Yoga Pose for beginners

Stretch your body, relax your mind and fill your soul with peace. 10 Easy yoga pose for beginners to let them start effortlessly. Learn here how to start simple yoga pose initially. Know yoga benefits while performing.

How often it happened, when you start thinking of doing yoga and see some difficult limb twisting pose that makes you feel like “yoga is not for me”. And at the end, you drop the plan of doing yoga.

Even while performing some yoga pose, our inner voice tells Oh! Leave it! It’s not easy. Well, Yoga is not about touching toe and stretching body to 98 degrees to your northeast.

Its simple process to unite your breath, mind, and body effortlessly. So never try to become Mr. flexible or stretchable, if you are not. Remove all these myths from your mind and start watching yourself.

So, Let’s make yoga more simple and easy for beginners.

Best time to do yoga

Also, mornings before breakfast is an ideal time to practice yoga. But, if you cannot practice yoga in the morning, evening are a good time too. Asana can be done at any time of the day, but the important thing you should remember is that, perform it at least four to six hour after any meal.

During yoga, make sure your stomach is empty, and most conductive time is early morning or early evening around sun rise or sun set.

Tips for yoga beginners

  • Warm up before going to yoga met
  • Dress comfortably
  • Takes help from expert
  • Always practice with an empty stomach
  • Be regular yogi
  • Relax to recharge
  • Pregnant women consult doctors before doing yoga

10 Simple and easy yoga for beginners

  1. Tadasana – Mountain Pose

One of the oldest and basic asana that is known for height improvement. In this asana, you need to stretch your whole body slowly in the upward direction with the lifting of heels and hands.

The duration of this asana should be between 10-20 seconds. You need to balance your body weight. It helps to strengthen knees thigh, ankles and backbone.

Mountain Pose (Tadasana) - Yoga for Beginners

How to practice:

  • Stand straight and with feet together and arm on the side.
  • Lift your arms slowly over the head and interlock fingers by raising the palm upward.
  • Stretch arm, shoulders, knees and chest in upward by inhaling.
  • While lifting upward, raise your heels to come up on toes.
  • Stretch your body from top to bottom and balance it for at least 10 seconds.
  • Now slowly bring your body back to normal while exhaling.
  • Relax for few seconds and repeat it again.


  1. Bhujangasana – Cobra Pose

This is the easy yoga position for beginners. This cobra pose is useful for relieving pain in muscles of back, neck, abdomen. Helpful to opens up the chest and beneficial in breathing. This asana is also part of a sequence of yoga postures in Surya Namaskar.

Along with opening the chest, it also strengthens the core body. The duration of this asana should be between 15-30 seconds. Well, a little time for this pose will cost u nothing.

Cobra Pose (Bhujangasana) - Yoga for Beginners

How to practice:

  • Start by Lying on your stomach on flat surface floor and forehead resting on the floor.
  • Keep your legs close together, with your feet and heels lightly touching each other against the floor.
  • Place your palms on the sides under your shoulders, keeping your elbows parallel and close to your torso.
  • Taking a deep breath, slowly lift your head, chest, and abdomen while keeping your body weight on palms.
  • Pull your torso back by making an arch and off the floor with the support of your hands.
  • Now slowly bring your body back to normal and relax.


  1. Vrikshasana – Tree Pose

This tree pose asana is for people who want to balance their body weight. Initially it can be difficult for yoga beginners but daily practicing of this pose will help you to gain mental and physical steadiness through balancing.

Vriksha is a Sanskrit word which means “tree” and asana means “pose”. It improves focus and concentration while keeping your mind calm. It strengthens ankles, thighs, calves and Vertebral column. The duration of this asana should be one minute on each leg.

