Top 10 Yoga Poses for Beginners

Top 10 Yoga Poses for Beginners

Top 10 Yoga Poses for Beginners, Are you new to yoga? Start with us the 10 easy yoga asanas/ poses for beginners with their names, pictures, and benefits. these yoga asanas are also good for flexibility, strength, core, and hair also. These yoga poses for beginners help out to lose belly fat and get a flat tummy. Just remember continuity is important to listen to your body and don’t push yourself. Stretch only as much as you can, if any stretch causes pain, then stop and move to the next pose. These all poses are basically designed for beginners, a number of poses are in the standing position so, the one who loves standing yoga poses will perform them.

“It’s not about being good at something. It’s about being good to yourself.”

  • BY KIMBERLY MIKESH

“Just breathe.” Yoga is just a game of breathing: inhale-exhale, hold release with basic yoga poses and you definitely get the result. The top 10 yoga poses are designed for everybody. Everybody can do these easy 10 yoga poses. These yoga positions for beginners can be done indoors as well as outdoor on the yoga mat. Yoga is very beneficial for mental and physical well-being. Yoga asanas can be practiced at any time of the day but there should be a gap of 2-3 hours after the meal. The best time to do the yoga poses is early in the morning on an empty stomach.

 “It’s not about being good at something. It’s about being good to yourself.” According to Ayurveda, everybody is special and their body type too so, the result of yoga pose on each body is distinct so, never compare. everybody takes their time to accept or love yoga. Yoga should not be a one or two-day procedure-yoga a lifestyle. 




Are you Ready to Start? Here are 10 basic and easy yoga poses and asanas for beginners. Just remember always start your yoga routine with some basic warm-ups like foot rotation(circle,up-down), knee bending, leg stretching, hip rotation, arms stretch, hand rotation, neck rotation(left-right, circle,up-down), body stretching.

Yoga postures that can help you get started : 

  1. Vrikshasana (Tree Pose) 
  2. Tadasana (Mountain Pose)
  3. Trikonasana (Triangle Pose )
  4. Virabhadrasana II (Warrior2 Pose) 
  5. Adho Mukha Svanasana ( Downward-facing Dog Pose)
  6. Bhujangasana (Cobra pose)
  7. Bālāsana (Child’s Pose
  8. Viparita Karani (Legs up the wall pose)
  9. Malasana (Garland Pose)
  10. Cross-legged sitting pose (Sukhasana)

Let’s start in detail with a smile on the face, the 10 easy yoga poses for beginners with names, pictures, steps, and benefits : 

Vrikshasana (Tree Pose)

The tree pose or Vrikshasana best way to start your yoga routine it requires balance and coordination between your mind and body and it helps in the development of these too. In Sanskrit Vrikshasna means :

  • “vrksa” means “tree”
  •  “asana” means “pose”

Benefits of Tree Pose

  1. Strengthens your core
  2. Improves balance
  3. Strengthens your legs
  4. Gave relaxation
  5. Helps improve concentration

Are you Ready? Here are the easy steps to do :

Step 1: Stand straight your weight adequately distributed on both legs on the yoga mat or any soft mat.

Step 2: Choose your strong leg(e.g: right leg) and slowly raise your other leg(i.e left leg) and bend the knee of it and put the palm of the leg on a strong one(i.e right leg). 

Step 3: The toes should be pointing down. your spine should be completely straight. 

Step 4: Now, stretch your hands form a namaste on the head, then raise and form an inverted V.

2. Tadasana (Mountain Pose)

Tadasana or Mountain pose looks simple but it has incredible benefits because it is the backbone on all standing yoga poses. It helps in correcting muscle imbalances, improving posture, and deepening awareness.

 In Sanskrit, mountain pose has two names tadasana and samasthiti, and their means :

tādāsana,

  • tāda means mountain 
  • āsana means pose

samasthiti,

  •  sama means straight 
  •  sthiti means standing pose

Benefits of Mountain Pose

  1. Improving flexibility
  2. Relieving pains
  3. Building strength for leg, hips, and back
  4. improve your posture

Are you Ready? Here are the easy steps to do :

Step 1: stand straight with parallel feet apart, your weight adequately distributed on both legs on the yoga mat.

