Yoga for Beginners

Yoga for Beginners

Yoga is the first step toward a healthy lifestyle. Yoga can be done with a different vision and aim. Some are searching for physical wellness, some for mental peace, some for spiritual relaxation, and some for a career. Yoga fits in all. Yoga is undoubtedly the best for the body, the regular practice of yoga brings a wide range of physical benefits. When we are healthy, we will be happy; yoga brings mental peace and calmness; it is the divine activity created by the god itself; it is the finest option to start a career even without holding any prior experience.

Now you have to know how to start a Yoga? In the given article, we are telling the best yoga asanas for beginners. Though one can practice the asanas at home yet it is advised to start your yoga journey after getting proper guidance or teaching from a yoga studio or a personal yoga trainer.

Some of the things you need to know before start practicing yoga

Yoga for Personal Wellness

Yoga is the finest gift you can give to your body, mind and soul. It personifies the body and helps you in dealing with physical and mental trauma. So, now that you have decided to step into this glorious world; start your practice with the help of a yoga trainer or a yoga school.

It is right to start learning yoga under the guidance of a qualified yoga teacher who can lead you on by making you aware of the right way to do each technique. This will help you learn the yoga asanas (postures) properly and avoid possible injuries. Some of the philosophies or techniques taught in yoga may be new but it is a good idea to keep an open mind. This will help broaden your vision and enhance your yoga experience.

Yoga for Career

How about getting well-being benefits while opting for a career? Isn't it great? You can do this by choosing yoga as your career option. Having a professional life in this divine world is undoubtedly a great idea. But you should know, how to do this? You have two options for this.

Gain experience from a non-certified course and then join a certification program to start a career.

Directly join Beginner Certification Course and after the completion of it, you will receive an RYT Certificate making you eligible to teach yoga as a professional and certified yoga teacher.

Yes! the second option seems to be perfect, now, you might be thinking, about how to opt for the second option. 

Click here -

Visit the link and get detailed information on the Beginners Yoga Teacher Training Course from a verified yoga school in Rishikesh.

Yoga Asanas for Beginners

As a beginner yoga practitioner, it is always advised to choose easy yoga asanas. Talking about the mindset of a beginner practitioner; they often choose difficult poses and then found it tough to perform those. Sometimes, when you are not able to touch your toes in the starting, you start feeling demotivated and want to quit the practice. But dear blessed souls, yoga is not only about touching or stretching toes; it is about giving your dedication and hard work to the practice. It's a simple process of connecting you with yourself - using your breath, body and mind and it's easy and effortless. Your continuous practise and commitment to this spiritual practice will make you a master of this. 

So, no problem if you are flexible or not, or are entering yoga at age 40, or have any hidden love handles (fat around your waist). De-stressing - Just bust all the myths before practicing yoga! There is only one who is looking at you, it is you - so just relax. You will get a lot of joy and relaxation from this journey!

Let's talk about the yoga asanas for Beginners.

Sukhasana (Relaxed Pose)

As depicted by the name, "Sukhasana"; the pose allows you to sit in a relaxed position. Though it sounds simple yet there are some aspects you need to know while performing the asana.

How to Practice?

  • Take a Yoga Mat (you can also take a normal antiskid mat in the starting), and sit relaxed in a cross-legged position.
  • Put your hands on your knees, making palms facing the upward direction.
  • The spine should be straight and erect.
  • Close your eyes.
  • Inhale and exhale slowly and calmly.


  • Relieves stress
  • Boosts confidence
  • Improves concentration
  • Align the spine
  • Reduces anxiety
  • Makes attentive
  • Improves blood circulation

Adho Mukha Svanasana (Downward-facing Dog Pose)

The foundational yoga pose which can be done by beginners is Adho Mukha Svanasana. It is also among the poses of Surya Namaskar (Sun Salutation). It is a starting level of yoga pose still there are a few points you need to know before practicing the yoga asana.

How to Practice?

  • First of all, stand straight and keep the distance between both the feet.
  • After that slowly turn downwards so that a V-like shape will be formed.
  • Make a little space between both hands and feet.
  • While inhaling, pull your waist backward with the help of your toes. Do not move your legs and arms.
  • By doing this, the back of your body, arms and legs will get a good stretch.
  • Take a deep breath and stay in this yoga pose for a while.


