Yoga for Beginners

Yoga poses for Beginners

If you are a beginner to yoga poses and have never practised any yoga postures or breathing exercises then this article will get you started on this divine practice and journey within. Yoga boosts over immunity and brings happiness into our lives.

Yoga is a powerful practice to stimulate the energy within you. It boosts our immunity and makes us happy in the long run as we know that fitness is not a destination, it is a way of life. These yoga poses for beginners will help you to start your yoga journey.

Yoga adds years to your life and life to your years

If you have never practised any yoga postures or breathing exercise and if you are a beginner of yoga poses then this article will get you started on this divine practice and journey within. 

Have a glass of water, empty your stomach and jump right into the beginners’ yoga routine. All you would need to begin yoga is an open mind and yoga mat. 

As all exercises Or workouts need little warm-up similarly this beginner’s yoga routine would also need it. 

Set of small warm-up exercises to move your joints in motion is called Sukshma Vyayama.

Sukshma Vayama

  • Move your toes clockwise and anticlockwise (3x) 
  • Kick front to back (5x)
  • Bend your knees and move it slowly clockwise and anticlockwise. (5x)
  • Rotate your wrist joints both clockwise and anticlockwise. (10x)
  • Move your neck up and down, rotate it clockwise and anticlockwise.
  • Don’t forget to exercise your eyes by rotating them in all the directions.

 Practice the new yoga routine with positivism.

Top 10 yoga poses for beginners

Tadasana (the mountain pose)

Tada means mountain

This yoga pose is the foundation point of all the standing yoga poses. 


  1. In this yoga pose stand straight, keep your feet together, lift your heels and thighs up, lift your kneecaps up and pull your abdomen in and up. 
  2. Now balance on your toes, inhale and raise your arms up.
  3. Maintain abdomen in and up. 
  4. Exhale and bring the arms, heels down and relax your abdomen.


  • This yoga asana improves body posture and balance. 
  • It allows internal organs to work more efficiently. 

Surya Namaskar (Sun salutation) 

Surya namaskar Or sun salutation is a powerful yogic practice to stimulate the sun’s energy within us and show gratitude towards the sun. 

surya namaskar yoga poses for beginners


  1. Stand still and join your legs, close your eyes and have peace within yourself. Stretch your hands and join them in front of you and then do a namaste.
  2. Stretch and raise your hands up after that move and arch them backwards gently.
  3. Now exhale, bend forward and down and touch your feet and hold them with your hands (if you can’t then try at least to touch with your fingertips initially), try to touch your nose with your knees. 
  4. Touch your hands on the ground near your legs and bend your left leg. Now stretch, move your right leg backwards and stretch toes out behind you. Lean your upper body backwards and look upon the sky. 
  5. By touching your hands on the ground, bend your legs, join both the legs upright (like a plank). Put your body weight on both legs and hands at this stage.
  6. Bend your knees on the ground, put your hands straight on the ground now by bending your neck towards your knees try to touch your nose to knees. Slide your upper body forward and touch your chin to the ground in between your hands.
  7. Straighten your legs on the ground and only bend your upper body from forward to backwards position and place your palms on the ground, put your weight on your palms.
  8. Bend and invert your body upwards like a “V” from the middle part of your body, now and put your weight on both hands and legs and bend your neck towards your chest. 
  9. Move your right leg forward in between your hands. Bend and lean your body backwards, put your body weight on the right leg.
  10. Move your left leg forward near your right leg and join them together, touch and hold your feet with your hands and then try to touch your nose with your knees. 
  11. Now Stand straight, raise your hands, lean and arch your upper body backwards with your hands to arch back.
  12. Come back and stand still with your hands together and do namaste with them.

Every individual should do Surya namaskar once in their life and as they would start doing then there is no going back.


  • This yoga asana is great for those beginners who want to increase their flexibility. 
  • It is also good for balancing your body.

Nauka asana (The boat yoga pose) 

Nauka means boat and asana means pose

It is a posture where your body takes the shape of a boat. 

nauka asana yoga pose


  1. Lie down on the floor, keep your arms straight, keep your fingers outstretched towards your toes. 
  2. Start inhaling and as you exhale lift your legs from the ground (in between 60°and 90°).
  3. Now stretch your arms towards your feet with slightly inclining your upper body forward at this stage you can feel the tension in your stomach area or in abdomen muscles. 
  4. Let your entire weight rest on your buttocks and stay in this position for a few seconds. 
  5. Exhale slowly now and bring back your legs, hands and upper body down. 


  • It is a highly effective yoga pose to tone your abs, reduce your belly fat. 
  • It strengthens your abdominal muscles and organs.

Markat asana(the monkey pose twist ) 

It is the most popular yoga poses for beginners for the spinal cord. 

Thanks Mamta Dhayal for the Picture.


  1. Lie down on the mat straight. Fold both your legs at the knees and keep them near to the hips. 
  2. Spread both the hands wide from the shoulder level and keep your palms open. 
  3. Then turn your knees together to the right side and at the same time turn your neck on the left side. Hold on to this yoga asana for a few seconds and breathe in and out normally you will feel relaxed as muscles release tension. 
  4. Now slowly turn back your legs as they were previously and wait for a few seconds. 
  5. Move your knees to the left side and your neck to the right side hold for a few seconds come back to the previous position. 
  6. Put your legs down on the ground, hands down from the shoulder level and just relax. 


  • This yoga pose can relieve you from any sort of back pain. 
  • It provides flexibility to the spine.

Virabhadrasana (Warrior pose 1) 

It is the symbol of strength and focus in one’s life. It eases you towards liberation. 