Step 2: The arm should be hung along with the body. The neck should be straight.

Step 3: now, raise your arms to interlock your fingers, turn the palm upwards and raise over the head.

 Step 4: now, raise your body and stretch upward, and stand on your toes.

Step 5: Get back to steps 1 and 2.

Note: Inhale while stretching upward, exhale when released.

3.Trikonasana (Triangle Pose )

Trikonasana or Triangle Pose is a standing yoga pose, it opens the chest and shoulders, also providing a deep stretch for the legs and hips. The posture stimulate entire balance and stability while it strengthens the muscles of the lower body.

 In Sanskrit, trikonasana means :

  •  ‘tri‘ means ‘three’,
  •  ‘kona’ means ‘angle, corners’, 
  • asana‘ means ‘posture

Benefits of Mountain Pose

  1. strengthening the legs, hip, chest, and shoulder.
  2. improve balance and stability
  3. Reduces stress

Are you Ready? Here are the easy steps to do :

Step 1: stand straight and keep your feet a little wider than shoulder-width apart. 

Step 2: extend your arms, so they’re parallel to the ground with your palms facing down.

Step 3: Slightly bend one of the legs (e.g. right) it should be at a 90-degree angle and your other foot (i.e left) at a 45-degree angle. 

Note: forming T-Shape.

 Step 4: now start rotating one arm (e.g. right) and bend toward the same leg(i.e. right) and touch the floor. 

Step 5: here, the leg(right) should be straight (at 45-degree). The other hand moves to the ceiling, and the eyes should also be on the ceiling.

Step 6: hold, then return to the starting position and repeat with the other leg.

4. Virabhadrasana II (Warrior2 Pose) 

Virabhadrasana II or Warrior 2 Pose is also a standing yoga pose. This pose improves circulation and respiration and energizes the entire body.

  1.  In Sanskrit, Virabhadrasanameans :
  •  Vira means Hero
  • Bhadra means Friend
  • Asana means Posture

Benefits of Mountain Pose

  1. strengthening the shoulder and thighs.
  2. improve balance and concentration.
  3. Reduces stress

Are you Ready? Here are the easy steps to do :

Step 1: stand straight and keep your feet a little wider than shoulder-width apart (approx. 3feet). 

Step 2: extend your arms, so they’re parallel to the ground with your palms facing down.

Step 3: Slightly bend one of the legs (e.g. right) it should be at a 90-degree angle and your other foot (i.e left) at a 45-degree angle. 

Note: forming T-Shape.

Step 4: Hold, then return to the starting position and repeat with the other leg.

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

Virabhadrasana II or Warrior 2 Pose is also a standing yoga pose. This pose improves circulation and respiration and energizes the entire body.

  1.  In Sanskrit, Virabhadrasanameans :
  •   adho means downward
  •  mukha means face 
  • svana means dog

Benefits of Downward-facing Dog Pose

  1. strengthening the upper body and shoulders
  2. improve balance and concentration.
  3. Eliminates back pain

Are you Ready? Here are the easy steps to do :

Step 1: come down on your hand and knee from table-shape.

Step 2: push back through your hands to lift your hips and straighten your legs, bringing the upper part of the thighs towards.

Step 3: Press your belly and chest towards.

Step 4: Press the hands into the ground. Pull the shoulder blades apart and down. Gently reach your chest towards the floor to feel the stretch in your armpits.

Step 5: Back to step1 and repeat.

6. Bhujangasana (Cobra pose)

Bhujangasana or Cobra Pose is the best posture for beginners to increase the flexibility of a body, tones the shoulder, tummy, back, neck, and chest.

 In Sanskrit, Bhujangasanameans :

  •   bhujang means cobra or snake
  •  asana means posture

Benefits of Cobra Pose

  1. increases the mobility of the spine
  2. improves balance and concentration.
  3. Work on flexibility
  4. help get flat tummy

Are you Ready? Here are the easy steps to do :

Step 1: lay on the yoga mat facing downward.

Step 2: Put your palms nearby your shoulder. The palm should be facing down.

