23 BEST YOGA POSES FOR BEGINNERS

23 BEST YOGA POSES FOR BEGINNERS


As a beginner, it’s never easy to make it a regular habit to practice yoga. But things are made more difficult when people come to know about their odd-sounding names and also about the versatility of their poses. 

But Hey! not to worry I am here to make things more simple and easy for you. So as a beginner you need to give plenty of time in order to perform all those poses without any complications as yoga is a lifelong pursuit.

So to make things more simple for all those beginners who are looking to get into the yoga world I have bought up- 23 BEST YOGA POSES FOR BEGINNERS

1. Tadasana or Mountain Pose: So first on my list of yoga poses for beginners is Tadasana is a perfect warm-up pose it improves your blood circulation and prepares your body for a workout. 

BEST YOGA POSES FOR ABSOLUTE BEGINNERS

Stand on a yoga mat with your feet flat and your heels slightly apart and your hands must be kept alongside your body with your palms facing your body. Inhale deeply and stretch your hands to the front and bring your palms closer to one another while interlocking your fingers. And then raise your folded hands up over your head stretching your full body while looking up. 

If you can, try to do this while lifting your ankles and standing on your toes for 30 seconds. Exhale and return back to your starting position. 

Tadasana can help you in many ways like improving your body posture, increases your height, weight loss, boosts your energy, etc.  

2. Setu Bandhasana or Bridge Pose: It is a Sanskrit term “Setu” which means “bridge’’, “Bandha” means “lock” and "asana" means "pose". So this yoga pose resembles a bridge like structure, hence named so. 

To do this pose you have to lay flat on your back and slightly bend your knees and place your feet on the floor hip-distance apart. Make sure that your ankles and knees are straight enough. Rest your arms alongside your body with your palms facing downwards. 

BEST YOGA POSES FOR BEGINNERS

Inhale, and lift your back off the floor and gently roll your shoulders, and make sure that the chest touches your chin without bringing your chin down. Support your weight with your shoulders, arms, and feet. Make sure that your thighs are parallel to each other and yous bottom is firm enough. 

You can also interlock your fingers and try to lift your torso if you are comfortable with that position. Breathe gently, and try to remain in that position for at least a 1 minute. 

This yoga pose stretches you back which helps strengthen your back and tones your neck and chest. It also helps in relieving stress and calms the brain along with it provides huge benefits for pregnant women.           

3. Bhujangasana or Cobra pose: Third on my list of yoga poses for beginners is Bhujangasana requires you all to lie flat face and place your hands to the side of your body on the floor. 

Stretch your legs but place it in such a way that your toe touches each other. Now move your hands to the front and gradually transfer the weight of your body to your hands equally. 

Slowly lift up your body and arch your neck backward in such a way that the pose looks like a cobra with raised hood. But make sure your pubis and toes form a straight line and touch the floor and don’t forget to inhale and exhale at the same time. 

Try to remain in that position for 30 seconds. But one thing to keep in mind while practicing this pose that to be on empty stomach or do it 4-6 hours before your meal.   

This yoga pose strengthens the entire back and shoulders, tones the abdominal muscles while improving the flexibility of the upper and middle back. It also helps in proper blood circulation  

4. Garudasana or Eagle pose: You have to do this pose on both sides in order to maintain the symmetry. But this is great for shoulder flexibility upper back flexibility. 

BEST YOGA POSES FOR ABSOLUTE BEGINNERS

It is excellent for arm flexibility if you are looking for a great upper body stretch to help relieve tension or gain Flexibility in the upper back then this is an excellent pose to do.

5. Ustrasana or Camel pose: Fifth on my list of yoga poses for beginners is Ustrasana. For this yoga pose, you have to kneel on the floor and arch your back touch and then hold your heels with your hands hold this position for one minute. 

BEST YOGA POSES FOR ABSOLUTE BEGINNERS

Ustrasana is a good stretch for your body it stretches your ankles thighs chest and most importantly for us abdomen. Moreover, it stimulates the organs of your abdomen.

6. Adho mukha svanasana or Downward facing dog pose: First of all come to your mat and stand on four limbs with your shoulders apart just like your posture forms a table-like structure. Then lift your hips and straighten your elbows and knees to form a 90-degree angle. 

BEST YOGA POSES FOR ABSOLUTE BEGINNERS

Lengthen your neck meanwhile pressing your hands towards the floor. Hold this pose for 1 min or so. 

This yoga asana helps to strengthen your abdominal muscles, improves your blood circulation, boosts your metabolism, and also tones the body and feet. Additionally, this pose helps relieve stress and mild depression while energizing the body.  

7. Ardha Matsyendrasana or Half lord of the fishes pose: Next pose my list of yoga poses for beginners is Ardha Matsyendrasana. This pose is a twist so you will be stretching the back and shoulders as well but it is also a great hip stretch. 

You can make this a less intense hip stretch by keeping the bottom leg straightened out in front of you instead. 

