This is the starting point for all other asanas. Stand with your feet slightly apart, and your arms extended above your torso. Gently lift your toes, and then place them on the ground. Your body weight should be balanced on your feet. Your ankles should be lifted and your thighs muscles should be flexed. Inhale and lengthen your torso. Exhale to release your shoulder blades from your head. Your neck should be elongated and your collarbone should be enlarged. All of your ears, shoulders and hips should be aligned in a single line. To check your alignment, you can first stand against the wall. You can also raise your hands to stretch them. Breathe easily.

2. Vrikshasana (Tree Pose).This pose will give you a feeling of grounding. This pose improves balance and strengthens the legs and back. It mimics the steady posture of a tree. Your right foot should be placed high above your left thigh. Place your sole of your foot flattened and firmly. Your left leg should be straight. Now, balance yourself. Inhale and raise your arms above your head. Take a few deep, steady breaths to ensure your spine is straight. Slowly inhale and bring your hands down. Then, let go of your right leg. Remain in a standing position and repeat the process with the other leg.

3. Adho Mukho Svanasana (Downward Facing Dog Pose)This stretch increases blood flow to the brain by lengthening the spine and stretching the chest, hamstrings, and chest. This will make you feel energized. Relax on your back, spread your arms out on the mat, and lower your head. You can form a table by pushing your hands forward on the mat, strengthening your legs, and gradually raising your hips. Your heels should be pressed down. You can also let your head hang free and tighten your waist.

4. Trikonasana (Triangle Pose)It helps to stretch the legs and torsos, mobilize the hips, and encourages deep breathing. This can have uplifting effects. Standing with your feet apart, stand tall. Your right foot should be extended (90 degrees), while your left foot should be pressed against the ground. Balance your weight evenly on both your feet by pressing your feet against the ground. As you inhale, bend your right arm so that it touches the ground. Your left arm will go up. Your waist should be straight. Your body should be bent in the sideways direction, not backwards or forwards. Take deep, long breaths and stretch as much as possible. Repeat the process on the opposite side.

5. Kursiasana (Chair Pose)This pose is extremely powerful and strengthens the legs muscles.ArmsIt is a great way to get started. It increases your willpower and provides an opportunity to develop your intuition.energizing effectYour body and mind. Keep your feet straight and place them slightly apart. Your elbows should not be bent. Breathe in and lower your pelvis like you’re sitting on a chair. Your hands should be parallel to the ground. Keep your back straight. Take deep breaths. Slowly bend your knees, but don’t let your knees touch your toes.

6. Naukasana (Boat Pose)It strengthens shoulders, upper back, and abdominal muscles. The practitioner feels more stable. Place your hands on your sides and place your feet on the mat. As you exhale, lift your chest and feet from the ground. Your hands should be in the direction of your feet. Your eyes, fingers, and toes should all be aligned in a single line. As your abdominal muscles contract, you will feel tension in the navel. Relax and exhale as you return to the ground.

7. Bhujangasana (Cobra Pose)This will strengthen your lower back muscles, cushion the spine and triceps, and open the chest to encourage inhalations. The spine is also made flexible by this one. Lie flat on your stomach, with your feet together and your toes flat. Your hands should be below your shoulders. Inhale in while raising your head. Your hands will support your torso and pull it back. Your elbows should be straight. Make sure to apply equal pressure to both your palms. Keep your head up and your shoulders away from your ears. Inhale and return to the ground.

8. PaschimottanasanaThis asana improves flexibility in the hips, hamstrings, and spine. With your spine straightening, incline forward and point your toes outwards. Now, breathe in and lift your hands above your head. As you breathe out, bring your hands back up and then bend forward to touch your legs. You can place your hands anywhere they reach. Hold your toes as tight as you like, but don’t force it. Breathe in, and lengthen your spine. Keep your navel close by your knees while you breathe out.

9. Child’s PoseThis relaxed posture allows you to let go and surrender. It can restore your physical, mental and emotional vitality. You can insert the pose in between difficult asanas. Close your eyes and listen to your breath. Place your hands on your heels and bend your knees. Keep your hips in line with your heels. Keep your head down on the mat, and your hands by your sides. Breathe slowly and gently by pressing your thighs against the mat.

10. SukhasnaSukhasna can be used for pranayama, Meditation. It has a calming effect on the practitioner. The other asnas aim to make the body feel relaxed enough to allow it to be used for meditation. This asna helps you connect with your spiritual side and extends yoga beyond the physical dimensions. Cross your legs so that the left leg is pulled into the right thigh, and the right leg is pulled inside the left. Straighten your spine. Keep your spine straight. You can also use the Jnana mudra and Chin mudra. Relax your body, and take a deep breath.


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