10 Yoga Poses Perfect For Beginners

Yoga is one of the most popular forms of exercise that can provide amazing physical and mental health benefits. It helps promote awareness and harmony in both the mind and body. Many people find it quite exciting and very useful. If you are interested, you should go for it so you can also experience its positive effects.

As a beginner, though, you may get overwhelmed because there are hundreds of yoga poses that you will encounter, not to mention the odd sound of their names. But you really don’t have to know them all. You can start with the simplest poses, which include:

  1. Mountain Pose (Tadasana)

The mountain pose or tadasana is the foundation of all standing asanas in yoga. It may seem like the regular standing position, but it is actually an excellent starting point to execute the other poses. You can also use this position to rest as well as to improve your posture.

You can do this pose by standing straight while keeping your toes together and putting your weight on both feet. Start inhaling as you reach your arms overhead. Or, you may also opt to rest your arms by your sides.

Watch this video demonstration

  1. Downward Facing Dog (Adho Mukha Svanasana)

This position is named after how dogs stretch their bodies. It is a great way to strengthen the body.

To execute it properly, you have to come on to all fours while keeping your wrists under your shoulders and knees under the hips. Hold this for about 5 to 10 breaths.

Watch this video demonstration

  1. Tree Pose (Vrksasana)

As the term implies, this pose replicates the steady stance of a tree. Start by keeping your feet together and slowly place your right foot on your inner left upper thigh while putting your hands in prayer position. Hold for five breaths and switch sides.

Watch this video demonstration

  1. Triangle (Trikonasana)

Triangle is done by standing with your feet wide apart as you reach forward with your left arm. You can rest it on your knee, shin, ankle, or even the floor if you can. Hold that position for 5 to 8 breaths and do the same on the opposite side.

Watch this video demonstration

  1. Plank (Kumbhakasana)

From all fours, start lifting your legs off the mat and slide your heels back to straighten your body. Hold for 3-5 breaths. This is a good way to strengthen your abdominal region.

Watch this video demonstration

  1. Seated Forward Bend (Paschimottanasana)

Start by sitting on the floor with your legs extended in front of you. Put your hands up and slowly put them down while trying to reach the outer edges of your feet. Breathe naturally and hold the position for about ten breaths.

Watch this video demonstration

  1. Child Pose (Balasna)

The child pose is more like of a resting phase as you transition into another asana. It can simply be done by kneeling on the floor with your big toes together and your hands on your sides while resting your head on to the mat. Another option is to stretch your hands forward.

Keep breathing and hold the pose for 20 seconds.

Watch this video demonstration

  1. Bridge Pose (Setubandhasana)

Start lying on your back, keeping the distance between your feet. Allow the tailbone to lift your body. Have your palms wrap underneath you. At this point, your heels are pressing down and even back towards your hands, allowing the hips to lift. Inhale and exhale naturally.

Watch this video demonstration

  1. Warrior One Pose (Virabhadrasana 1)

Before you go into the warrior one pose, there should be a hip opening. From a lunge, step your right foot forward and put the back heel down to the floor, maintaining a 45-degree angle. Come up and reach your fingertips overhead. Take a few breaths and do the same on the other side.

Watch this video demonstration

  1. Warrior Two Pose ( Virabhadrasana 2)

From the downward-facing dog position, reach the right leg high while keeping the hips square. Next, step your foot between your hands. Make sure that the front and back heels are aligned. Raise the left fingertips up and see to it that your hips are neutral. Once that is done, reach your arms out to the sides, while maintaining your gaze over your front middle finger.

Watch this video demonstration