Yoga Poses for Beginners



Being a yoga newbie, your first class can be a little confusing and difficult. You may not find it easy perform the various set of postures and positions in the beginning. This might even lead you to feel that yoga isn’t your cup of tea at all even though you might be yearning for it. Well, relax. There are certain yoga postures which can help you comfortably adjust your body in various postures by increasing your strength and flexibility. Get started with Yoga poses for beginners that will help create a strong foundation and become an excellent yoga practitioner in a short span. Here are 10 ideal yoga poses for beginners given below to get started on the right path:

1. Tadasana or Mountain Pose: Stand tall with feet together. Keep your shoulders relaxed and hands at sides. Pull your abdomen in and out. Take a deep breath and raise your arms overhead. Reach up towards the sky with fingertips, palms facing each other. Breathe deeply 5-6 times and, observe each stretch in the body.

mountain pose

2. Vrikshasana or Tree Pose: Stand straight with feet slightly apart. Keep one foot on the opposite calf and thigh firmly with the sole flat on the thigh. Keep the other leg straight and find the balance. Once you are stable, bend the elbows and slowly raise your hands overhead. Join the palms in a prayer position. Hold the posture for 5-8 breaths and release. Repeat the same with the other leg.

Tree pose

3. Adho Mukha Svanasana or Downward Facing Dog Pose: Come on your hands and knees in tabletop position. Push your hands forward, straighten your legs, and raise your hips to form an inverted ‘V’ shape with the body. Keep your hands shoulder-width apart and, legs hip-width apart. Press your palms to the ground and elongate the neck. Hold the posture for a few breaths.

Downward Facing Dog Pose

4. Trikonasana or Triangle Pose: Begin in standing pose with feet wide apart. Stretch the right foot out to 90 degrees and turn left foot out to 45 degrees. Keep right heel in line with the arch of the left leg. Press down the feet and balance your weight equally on both feet. Take a deep breath. Now while exhaling, bring down the right arm to touch the floor with fingertips and stretch the left hand toward the ceiling. Ensure your waist is straight and body is bent sideways, neither forward or backward. Hold the posture for 5 breaths. Repeat with the left leg.

Triangle pose

5. Utkatasana or Chair pose: Stand straight with feet slightly apart. Extend your arms straight and parallel to the ground. Keep your arms and back straight. Now, take a deep breath and bend your knees. Push your pelvis down like you are sitting in a chair. Hold the posture for a few deep breaths.

Utkatasana Chair Pose

6. Naukasana or Boat Pose: Lie on your back with feet together. Keep your arms alongside the body. Take a deep breath. Raise your chest off the floor while exhaling. Extend your arms straight towards your feet. Try to keep your eyes, fingers, and toes aligned. Hold this pose for about 10 seconds in beginning and keep on increasing the slot with each passing day.

Boat Pose

7. Bhujangasana or Cobra Pose: Lie down on your stomach with feet together and toes flat on the ground. Now, keep your hands below the shoulders on the mat, and raise your waist and head off the floor while inhaling. Pull your torso back with the support of hands. Put equal pressure on both palms and keep elbows straight. Tilt your head back and keep your shoulders away from the ears. Exhale and come back to the ground.

Bhujangasana Cobra Pose

8. Paschimottanasana or Seated Forward Bend Pose: Start in sitting position. Extend your legs in front of you with toes pointing outwards. Flex the feet firmly. Keep the spine straight. Now, lift your chest, hinge forward from the waist as slowly as you can.

Seated Forwar Bend Pose Paschimottanasana

9. Balasana or Child’s Pose: Bend your knees and sit on your heels on the floor. Now, lean forward while exhaling and, stretch the arms forward beside the hips to reach the floor. Gently press your chest against the thighs. Hold the posture for about 1 minute and then come out gently.

Child pose

10. Setu Bandha Sarvangasana or Bridge Pose: Lie down on your back with feet hip-width apart. Keep your arms on the sides, palms facing down. Now, bend the knees, press the palms firmly into the ground and raise the butt off the floor. Ensure that the ankles and knees are aligned and feet a few inches apart from each other. Now, slowly raise your entire back off the ground. Make sure that the thighs are parallel to each other and your chest touches the chin. Hold the posture for a few seconds and come out gently.

Bridge pose

So beginners, get started with these yoga poses to make your yoga practice smooth, fun and easy.