Tree Pose (Vrikshasana) - Yoga for Beginners

How to practice

  • Begin standing in Mountain Pose, arms along the side and feet together.
  • Bend your right knee and placed it on top of your left thighs with the toes of right leg should be pointed downwards.
  • Your right leg should be at 90 degrees to left leg.
  • Now raise your arms above your head and try to make namaskar mudra with your palms.
  • Balance this tree pose as long as you can at least for one minute.
  • Stretch your body from top to bottom.
  • Exhale deeply and bring your body back to normal.
  • Now repeat the same with another leg to complete one round.
  • Do 3 to 5 rounds daily, but initially start with one round.


  1. Adho Mukha Shvanasana – Downward facing dog pose

Adho is Sanskrit word which means “forward”, Mukh means “face”, and shvana means “dog”. This pose tells how a dog look when it bends forward. There are numerous health benefits of this asana and easily practice by beginners with great ease.

It helps to strengthen your legs, arms, and back. The duration of this asana should be 1-3 minutes.

Downward Facing Dog Pose - Yoga for Beginners

How to practice

  • Come on to the floor on your hands and knees, and make the structure like a table.
  • Move your hands slightly forward of your shoulders.
  • Exhale and lift your hips up by straightening knees and elbows, forming V shape body.
  • Keep your hands and shoulders width apart, feet and hip width apart and parallel to each other.
  • Make sure that your toes point straight ahead.
  • Now press your hand into the ground and lengthen your neck.
  • Your ears should be away from inner arms.
  • Hold this pose for few seconds and take a long deep breath.
  • Now exhale, bend the knees and come back to your normal table position. Relax.


  1. Trikonasana- Triangle pose

This standing yoga asana reduces stress and brings stability in your body. Trikonasana is Sanskrit word which refers Trikon as “Triangle” and Asana means “Pose”. You should keep your eyes open in order to maintain your body balance.

This pose strengthens Ankles, Thighs, Shoulders, Knees and Hips by stretching body at 45-degree angle. The duration of this asana should be 30 seconds and 3 to 5 repetition on each leg. Daily practice of this pose brings numerous health benefits for yoga beginners and regular yogi as well.

Triangle Pose (Trikonasana) - Yoga for Beginners

How to practice:

  • Stand straight in Tadasana pose and separate your feet comfortably wide apart while concentrating on your breathing.
  • Now keep your right foot outside at 90 degrees and left foot at 15 degrees.
  • Turn your left feet slightly inwards, make sure your back toes should be at angle 45 degree.
  • You need to remember one thing that your body weight should be balanced on your both foot.
  • Taking a deep breath and while exhaling bend your body posture to the right, downward from the hips, keeping the waist straight and your left hand to come up in the air while at the same time your right hand touches the ground. Both arms should be in straight line.
  • Keep your chest wide open and body should be perfectly bent on sideways, not backward or not forward.
  • Stretch your left arm in line, keep your head in neutral position and eyes looking at upward palm.
  • Focus on stabilizing while stretching your body to fullest and take a deep long breath.
  • Now relax while dropping arms to your side and feet again in straight position.
  • Repeat the same thing using other legs.


  1. Utkatasana – Chair Pose

It’s very comfortable and easy to sit in the chair, but think, if you have to sit on an imaginary chair? Well, it might be difficult and challenging!  And this is exactly what you have to practice in this asana.

Utkat is Sanskrit word which means “powerful”, and asana refers to “pose”. Because of good determination and focus, this asana is most commonly recommended yoga for beginners. This is one of the basic yoga asanas which improve overall flexibility and balance, and best pose for yoga beginners.

It helps to strengthen thighs, vertebral column, ankles, and calves. The duration of this asana should be 30-60 seconds.

Chair Pose (Utkatasana) - Yoga for Beginners

How to Practice:

  • Stand straight with your feet slightly apart.
  • Raise your arm straight on shoulders. Don’t bend elbows.
  • Now bend your knees and gently push your pelvis down as if you are sitting on an imaginary chair.
  • I know it’s not comfortable but try this pose at least for 60 seconds.
  • Relax and calm your mind.
  • Gently go down and sit on the floor. Relax


  1. Naukasana- Boat pose:

Nauka is Sanskrit word which means “Boat” and asana means “pose”. In this asana, the entire body takes shape of boat and pose is called as Naukasana or Boat Pose.