Virabhadrasana yoga pose


  1. Bring your knees down to the mat and place your hands wide and apart from the knees on the floor. 
  2. Inhale and then exhale, lift your knees, hips and set it up towards the sky. 
  3. As you inhale, lift your right leg and move forward, bend and place it in between both the hands. 
  4. Stretch your left foot backwards on the mat to prevent you from falling down. 
  5. As you inhale, push yourself all the way up and release your hands. 
  6. Bring your torso(upper body) in the direction of your knees maintain your lower body position as it is. 
  7. As you inhale, join your hands together as a namaste and raise them up. 
  8. Let them remain there for a couple of deep breaths. 

Chakravakasana (cat and cow yoga pose) 

This yoga asana is a great yoga essential as beginners can use it as a warm-up, relaxation and exercise to prevent back pain. 


  1. Start with your hands and knees on the mat in a tabletop position. Curl your toes under. 
  2. Put your hands under the shoulders and knees under your hips in a line with palms. Keep them fixed on the floor and keep your back straight. 
  3. The movement is only under the back, not in hips. 
  4. As you inhale, drop the backdown, keep abdominal muscles hugged by drawing your navel in. 
  5. Keep your head up and gaze.
  6. Release the curled toes and put them on the floor. 
  7. Now exhale, arch your back up, draw your navel towards your spine. 
  8. look down at your knees.
  9. Now you can relax. 


  • It Stretches the front of the torso and neck especially if you spend a lot of time sitting. 
  • It helps to improve your posture and balance.

Breathing yoga poses for beginners

Sukhasana (Easy asana) 

It is a foundation pose for all the seated yoga poses for beginners. 

cat and cow yoga poses for beginners


  1. Sit down on the mat, straighten your legs and bend your left knee and bring your left heel close to your body by your groin area. 
  2. Similarly, bend your right knee and move it towards the front of the left leg. Basically sit in a cross-legged position. 
  3. On a breath in, roll your shoulders up to your ears and on a breath out, roll your shoulders down your back. This fixes your spine and improves pose. 
  4. Bring your head over your pelvis, making one long queue of vitality here and there your body.
  5. Envision that a string is pulling the crown of your head towards the roof. 
  6. Extend your neck. Bring your jaw corresponding to the floor and look delicately before you. 
  7. Discharge each muscle in your face, including your brow, scalp, and tongue. Completely loosen up your face while keeping the remainder of your body dynamic. 
  8. Spot your hands on your knees. Palms can be confronting the down or confronting the sky with the choice of taking a mudra. 


  • This yoga pose will help beginners in improving concentration and focus. 
  • This pose also improves posture. 

Bhastrika Pranayam

Bhastrika means bellows

breathing yoga poses for beginners

This yoga asana is a rapid inhalation and exhalation process which enhances body function and embraces body organs. 


  1. Sit with your back straight and legs folded like in a Sukhasana on the ground. Keep your neck straight. 
  2. Inhale deeply through your nose, do not inhale or exhale through your mouth. 
  3. Exhale through your nose. Your abdomen muscles will be synchronized with inhalation and exhalation. 
  4. As you inhale, abdomen muscles move out and as you exhale abdomen muscles descend. 
  5. Make sure to do this process rapidly. 
  6. A prominent sound will be noticeable because of the rapid inhalation and exhalation. 


  • This yoga asana will surge the flow of the air into your body to produce heat on a physical and subtle level, stocking the inner fire of the mind and the body. 
  • It will make you feel calm and energetic. 

Kapalbhati yoga poses for beginners

Kapala means skull and Bhati means shining. 

This yoga pose helps to release toxins by breathing out. 


  1. Sit down on the floor, cross your legs in Sukhasana, put your hands straight on your knees and open your palm. 
  2. Take a deep breath in.
  3. Exhale out firmly and as you exhale out to pull your stomach in.
  4. Just exhale throughout, do not worry about inhalation that your body automatically adapts in between two exhalations. 
  5. For a yoga beginner 60 outward strokes of breath are good as in one minute there are 60 seconds. Then gradually you can increase the stroke to 70-80.


  • It helps in rejuvenation of the whole body and helps in keeping face young and vibrant. 
  • It also helps the digestive system and you might have burps during this yoga pose as it helps in releasing excess air from inside of your body. 
  • Internal organs exercise well and the heart pumps blood better through this exercise. 

Anulom Vilom(alternate nostril breathing) 

This yoga pose is also called Nadi Shodhan. Nadis are various energy channels. It is a breathing technique that helps to clear blocked energy channels in your body. 


  1. Sit down on the mat, straighten your legs and bend your left knee and bring your left heel close to your body by your groin area. 
  2. Similarly, bend your right knee and move it towards the front of the left leg. Basically sit in a cross-legged position
  3. Straighten your spine, relax your shoulders. 
  4. Put your left hand on the left knee and right hand on the right knee.
  5. close your eyes. Now place your right thumb on the right nostril and close it. 
  6. Inhale slowly through the left nostril. 
  7. Now release the right thumb and place middle finger and index finger on the left nostril and exhale correctly from the right nostril. 
  8. In the same yoga pose inhale from the right nostril release the fingers and place the right thumb on the right nostril and exhale from the left nostril. 

This completes one circle. Make sure that inhalation and exhalation time is equal. 

Beginners should try to do this yoga pose for at least two minutes. 


  • This yoga pose can help in any abnormalities of the body whether physical or mental arising from 3 doshas (vat, pit and Kapha). 
  • It cleans channels Ida and Pingala which are masculine and feminine channels within. 
Credit: Ventuno Yoga

While doing these yoga poses for beginners, Yoga beginners generally forget about relaxing the body after completion of a yoga routine. At the end rub your hands together, put them on your eyes. Now lie down in Shavasana for at least one minute. It helps your body to cool down. 

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