BEST YOGA POSES FOR ABSOLUTE BEGINNERS

So this pose can be modified according to your needs. But you must also do this pose on both sides to maintain symmetry in the body this one is a really great stretch for hips, legs, and back.

8. Baddha Konasana or Bound angle pose: Baddha Konasana is yet another yoga pose for beginners. This is an excellent pose for hips and legs and low back and you can also get an even deeper stretch by placing the elbows on the knees and gently pressing them down towards the floor. 

BEST YOGA POSES FOR ABSOLUTE BEGINNERS

As you fold forward so you can make this stretch a little bit deeper with that extra bit so bound angle pose is a really great leg and hip stretch. 

This asana should be avoided if you are struggling with a groin injury if you have high blood pressure and for ladies, it should be avoided if they are menstruating. 

9. Vasisthasana or Side plank pose: You could start this yoga asana beginning with a plank pose then shift your left or right foot and tilt your body accordingly either to the right or left side. Raise your arm in the air and keep your legs straight and flex both feet strongly.

Try to hold this position for 30 seconds then return to Adho mukha svanasana pose for an additional 10 seconds. 

BEST YOGA POSES FOR ABSOLUTE BEGINNERS

Side plank pose strengthens your arms and legs and also tones your belly along with improves the sense of balance improving your focus and concentration.        

10. Paschimottana or Seated forward bend pose: Start this pose by sitting erect and your legs stretching out in front of you. Inhale and bring your arms over your head and stretch your body towards your feet and exhale and hug your feet or let them reach the furthest they can till the toes, if possible. 

Remain in this position for 30 seconds. Inhale and lift your head and go back to the previous position. Repeat this a few times. 

BEST YOGA POSES FOR ABSOLUTE BEGINNERS

This yoga stretches the whole back of your body along with from your calves to your hamstrings and to your spine as well. It is also believed to calm the mind and relieve mild depression and stress. 

It is also good for kidneys, liver, uterus, and ovaries, improves metabolism and also provides relief during menopause and menstrual discomfort.       

11. Parivrtta Parvakovasana or Revolved Side Angle Pose: Difficult name but simple asana, get into a downward dog position stand on one knee and bend it at a 90-degree angle with your foot forward. 

Maintain balance on your toes on the floor and tilt your body to the right like drawing your belly towards your spine. Lift your left arm towards the ceiling and try to look to it. Maintain the tilted position for 30 seconds and go back downward dog position repeat the same process with the other leg. 

BEST YOGA POSES FOR ABSOLUTE BEGINNERS

This pose helps strengthens your abdominal core muscles while also stretching your legs, knees, chest, shoulders, and ankles.    

12. Kumbhakasana or Plank pose: Next on my list of yoga pose for beginners is Kumbhakasana. 

Lie face down and your wrist should be exactly beneath your shoulders with your fingers spread wide enough to distribute the weight evenly throughout the arms. Now, breathe in and lift your body up onto a straight line balancing on your toes while facing forward or down. 

Hold the plank position for 30 seconds and continue breathing. But it is better to extend the time in this pose every day for better results. 

BEST YOGA POSES FOR ABSOLUTE BEGINNERS

Plank is a strengthener it is really challenging so if you are looking to build strength tone your muscles. Your whole body will benefit from the plank pose. 

Plank pose looks so simple but it is one of those things that is so much harder than it looks.

13. Paripurna Navasana or Boat pose: Start this pose by sitting erect and your legs stretching out in front of you. Slide your hand on the floor a little behind your hips. Lean back slightly and lift your heels off the ground in such a way that it makes a 40-degree angle with the floor. 

Make sure that to keep your back absolutely straight but not rounded and breathe normally. Straighten your knees and lift your toes to the eye level. 

Try to hold this pose for 30 seconds initially and then later increase the time with practice. 

BEST YOGA POSES FOR ABSOLUTE BEGINNERS

It makes your spine, hip flexors, and abdominal muscles stronger. It also has a positive effect on your digestion and helps you relieve stress.

14. Eka Pada Adho Mukha Savasana or One-legged Downward Facing Dog Pose: Firstly get into the downward-facing dog pose with your hands and your feet well balanced on the ground then inhale and lift your right leg off the ground. Keep your hips up and back as you lift your right leg. 

It’s an upside-down V shape position from this position keep it straight and in line with your spine. 

BEST YOGA POSES FOR ABSOLUTE BEGINNERS

Remain in that One-legged Downward Facing Dog Pose for 30 seconds-1 minute and then repeat the same move with the other leg. 

This pose will help you learn how to balance your body, strengthens your arms and core and stability, and stretches the hamstrings and hip flexors making it more flexible.        

15. Eka Pada Rajakapotasana or supine pigeon: Next on my list of yoga pose for beginners is Eka Pada Rajakapotasana. 

It stretches the piriformis which can get tight very often as well. It softens the hip sockets so you are coming into flexion and that is great for lubricating your joints and making them more mobile. 

