Are you looking for some beginner-friendly yoga poses?
You definitely landed on the right page then. We have collected some best yoga poses to help you to soothe your mind and body.
Everyone is practicing yoga these days whether a common man or a celebrity. Yoga gives so many health benefits beyond just flexibility, strength, and, balance. It also helps to fight stress and anxiety. It also reduces inflammation in the body. If you perform yoga regularly, you can get relief from migraine and cervical pain as well.
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One of the best parts about yoga is that it fits all age groups per varying poses. There are so many postures available for beginners as well as experienced yoga performers. Some require less physical activity like laughing yoga and some require so much bodily strength. Here, in this blog, we are going to discuss some of the best yoga poses perfect for beginners.
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So, what are you waiting for? Take out your mats and start yoga to keep your body healthy!
Table of Contents
Best Yoga Poses for Beginners to stay fit and healthy
Mountain Pose (Tadasana)
The mountain pose is especially for beginners to improve the posture of the body. The pose must look like a standing position but it is actually the base of almost all yoga poses. This pose is good to talk about the alignment of your body.
The correct alignment of the body as per the mountain pose is standing straight from head to toe, with the shoulders and pelvis along a straight line. It can be a proven anxiety reliever for you if you do this yoga pose correctly. The Mountain pose gives you an idea of the unbalanced body part, on which you need to work.
How to do it?
- Stand with your toes and the heels a bit apart from each other.
- Press your feet from all the corners of it and feel the engagement of the legs and all the active muscles.
- Relax the shoulders and keep moving them back and forth.
- Inhale with a deep breath and put your arms upwards as in a prayer position in front of the chest or you can make them rest by your side.
- Take long and slow breaths in and out. You can choose to close your eyes if you like.
Mountain pose is a must for any beginner to know about the body, So it is a not-to-be-missed pose for every starter especially.
Downward-Facing Dog (Adho Mukha Svanasana)
The next pose is the Downward-facing Dog pose, a well-to-try pose for beginners. The pose comes under the category of standing-type of poses. Some may find this pose to be a little tricky, but if you learn this, you will get a lot of benefits. Many beginners do this pose wrongly by leaning too far forward which makes it more like a plank. But you should do it correctly by keeping most of the weight in your legs. This yoga lengthens and decompresses your spine, and strengthens your arms.
How to do it?
- You have to lie down with your stomach on the mat and put your hands flat on the ground just beneath your shoulders.
- Raise your hips and open up the chest to shift weight slightly forward to the palms of the hands. The weight of the body should rest on your hands. (These are steps of the cobra pose and you have to start with this pose)
- Now breathe in and out and grip the ground with the toes. You should use the strength of your arms and abs, and push the hips upwards while stretching the arms and the legs.
- Now bend your head toward the ground. This will form a triangle shape with your body.
- You have to make sure that your hands stay flat in line with the shoulders and your feet should be hip-width apart. Try to stretch the back as much as you can.
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Warrior I (Virabhadrasana I)
Warrior I is one of the most suitable yoga poses for beginners. But attaining the right position to perform Virabhadrasana is quite challenging.
How to do it?
- Take a mat and kneel down and take your hands in towards the knee.
- Your shoulders should be exactly below the hips.
- While exhaling, lift your knees from the mat. You have to extend the tailbone away from the pelvis back and elevate sitting bones on the side of the roof.
- Move your legs from inward ankles up. Do this via your groins. Now stretch the heels.
- While pressing the base of the finger, make your outer arms firm and lift your inner arms to the head of your shoulders. You have to keep your head in the mid of your upper arms.
- You have to maintain this same pose for 9-10 breaths and then relax.
Warrior II (Virabhadrasana II)
Warrior II is a bit different from Warrior I. In this pose, your hips face the side of the mat. When moving from Warrior I to Warrior II, the hips and shoulders should be open to the side. It will help to strengthen the quadriceps. Both these Warrior poses are necessary for any beginner to learn. You should regulate your breathing while performing this yoga.
How to do it?
- Apart from the steps of the previous pose, bring your arms down and straight out to either side. Open your hips and make twist your body to face one of the sides.
- You will rotate your back foot and the angle of your toes should be 45 degrees.
- Keep your front knee stacked over the ankle. And your front toes should face forward.
- Don’t let the gravitation pull you down, instead stay strong and perform this pose to increase your patience and endurance.
Tree Pose (Vrksasana)
You can consider the tree pose as one of the best beginner-friendly yoga postures. It will help your body to get the alignment and make a proper balance of your weight and comfort. It is one of the excellent balance exercises. This pose seems to be a bit challenging for the hips, ankles, and feet. It will help you to enhance your strength and focus. It will also help to heal leg pain and headaches.
How to do it?
- To start this yoga asana, stand straight. Now join your hands in a prayer position.
- You have to lift your hands over the head. Now move your left leg.
- You have to place this left leg on the inner thighs of the right leg. And maintain this balance.
- You can balance it by pressing the four corners and fingertips to the ground.
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Lotus Pose (Padmasana)
The next choice is the lotus pose which is done during meditation. You have to start this pose for some seconds and then increase the timing as it can put a lot of pressure on the knees if you are not used to it.
