Yoga

10 EASY YOGA POSES FOR BEGINNERS

Yoga sequences have stages. As a beginner, i have listed yoga poses for beginners which will help you transit to

riskier yoga poses. For beginners, attempting a level three yoga poses (asana) will put you at risk of serious injuries

like fracture, dislocation and all other kinds.  It is proper for you to start with yoga poses for beginners to assist you

in transiting to harder yoga poses. It is always illustrated in most articles not to attempt some asana as a beginner.

Knowing your limit before attempting harder yoga pose puts you at the point of maximizing the usefulness of yoga

poses. Some basic yoga poses for beginners will be taught here and trust, they sure have endless benefits like more

advanced ones.

 

10 EASY YOGA POSES FOR BEGINNERS

 

10 Yoga Poses for Beginners

  • Corpse pose (Shavasana)
  • Bridge pose (Setu Bandha Sarvangasana)
  • Warrior I pose (Virabhadrasana)
  • Plank pose (Svanasana)
  • Crow pose (Bakasana)
  • Chair pose (Utkatasana)
  • Side plank pose (Vasisthasana)
  • Cobra pose (Bhujangasana)
  • Triangle pose (Trikonasana)
  • Low lunge pose (Anjeneyasana)

 

10 EASY YOGA POSES FOR BEGINNERS

 

1.     Corpse Pose (Shavasana)

Corpse pose calms your mind and keeps you relaxed. Not only that, but it is also good for meditation.

How to do Corpse Pose (Shavasana)

  • Lie down on your back with your feet fallen to the sides
  • Bring your arms towards your torso
  • Make sure your palms are facing the sky
  • Relax your body including your face
  • Stay in the pose for 5 minutes

Benefits of Corpse Pose (Shavasana)

  • It improves your concentration
  • It cures insomnia
  • Corpse pose releases stress, depression, fatigue and tension
  • It stimulates blood circulation
  • It relaxes your body and calms your min

 

10 EASY YOGA POSES FOR BEGINNERS

 

2.     Bridge Pose (Setu Bandha Sarvangasana):

This is a great yoga pose for beginners and it also gives you a lot of benefits.

How to do Bridge Pose (Setu Bandha Sarvangasana)

  • Lie on your yoga mat and bend your knees
  • Exhale gently and press your arms and inner feet into the floor
  • Keep your thighs parallel and extend through your arms to help you stay on your shoulders
  • Lift your butts until your thighs are parallel to the floor
  • Keep your arms firm and broaden your shoulder blades
  • Stay in the pose for 30 seconds to 1 minute

Benefits of Bridge Pose (Setu Bandha Sarvangasana)

  • It calms your mind and helps mild depression
  • It stimulates the abdominal organs
  • Bridge pose rejuvenates tired legs
  • It improves digestion
  • It relives the symptoms of menopause
  • Bridge pose relieves fatigue, backache, insomnia and anxiety

 

10 EASY YOGA POSES FOR BEGINNERS

 

3.     Warrior I Pose (Virabhadrasana):

Warrior I pose is a basic asana named after a warrior. Like all yoga poses, it brings a positive vibe to your lifestyle.

How to do Warrior I Pose (Virabhadrasana)

  • Stand in a mountain pose
  • Exhale and spread to feet wide apart (about 4 feet)
  • Raise your arms perpendicular to the floor
  • Turn your left foot to the right (About 45 degrees) and your right foot to the right (90 degrees)
  • Exhale and bend your right knee towards your right ankle
  • Keep your head neutral and maintain the pose for 30 seconds

Benefits of Warrior I pose (Virabhadrasana)

  • It strengthens your back muscles, arms, and shoulders
  • Warrior II stretches and strengthens your calves, ankles, and thighs
  • It stretches your chest, groins, neck, belly, and shoulders

 

10 EASY YOGA POSES FOR BEGINNERS

 

 

4.     Plank Pose (Svanasana):

Plank is a very good yoga pose for beginners who like to build their upper body. Apart from that, it’s really cool and

easy to practice.

How to do Plank Pose (Svanasana)

  • Inhale and draw your arms perpendicular to the floor
  • Firm the bases of your index fingers and press your outer arms inward
  • Make your shoulder blades firm and spread them away from your spine
  • Press your front thighs towards the sky
  • Lift the base of your head away from the back of your neck
  • Stay in the pose for 1 minute

 

10 EASY YOGA POSES FOR BEGINNERS

 

5.     Crow Pose (Bakasana):

Bakasana is an exciting yoga pose with interesting benefits, all you must do is practice at least 3 times a week.

