Categories: Health and Wellness

Top 10 Most Yoga Poses for Beginners

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If you are hearing the name yoga for the first time, and you are thinking of doing yoga to keep your body healthy, you have come to the right place, there are some asanas that you need to learn so that you can feel comfortable in a class or at home.Can practice yourself

The 10 most important yoga poses for beginners are my favorites. Which will help you a lot in the beginning?

There are more than 300 asanas in physical yoga practice (asanas) so it is not easy to narrow down everything, but for starters, we have brought some asanas for you so you can go and experience it yourself.

We have to show you the right way. If you do each of these for 5-10 breaths, it also creates a beginner’s yoga program for you to do every day.

Yoga poses for beginners

Note: You will not be able to do all these poses exactly in the picture, so follow all the steps – always listen to your body and change it if needed.

1. Lotus Position (Padmasana)

Yoga poses for beginners

The lotus position is also known as Padmasana. ‘Padma’ means lotus. When this is done easily, it looks like a lotus. That is why it is named Padmasana. Padmasana is the main one for meditation and chanting. This easy suits both men and women.

This pose is good for beginners of yoga.

How to do it:

  1. First, sit on the ground with both legs extended, then place the right foot on the left foot and the left foot on the right foot.
  2. Then place the left hand on the knee of the left foot and the right hand on the knee of the right foot, getting the toes of both hands together with the index fingers.
  3. Keep the spine and head parallel.
  4. Keep your eyes closed or open.
  5. Keep this easy one to two minutes in the beginning and then gradually increase the time.

Note: Some individuals may only have one foot on the floor. Such individuals should also study enthusiastically every day. In no time they will be able to do this easily.

2. Twisted Pose (vakrasana)

Yoga poses for beginners

In this easy, the upper part of the body is completely bent or curved and the muscles of the spine and limbs and back are tensed.

It is a pleasure to say that this easy is very beneficial for diabetic patients. Patients with diabetes can get rid of diabetes if they follow this easy routine.

How to do it:

  1. First, keep your legs long.
  2. Place the left foot near the knee of the right foot and place the palm of the left hand backward at the same time.
  3. Then with the right hand press the knee of the left foot and place the palm on the ground and look back as far as possible keeping the waist straight.
  4. This easy left and right side can be done four to six times a day, gradually increasing to five minutes.

This is great for beginners.

3.Bound Angle Pose (baddhakonasana)

Yoga poses for beginners

Bound Angle Pose, this is one of the best asanas.

Very useful for all the organs of the body.

This asana can be done by children, young and old and is an easy asana.


  1. First straighten both legs forward and sit comfortably
  2. Then pull the soles of both feet together to the base of the foot.
  3. Hold both toes with both hands and keep the arms straight from the elbows
  4. Then shake both legs from the knees as the butterfly flies and its wings look like.
  5. Remember that the waist is very straight and the hands are straight from the elbows
  6. You can do this asana for 20 to 30 seconds, then increase the time as per your convenience.

4. Mountain Pose (Tadasana)

Yoga poses for beginners

Mountain pose (Tadasana) says. In this pose to maintain the balance of the body, not to bend the arms or legs.

How to do it:

1. First you get up at your place.

2. Slowly raise both hands.

3. Then join both hands in the position of bowing.

4. Keep both hands in a fairly upright position.

5. Continue to breathe slowly.

6. Initially keep this one to two minutes and then gradually increase the time.

5. Neval pose (naukasana)

Yoga poses for beginners

In the final state of this easy body shape becomes like a boat, so it is called neval pose or naukasana.

How to do it:

  1. First, lie down on your back with both legs together. Both hands should rest on the body and the palm should rest on the ground.
  2. Slowly lift both legs high together. Also lift the torso, head, and arms at that time.
  3. Whole-body weight should be balanced in the lower part of the waist and in the upper part of the buttocks.
  4. Hold for 15 to 20 seconds with normal breathing.
  5. Then you slowly return to the original position.

Note: When the neval pose is done lying on the abdomen, it is called ‘reverse naukasana’.

6. Triangle pose (trikonasana)

Yoga poses for beginners

In this easy body shape becomes like a triangle. So this easy is called triangle pose.

People who have a stiff neck get a lot of relief from this easy.

How to do it:

  1. Stand up straight with a distance of about 75 cm between both legs.
  2. Keep both hands sideways.
  3. Then gently bring the arms up to the side shoulder. Keep the palms facing down and stand up straight.
  4. Then turn down and touch the paw of the left foot with the left hand. Take the right hand upwards and straighten it. Keep the eye in the straightness of the hand and bring the left hand to the toe of the left foot.
  5. Then keep all hands there and move the right hand forward from the waist to the alignment of the head and keep the eye downwards.
  6. Then touch the toes of the right foot with the right hand. This is the final position of Triangle.
  7. Relax for five to ten seconds and do this a second time with your right hand down and your left hand up.
  8. Pause for two seconds in each position. Do this easy four to five times a day.

7. Tree Pose (vrukshasana)

Yoga poses for beginners

This easy exercise gives proper exercise to every joint of the body and increases the balance of the body.

This easy-to-hold tree-like figure is called a tree pose.

How to do it:

  1. Stand on one leg anyway. If you have difficulty standing on one leg, you can lean against the wall.
  2. With the other leg bent, place the heel in front of the base of the thigh.
  3. With both hands straight up from the sides, place the palms touching each other.
  4. The position will be like saluting to the sky. Keep the elbows of both hands straight.
  5. Breathe slowly. Stay in this position for about ten seconds.
  6. Then do the same action on the second leg. This can be done four to six times a day.

8. Seated Forward Bend (Paschimottanasana)

Yoga poses for beginners

This easy is called Seated Forward Bend or Paschimottanasana. This makes it easier to reduce excess fat on the abdomen.

How to do it:

  1. Extend the legs by first sitting on the ground or on an easy.
  2. Hold the foot with the toes of the hand as well as the first and middle finger. Bend the body forward while holding the legs.
  3. Exhale and slowly lower yourself so that the head touches the knees. And pull inside the abdomen when turning low, so that it can bend easily.
  4. Bend the head between the two hands while turning. Young people with elastic spines will be able to hit the head and knees on the first try. Obese people will find it difficult. It will take a fortnight or a month for someone whose spine has become brittle.
  5. Stay in the asana position for about five seconds. This can be done slowly starting from 30 seconds to ten easy minutes.

9. Bridge Pose (setubadhasana)

Yoga poses for beginners

This easy is very good for beginners. Doing this easy removes back and hip diseases. This is an extremely easy, so can men and women of all ages.

How to do it:

  1. Lie down on your back first, and bend both knees.
  2. Then move the waist and hips upwards.
  3. Support the hand.
  4. Then keep the head, neck and shoulders above the ground.
  5. Keep breathing naturally. Hold this position for six to eight seconds.
  6. You can take a break and do the same action again. This can be done easily four times a day in the beginning and then six times a day.

10. Child’s Pose (balasana)

Yoga poses for beginners

Child’s Pose also called Balasana. This is as easy as a small child

This easily removes fatigue and cheetahs.

How to do it:

  1. Sit in Vajrasana first.
  2. Now bend down and let your elbows cross the ground.
  3. Then also lean your head on the ground, and hold the toes with the palms
  4. Try to stay in the same position for a while in this easy.
  5. Slowly return to the previous position.

Note: Do not do this asana for patients with low back, knee and high blood pressure.

This post was last modified on July 30, 2020