  • Muscles get stronger
  • Cures the Sinus problem
  • Gives the body a good stretch
  • Improves blood circulation
  • Relieves pain in the lower back
  • Cures stress and anxiety
  • Strengthens the muscles of arms, shoulders, and legs
  • Prevents the syndrome of carpal tunnel

Tadasana (Mountain Pose)

Suitable for all levels of yoga practitioners, Tadasana comes with lots of benefits. It requires the involvement of the entire body and the concentration of the mind. It is also the base of many other yoga poses or asanas.

How to Practice?

  • First of all, stand straight with the help of your feet.
  • Make a little space between your feet.
  • After that, with a long breath, with the help of the fingers of your feet, raise the body slightly and raise both your hands slowly.
  • Connect the fingers of both hands.
  • Stay in this posture for at least 15-30 seconds and pull your body up.
  • Bring your hands slowly to the normal position.


  • Increases height
  • Improves Mudra
  • Reduces spinal problems
  • Improves balance and alignment
  • Corrects the posture
  • Gives rest and relaxation
  • Strengthens thighs, knees and ankles
  • Relieves sciatica
  • Improves the condition of flat feet

Shavasana (Corpse Pose)

Defined by the name, the asanas give complete relaxation to the body and mind while you have to lay down like a corpse. This is also the last asanas in the yoga asanas series as it ensures the ultimate rest.

How to Practice?

  • First of all, take a mat in a flat place.
  • After that lie down facing upwards.
  • Keep both your feet apart from a distance.
  • After that inhale and exhale slowly for a few minutes.


  • Provides rest to the body
  • Improves focus/concentration
  • Releases stress
  • Repairs tissues and cells
  • Rejuvenates the body
  • Reduces anxiety 
  • Cures insomnia
  • Reduces the Vata Dosha

Virabhadrasana (Warrior Pose)

Virabhadrasana is among the common yoga asanas but at the same time, it is also challenging. It pushes your physical and mental limitations and balances the body.

How to Practice?

  • First of all, stand straight.
  • Keep a distance of 3-4 feet between both feet.
  • Take a long breath and raise both the hands parallel to the ground and turn your head to the right.
  • After that, while exhaling, bend your right leg 90 degrees and bend it slightly to the right.
  • Stay in this position for some time.
  • Repeat this 5-6 times.


  • Gives strength to the legs and arms
  • Keeps the lower body healthy
  • Strengthens arms, shoulders, legs, and back muscles
  • Benefits persons with a sedentary lifestyle
  • Releases stress
  • Brings peace and courage
  • Increases stamina

Vrikshasana (Tree Pose)

We learn much from nature. There are many aspects which we get to know from the things around us. Trees are an important part of our surroundings. Besides giving immense benefits, they motivate us to take care of our well-being. The asana seems to be simple but it requires a great balance to perform the asana.

How to Practice?

  • First of all, stand straight with both your hands by the side.
  • After that carefully keep your right leg on the thigh of your left leg and stand straight. Look at the photo to understand.
  • After that slowly move the don hands upwards and hold the prayer posture.
  • Balance the pose for about 30-45 seconds.


  • Improves balance
  • Strengthens the thighs, legs and spine
  • Cures sciatica
  • Rejuvenates the body
  • Improves concentration
  • Stretches the arms, legs and back
  • Brings equilibrium to the mind

Setubandh Asana (Bridge Pose)

The asana gets the name from its resemblance to a bridge. The name is the combination of the three words, "Setu" means "Bridge", "Bandha" means "Lock", and "Asana" means "Pose".

How to Practice?

  • In this yoga posture, you have to make your body like a bridge.
  • Lie down straight on the ground keeping the arms on both sides.
  • Lift the lower part of your body.
  • Take a long breath and hold for about 25-30 seconds.
  • Slowly bring your body down and bring it to the previous posture.
  • Repeat this yoga asana 4-5 times.


  • Strengthens the chest
  • Makes the back and spine healthy
  • Detoxifies the mind
  • Relaxes the nervous system
  • Treats thyroid issues
  • Stretches the spine
  • Cures indigestion
  • Helpful in menstruation and menopause
  • Reduces sinusitis and asthma issues

Trikonasana (Triangle Pose)

Represented by the name, the asana creates various forms of triangles in maintaining the balance of the body. The pose demands your concentration and the right breathing technique to help you focus on a particular mind and enjoy the present moment.

