10 Beginner Yoga Poses

The 10 Most Important Yoga Poses For Beginners

Yoga is an ancient practice that is designed for everyone who wants to have a healthy body, calm mind, and a happy lifestyle. Yoga is packed with a lot of benefits to help you get rid of day-to-day stress and keep the ailments at bay.

To avail of the health benefits, one needs to start practicing this magical art of healthcare and wellbeing. Yoga seems to be a complex practice for a beginner, but with these yoga poses you can surely become a regular on the mat.

Tadasana

  • Stand straight on the floor with your legs slightly apart and hands hanging beside the body.
  • Now take a deep breath and raise your body upwards and come to your toes.
  • At the same time, raise your hands upwards above the head and join them together in a prayer pose.
  • Make sure your body weight is balanced on the toes. Keep the body straight and hold the pose for 20-30 seconds.

Tadasana pose

Vrikshasana

  • Stand straight on the floor with your legs slightly apart and keep your hands beside the body.
  • Now, slightly bend your left knee and then lift it and place the sole of the left knee on the right inner thigh.
  • Now raise your hands upwards above the head and bring them together in Namaste position.
  • Hold the pose for 30 seconds. Release and repeat with the other leg.

Vrikshasana pose

Adho Mukha Svanasana

  • Position the body on your fours. Now breathe in and lift your hips, straighten your back, legs, knees, and elbows, to ensure the body forms an inverted-V.
  • Align your hips and feet, shoulders and hands. Keep your head in between the hands and let your ears touch the inner-upper arms.
  • Turn your gaze towards the navel and hold the pose for 30 seconds.

Adho Mukha Svanasana pose

Chakravakasana (Cat-Cow Stretch)

  • Start with being on four limbs. Keep your arms perpendicular to the floor.
  • Your hands should be placed flat below the shoulders and knees hip-width apart.
  • Now inhale and lift your chin. Move your head backward and then push the abdomen downward. Raise your hips. Let your back form an arch.
  • Now exhale and drop your head and back down. Lift up your back as your back forms a round shape.
  • Move between these two poses for a minute.

Chakravakasana (Cat-Cow Stretch) pose

Trikonasana  

  • Strand straight on the floor with your legs about 3-4 feet apart.
  • Now move your right foot outside to form a 90-degree angle and left foot placed at 15-degree angle.
  • Take a deep breath and as you exhale bend, down your torso towards the right, keeping the waist straight.
  • Keep your right-hand flat on the floor beside the feet, and your left hand should be in the air. Both hands should form a straight line.
  • Hold the pose for 30 seconds. Release and repeat on the other side.

Trikonasana pose

Balasana  

  • Stand on your knees on the floor with an erect spine, hands beside the body and feet together.
  • Now pull your body downward, and sit on your hips. Make sure your hips are placed on the heels.
  • Take a deep breath and raise your hands upward. As you exhale, fold your torso forward from the hips and let your chest rest between the knees.
  • Keep your head on the floor. Hands should be stretch forward above the head. Hold the pose for 1-2 minutes.

Balasana pose

Virabhadrasana 1

  • Stand straight on the floor with legs 3-4 feet apart. Let the right foot be in front of the left.
  • Now move your right foot outward to form a 90-degree angle and left one by 15-degree.
  • The heel of the right foot should be aligned with the left foot center. Then lift your hands upward above the head with the palms facing each other.
  • Now exhale and bend the right knee to align the knee and ankle. Fix your gaze forward.
  • Hold the pose for a minute, release, and repeat on the other side.

Virabhadrasana 1 pose

Virabhadrasana 2

  • To perform the pose, you need to simply follow the first two steps of the Virabhadrasana 1.
  • Now bring the hands down up to the shoulder level and parallel to the floor.
  • Next, turn your gaze towards the right. Hold the pose for a minute. Release and repeat on the other side.

Virabhadrasana 2 pose

Paschimottanasana

  • Sit in dandasana Now take a deep breath and raise your hands upwards above the head.
  • Now exhale and bend your torso forward, folding from the hip joints. Hold your feet with the hands.
  • Make sure your forehead touches the knees or legs. Hold the pose for 30-60 seconds.

Paschimottanasana pose

Setu Bandha Sarvangasana

  • Lie flat on the floor with the hands beside the body and legs hip-width apart.
  • Now bend your knees such that your feet are placed flat on the floor. Make sure to align your knees and ankles.
  • Now slide your hands underneath your back and then take a deep breath and lift your back off the floor.
  • Let your chin touch the chest, and your shoulders, arms, and feet support the body weight. Hold the pose for 30-60 seconds.

Setu Bandha Sarvangasana pose
End the session in Savasana and get ready to experience beautiful transformations in your body, thoughts, and life.

Author Bio

Yogi Manmohan Singh

Manmohan Singh is a passionate Yogi, Yoga Teacher and a Traveller in India. He provides Yoga Teacher Training in India. He loves writing and reading books related to yoga, health, nature and the Himalayas.

Website: https://www.rishikulyogshala.org/

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