Step 3: now, raise your chest on the support of your palms.

Step 4: strech backward your chest and tone the core area.

Step 5: hold your breath for 10 seconds and release. Now, get back to step1.

7. Bālāsana (Child’s Pose)

Bālāsana or Child’s Pose is an easy yoga posture for beginners. It is used as a resting position in between more difficult poses during a yoga practice.

 In Sanskrit, Bālāsanameans :

  •  “bala” means “child” 
  •  “asana” means “pose”

Benefits of Child’s Pose

  1.  stretch for the back, hips, thighs, and ankles
  2. relieve back pain.
  3.  relax the body and mind
  4. help get flat tummy

Are you Ready? Here are the easy steps to do :

Step 1: Sit on the floor with your toes together and your knees hips apart. 

 Step 2: Rest your palms on top of your thighs.

Step 3: Move your arms along with your upper body with your palms facing down.

Step 4:Relax your shoulders toward the ground.

Step 5: Rest in the pose for as long as needed. Get back to step1.

8. Viparita Karani (Legs up the wall pose)

Viparita Karani or Legs up the wall pose is a resting yoga posture in which to do nothing, but the benefits are vast. It relaxes your mind and body i.e helps to calm your mind, improves digestion, improves sleep. Best for menstruation cramps.

 In Sanskrit, Viparita Karanimeans :

  • viparita means reversed 
  •   karani means action

Benefits of Legs up the wall pose

  1. relief from menstrual cramps 
  2. Relieves lower back pain
  3.  relax the body and mind
  4. Eases headaches and migraines
  5. Improves digestion
  6. Improves sleep

Are you Ready? Here are the easy steps to do :

Step 1:shift your mat towards the wall and form an L shape.

 Step 2: sit on the mat towards the facing wall.

Step 3: now, lay on the mat with your upper body part, touch the hips against the wall and your legs should be straight on the wall towards the ceiling.

Step 4:hands should be in a resting position towards the hips and palm facing down.

Step 5: Close your eyes and relax. hold the posture until you want then release.

9. Malasana (Garland Pose)

Malasana or Garland Pose is a good posture for those who face constipation. Early in the morning after getup the first thing do is malasana it help you to fresh up.

 In Sanskrit, Viparita Karanimeans :

  • Mala means “garland
  •  Asana means “pose“.

Benefits of Garland pose

  1. stimulating proper digestion
  2. stretches the thighs, ankles, core, and arms.
  3. help regulate sexual energy
  4. improves balance. 
  5. Improves concentration and focus
  6. Makes your ankles and knees flexible.

Are you Ready? Here are the easy steps to do :

Step 1:sit on the mat put the weight on your feet. The knee should be bent and the hips don’t touch the mat.

Step 2: Now, hands are in a namaste position towards the chest.

Step 3: The knee should be apart and hands should be inside the legs. 

Note: As shown in the figure

Step 4:look forward and neck straight. hold this position for 3 minutes then release.

10. Cross-legged sitting pose (Sukhasana)

Cross-legged sitting posture or sukhasana is an easy pose it helps to relax the body, keep the mind calm, and welcome your new day. As it is a comfortable position but to hold it for a longer period is difficult, just focus and be continue, sooner your get the result.

 In Sanskrit, sukhasanameans :

  • sukha means “happy
  •  Asana means “pose“.

Benefits of Cross-legged sitting pose

  1. A great way to stretch your muscles
  2.  Improves your posture
  3. Good for your knees and joints
  4. quiet mind
  5. Improves concentration and focus.

Are you Ready? Here are the easy steps to do :

Step 1:sit on the mat in meditation posture(cross-legged).

Step 2: Keep your palms on the knee in the upward direction. 

Step 3: just concentrate on breathing, don’t try to control the breathing. Just flow with the rhythm.

Note: feel the pains but not act on them.

Step 4:Hold this posture for up to 10minutes initially and release. gradually raise to 20,30,60 min.

Keep in Mind : After Sukhasana, when open your eyes rub your palms and put it on your eyes.

Related Posts

Leave a Reply

Your email address will not be published.