How to Practice?

  • Stand straight keeping a little gap between your two feet.
  • After that bend your right leg to 90 degrees.
  • While tilting the body a little to the right, touch the toes of your right foot with your right hand and keep the left hand in the upright position.
  • Stay in this posture for 1-2 minutes.


  • Stretches the whole body
  • Improves the blood circulation
  • Makes the Kidney healthy
  • Helps in digestion
  • Reduces stress and anxiety
  • Cures sciatica
  • Balances the physical and mental state
  • Strengthens the muscles of the arms, chest, legs, knees and ankles

Ardha Matsyendrasana (Seated Twist Pose or Half Lord of the Fishes Pose)

This is also an easy yoga posture for beginners. Ardha Matsyendrasana is a deep, restorative and twisted pose which benefits in various ways. It targets the core of the human body.

How to Practice?

  • Sit down straight.
  • Bend your left leg and try to touch the right side of your back. 
  • Keep your right foot next to your left foot. The right foot should touch the ground on the opposite side.
  • After that stretch or pull your body in the opposite direction of the leg bent side and try to touch the leg on the next side from behind.
  • Stay in this pose for 20-30 seconds. 
  • Repeat this yogasana in the opposite direction also.


  • Gives muscles a good stretch
  • Makes the bone stronger
  • Improves blood circulation
  • Protects the body from constipation and indigestion
  • Increases the oxygen supply to the lungs
  • Stimulates the digestion
  • Improves body awareness
  • Corrects the posture

Bhujangasana (Cobra Stretch Pose)

Bhujangasana is one of the yoga asanas of Surya Namaskar. The asana includes pushing the ribs in a forwarding direction. It might seem easy to bend the upper part of the body but it is indeed tough than bending the lower portion.

How to Practice?

  • Lie down on your stomach.
  • Breathe and move the upper part of your body.
  • Stay in this pose for 20-30 seconds.
  • Repeat the asana 4-5 times.


  • Removes the problem of acidity and gas
  • Reduces obesity
  • Improves blood circulation
  • Relieves indigestion and constipation
  • Improves the flexibility of the upper back
  • Reduces stress and fatigue
  • Cures respiratory diseases
  • Relieves shoulders and neck pain

Baddha Konasana

Baddha Konasana is also known as Cobbler's Pose, Bound Angle Pose, and Butterfly Pose. It is a seated asana type which mainly targets the hips. It is an essential pose for the one who is just entering the world of yoga.

How to Practice?

  • Spread a mat on the ground below
  • Sit straight
  • Bring both your feet closer in front
  • Hold both the legs joined to each other
  • Move your feet like the wings of a butterfly.
  • You can also do this asana at a fast pace.


  • Keeps the abdominal organs healthy
  • Keeps the kidney healthy
  • Recovers the body after physical activities
  • Improves the posture
  • Stretches groins, adductors, and quadriceps
  • Cures back pain
  • Provides flexibility in the hips

Balasana Yoga (Child’s Pose)

The best yoga asana for beginners which offers the ultimate rest and relaxation is Balasana. It also works as a counter pose for back extensions asanas like the Cobra Pose. It is a foundational yoga asana.

How to Practice?

  • Sit straight with both your hands on your thighs.
  • Bend your legs backwards.
  • Touch your chest with the knees while exhaling slowly.
  • Breathe slowly and stay in that posture for 2-3 minutes.
  • Repeat this asana 5-10 times.


  • Brings mental peace
  • Relieves back pain
  • Alleviates the physical stress 
  • Promotes better sleep
  • Relaxes the spine
  • Soothes the muscles
  • Cures anxiety
  • Relieves fatigue

Clothing for Yoga

Wear comfortable clothes when going to a yoga class or practicing yoga at home. Also, avoid wearing belts or excessive jewellery, as it can come in the way of your yoga practice.

Heal with Smile

Having a light smile relaxes the body and mind and makes you enjoy yoga asanas more. With a calm mind, you can push the limits of your body and stretch more than usual.

So, now, you are ready to give a great start to your yoga journey. Don't be too harsh to your body, just perform it smoothly. Keep patience and you will find the result you have been waiting for long. Give yourself some of your valuable time. Get the result which will make you more resilient, healthy, calm, efficient and enthusiastic.

'All the Best and have a Good practice Yogi'!