How to do it?
- You should start the lotus pose by bending or curving the knees and placing the top of the left foot just inside the place where your hip creases near the groin.
- Now bend or curve your right knee and slowly lift upward your right foot on the top of your left leg for resting just at the same point where the hip creases the groin.
- You should feel or sense a little strain in your ankles and knees. You have to hold it for 5-7 breaths and do it for another side.
Low Lunge (Anjaneyasana)
Low lunge is a pose of the standing category. This yoga pose is an incredible hip opener. If you have tight hips or you sit in front of the computer for the whole day, this pose is perfect for you.
How to do it?
- Make a right angle with your front leg to place your knee directly over the ankle and your thigh should be parallel to the floor.
- You have to keep your hips level and have energy in your back leg.
- Do this pose correctly by going deep enough in the front leg and sagging in the back leg. You can notice this in the mirror while performing this.
- You can hold it for around 5-7 breaths in starting.
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Bridge Pose (Setu bandha)
Bridge pose is one of the common asanas to be practiced at the end of your yoga session. This is a very gentle way to do spine extensions. That’s why it is also known as a backbend. This type of posture will improve the mobility of your spine. It can also counter the results of too much sitting. It is also good to improve your digestion.
How to do it?
- You have to lie down on the floor or mat. Place your both hands in a straight position on the mat.
- Bend your both legs while laying down and keep both your hands stretched.
- Make a bridge of your body by taking your hips upward and then going back towards the ground.
- If the bridge seems very intense for a beginner, you can place a block to make a supported bridge.
- Always try to root into the feet. This will help you to support the bridge by using your leg muscles.
Bound Angle Pose (Baddha Konasana)
The bound angle pose is one of the most accessible poses to enhance flexibility in the hips. This is great for beginners as it can be modified as per the individual. It has so many positive points for your body as it gives stretching to the inner thighs and knees. It also helps to enhance the circulation of the body.
How to do it?
- Sit on a mat and draw the soles of your feet together. The soles should face each other in front of you.
- Your knees should go wide. If you feel some strain on the inner groin, you can keep blocks or blankets under your knees to relax your body.
- Keep one hand on the belly with the rise and fall of a breath and place another hand at the heart.
- You can stay like this for about 5 minutes in starting and feel the heart pumping inside your body.
Seated Forward Bend (Paschimottanasana)
The seated forward bend yoga posture is one of the most common and best poses for beginners. In a single movement, you can stretch your whole body muscles. You can say it is the king of all basic yoga postures. It helps to improve metabolism, cervical, and back pain, etc.
How to do it?
- Sit straight and place your legs in front of you.
- Slightly move forward from your waist and you have to hold both feet together while doing this.
- Avoid bending your shoulders and folding your knees. Slowly move downward in this position. You have to touch your knees with the nose.
- You have to keep your neck aligned with your spine.
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Cat Pose (Marjaryasana)
Cat pose is one of the favorites of yoga lovers. A regular cat pose helps you to massage your spine. You can also modify it with some crunches. Then it will give you some extra concentration and balance.
How to do it?
- You have to keep your hands and knees aligned with your shoulders while keeping your hips and wrists parallel to the knees.
- While inhaling, elevate the right hand to the shoulder. The fingers of the right hand should be pointed forward while performing this.
- Make a balance of your body and raise your left leg up to the height of your hip.
- While exhaling, keep your leg down for 5-7 breaths. And after this, resume the starting position.
- Now repeat the same steps for another side.
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Cow Pose (Bitilasana)
If you have some back ailment problem, this is one of the best yoga poses for beginners with such problems. It is performed with the cat pose below as a ‘flow’. This directly means these poses are performed in a sequence or you can say ‘together’.
How to do it?
- After you perform the steps of the cat pose, keep your hand shoulder-width apart, and knees hip-width apart.
- Just gaze down at the floor, and arch the back while exhaling. Your focus should be on pushing your butt out behind you.
- Repeat this for some time.
Child’s Pose (Balasana)
The last but not the least option on the list is Child’s Pose- a perfect yoga for beginners. It is very easy to do for yoga lovers. This posture comes in variations to relax your body. It assists in controlling stress and controls blood pressure.
How to do it?
- Kneel down and take your hands on your toes in a comfortable manner.
- Now sit over the heels.
- You have to disparate your knees that are aligned with your hips.
- Now have a deep breath and slowly bend forward. You can do this for 30 seconds to 2-3 minutes.
- If you are unable to touch your head to the floor, you can take a cushion or rounded blanket. You should not give tension on your neck while performing this.
Winding Up
Closing this blog with these given beginner-friendly yoga poses to strengthen your body and heal your mind. Regular practice of such yoga asanas can help you to endure more and more strength. Some basic benefits of yoga are:
- Helps to build strong muscles.
- Increases flexibility in the body.
- It also balances blood circulation.
- Make your mind, body, and soul healthy.
So, start your year with your favorite asanas from the list and get ready to be healthy and fit. For any query, you can comment below. We will connect with you soon!