It helps to strengthen lungs, liver, pancreas, and abdominal muscles. If you want to reduce belly fat, then this is good yoga for you. It can be quite difficult for yoga beginners. But don’t be disheartened, you will get better with more practice.

Boat Pose (Naukasana) - Yoga for Beginners

How to Practice:

  • Lie down on yoga mat and arms on the side. Relax
  • Take a deep breath and slowly lift your both legs.
  • Keep your both legs straight and it should not be bend.
  • Now raise your upper body slowly while keeping your hands straight.
  • Your hands should be parallel to your both legs.
  • Try to maintain 45-degree angle like a boat.
  • Keep this posture for at least 10-15 seconds in beginning.
  • Now exhale slowly and get back to straight position.
  • Regular practice can increase your time of holding the posture.


  1. Marjariasana- Cat and Cow Pose

This pose is the simplest yoga for beginners. It helps you to prepare for other activities of yoga. The entire body takes shape of cat and cow, that’s why called as cat-cow pose.

For beginners, it is important to check your enthusiasm in the simple pose rather than rushing head on into the complicated one. It helps to stretch your body to perform the complicated pose, thereby reducing the chances of muscles pain and ligament suffering.

Cat and Cow Pose (Marjariasana) - Yoga for Beginners

How to practice:

  • Come on to your four like babies crawling, and make a table such as your back form table top and hands and feet form legs of the table.
  • Your arm should be perpendicular to floor and palm straight facing the floor completely.
  • Knees on floor width apart and look straight ahead.
  • Begin by Cow Pose: Inhale slowly and raise your chin as you tilt your head backward. Push your navel down and raise your tailbone. Compress your buttocks.
  • Now move into Cat Pose: As you exhale, draw your belly to your spine and round your back toward the ceiling. The pose should look like a cat stretching its back.
  • Repeat cow poses while inhaling and cat pose while exhaling out.
  • Repetition should be at least for 5 times for yoga beginners.


  1. Balasana – Child Pose

Basic pose for yoga beginners to start. The word “Balasana” is Sanskrit words in which means “bala” meaning “child” and “asana” meaning “pose”.

Child’s pose is very relaxing pose that stretches hips, thighs, and ankles while reducing stress and fatigue. It gently relaxes muscles of the front body while stretching the muscles of the back torso. It also helps to relieve back and neck pain.

Child Pose (Balasana) - Yoga for Beginners

How to practice:

  • Sit on heels and touch your big toes together, then separate your knees about as wide as your hips.
  • Now bend forward slowly and lower down your forehead to the floor.
  • Keep your arms straight on the floor, palm facing the ground.
  • Now gently press your chest on the thighs.
  • Hold for few seconds and come back to normal. Relax


  1. Sukhasna- meditation

Sukhasna is comfortable sitting pose for meditation and pranayama for both beginners and advanced level practitioners. Sukhasna is Sanskrit word in which ‘Sukham’ mean ‘comfort’, ‘easy’, ‘joyful’, ‘pleasure’, and asana means pose. Sukhasna yoga pose can be done by all age group people.

This is very effective asana in yoga which improves concentration and helps you get in touch with your spiritual side.

Meditation (Sukhasna) - Yoga for Beginners

How to practice:

  • Sit comfortably on the yoga mat with crossed legs.
  • Crossed legs should be like your left leg tugged inside right thigh and right leg tugged inside left thigh.
  • Initially, it can be difficult, but by daily practicing, you can attain this position comfortably.
  • Keep your spine straight.
  • After sitting, place your hands on knees.
  • Sit in jnana mudra or chin mudra position for meditation and Relax.
  • Take a deep breathe gently.

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