It is great for just overall hip flexibility and keeping your hips nice and supple and flexible. It is an excellent way to manage your stress levels because we carry so much stress emotional stress anxiety in our hips. 

So if you are feeling just overwhelmed kind of very emotional and anxious about things you should definitely check on your hips make sure that they are not tight and stretch them out. And it is very likely that even just the act of stretching out your hips will help with your stress and anxiety levels.

16. Vriksasana or Tree Pose: Vriksasana is yet another yoga pose you can perform as a beginner. 

Stand up and put your right foot on the inside of your left hip put your arms into a praying position and that's a tree pose for you one minute. 

BEST YOGA POSES FOR ABSOLUTE BEGINNERS

The tree pose is another bouncing pose that strengthens your abdominal muscles it is also good for meditation. Try this pose and focus on yourself and smile and you'll see how good it is for clearing your mind.

17. Dhanurasana or Bow Pose: To perform bow pose lie face down lift up both your hands and feet and hug your feet with your hands will hold it for 30seconds. 

But as you continue to do this routine in the future try to hold this pose for at least one minute. 

BEST YOGA POSES FOR ABSOLUTE BEGINNERS

The bow pose may look easy to do but it is the abs that do all the work which is exactly what you need to strengthen them. A true, as well as a must-have for the perfect flat belly.

18. Bitilasana or Cow Pose: Kneel down on the mat-forming a tabletop position. Make sure that your arms are perpendicular to the floor exactly right under your shoulders and knees just beneath your hips. Let your head hang in a neutral position. 

Finally, push your spine down, raise your chin, and tilt your head back as you inhale stay in this position for 30 seconds. 

BEST YOGA POSES FOR ABSOLUTE BEGINNERS

This asana helps in stretching your neck and loosens the spine, it’s a stress relieving pose, good for your abdominal organs, and also helps in good blood circulation. 

Also, it is good for reducing back pain thus being primarily a spinal movement.     

19. Anahatasana or Melting Heart Pose: It is a yin yoga pose also known as puffy stretch, but this pose is excellent for back flexibility as well as great for chest and upper body flexibility, hip flexibility. 

Walk your hands forward make sure that your hips above your knee sand gently move your chest towards the mat. Try to stay in that pose for 3 to 5 mins so it’s really a very well rounded pose. 

It is really relaxing as well, and I definitely think if you are not familiar you have to try it definitely.

20. Ardhapurvottanasana or Reverse Tabletop Pose: Sit on the floor with your legs extended in front and with your arms alongside. Bend your knees with your feet flat on the ground. 

Place your hands just a couple of inches behind your hips and shoulders width apart. Balance your palms firmly on to the floor with the fingers pointing just the same direction you are facing i.e. towards the toes. 

Being in this position lift up your body with an inhale. Straighten your arms, bring your chest, torso, and knees form a straight line. 

BEST YOGA POSES FOR ABSOLUTE BEGINNERS

If you are comfortable at that position then gently lean your head back so that the crown of your hear faces the floor and breathe softly. Maintain this position for 30 seconds. 

This pose stretches your upper body including your shoulders, chest, abs and spine which helps to strengthen your wrist, arms, buttocks, legs, and back.

21. Anjaneyasana or Low lunge: This is an excellent hip stretch because it stretches the hips in both flexion and extension. In order to do so and practice symmetry in the body, you have to do this pose on both sides. 

BEST YOGA POSES FOR ABSOLUTE BEGINNERS

But it is a really great hip stretch and even a lower back stretch. So if you are looking for that hip flexibility that hip opening then this one is a great one to practice regularly.

22. Ardha Hanumanasana or Runners stretch: This pose is commonly known as runners stretch is a great hamstring stretch and it is perfect to flow into from low lunge, so the pose that I discussed previously. 

This is a great hamstring stretch but also it is great for the entire back of the leg so you can stretch the calf the ankle and the bottom of the foot even it is just a really great well-rounded leg stretch for the muscles in the back.

23. Savasana or Corpse pose: My last yoga pose for the beginners is Savasana. It is a relaxation pose but it is not as same as sleeping. It should be done for 10-20 minutes while being completely aware of your presence. 

To do this you should lie flat on your yoga mat separating your legs and placing your arms alongside your body, yet a little apart from the same. Leave your palms facing upward but better not to keep them open. Let the fingers curl in. Now breathe in and out naturally. 

Try to remain in that position for at least 10 minutes. Despite its simple appearance corpse pose is believed to be one the most difficult ones to do it correctly you need to be able to relax your body. 

It really helps to relax your mind and brings it to a deep meditative state of rest which helps to repair tissues and cells. It also brings your body and mind to a state of rejuvenation. It helps to reduce your blood pressure and stress.    

And with that my of list for 23 Best Yoga Poses For The Beginners has come to an end. Follow this yoga poses and practice it daily, give yourself enough time, and don’t rush into it. And you will definitely recognize the positive changes within a couple of months.

Also, don’t forget to mention your favourite yoga poses out of these into the comment section and if you found this article helpful kindly share it among your friends.

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