How to do Crow pose (bakasana)

  • Begin in a squat position and make a diamond with your palms
  • Separate your hands and place them on the floor
  • Place your head on the ground, if you feel uncomfortable, feel free to place a towel on the floor before placing your head
  • Point out your toes, point it out once at a time
  • Finish the process by looking up. Do that lifting your head off the ground
  • Stay in the pose for 1 minute

Benefits of Crow Pose (Bakasana)

  • Bakasana builds your wrists, core, and shoulders
  • Crow pose helps you with hand balancing skill
  • It improves your awareness and body control

 

10 EASY YOGA POSES FOR BEGINNERS

 

6.     Chair Pose (Utkatasana):

Chair pose offers you endless benefits like increasing your ankle mobility. Not only that, it is quite an easy yoga pose

for beginners to practice.

How to do Chair Pose (Utkatasana)

  • Stand with your feet together, with your hands on the hips
  • Ensure your weight us evenly distributed on both legs
  • Exhale softly and bend your knees
  • Now you are on an imaginary chair, press your legs towards each other
  • Continue by raising your arms over your head with your palms facing each other
  • Now you are in the full chair pose, stay for 2 minutes

Benefits of Chair Pose (Utkatasana)

  • It strengthens the muscles in your feet and thighs
  • It helps you maintain balance and focus

 

10 EASY YOGA POSES FOR BEGINNERS

7.     Side Plank Pose (Vasisthasana):

How to do side plank pose (Vasisthasana)

  • Start in a push-up position
  • Make sure to do it in front of a wall to get support in case you lose balance
  • Lift your left hand off the floor
  • Turn your body to the right, as you do that lift your left foot slightly from the floor
  • Reach to the ceiling with your left arm
  • Stay in the pose for 2 to 4 minutes and turn to the other side

Benefits of side Plank Pose (Vasisthasana)

  • It strengthens your arms, legs, and belly
  • Plank pose helps to improves your sense of balance
  • It stretches the back of your legs
  • Side plank pose stretches and strengthens your wrist

 

10 EASY YOGA POSES FOR BEGINNERS

 

8.     Cobra Pose (Bhujangasana):

Cobra Pose is a great backbend pose as it stretches your spine. It is called the cobra pose because your raise your

head to look like that of a cobra. It is regarded as one of the best yoga pose for beginners.

How to do Cobra pose (Bhujangasana)

  • Lie on the ground with your palms face down on the ground
  • Straighten up your arms, by doing so, your chest is lifted up
  • Lift your head up and look at the ceiling
  • With you in the cobra pose, stay in the pose for 10 to 12 breaths

 

10 EASY YOGA POSES FOR BEGINNERS

 

9.     Triangle Pose (Trikonasana):

Like all other yoga poses for beginners , the triangle pose should be practiced with an empty stomach or clean

bowel. In this pose, you are required to open your eyes while practicing. Trikonasana is one of the best yoga poses

for beginners as it ensures a soft impact on your body.

How to do Triangle Pose (Trikonasana)

  • Start by standing on the ground with your feet wide apart
  • Spread your legs apart about five feet
  • Raise your right arms to the side, such that it is aligned vertically over your right feet
  • Hold the pose for a minute and turn to the other side (left) and do the same

Benefits of Triangle Pose (Trikonasana)

  • Triangle pose reduces blood pressure which is common among adults
  • Triangle pose gives balance to the body
  • Trikonasana strengthens and stretches the torso
  • Triangle pose decreases fats from the body

 

10 EASY YOGA POSES FOR BEGINNERS

 

10.    Low Lunge Pose (Anjeneyasana)

This yoga poses for beginners is also called Anjaneyasana.  Low lunge pose is useful in losing weight and gaining

flexibility.

How to do low Lunge Pose (Anjeneyasana)

  • Exhale and place your right leg in between your hands
  • Put your hands on your right knee and your right knee over your right ankle
  • Keep in and raise your right arm above your head, leaving your right arm in line with your ear
  • Breathe out and bend the right knee even more
  • Breathe in and put the front knee back over the ankle
  • Do the same on the left side

Benefits of low lunge pose (Anjeneyasana)

  • Low lunge pose develops endurance and stamina in your thighs
  • It calms your mind and opens up your chest and shoulders
  • Low lunge pose stretches your hips
  • Low lunge pose also improves your coordination and balance

 

Note that these are just basic yoga poses for beginnersif you think you need to advance after practicing these ones

for sometimes; it is advisable you go to yoga classes. In yoga sessions, you have instructors who guide you to

difficult yoga poses, unlike the basic ones which you can do on your own.

 

10 EASY YOGA POSES FOR BEGINNERS

Yoga poses have stages. Listed here are 10 easy yoga poses for beginners that will help you transit to riskier yoga poses and improve your well-being.

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