Easy Yoga Poses for Beginners

Simple Yoga Poses

The more you practice yoga, the more you will become aware of your body. As a beginner, it is important to start practicing regularly and stay consistent. This will help you make progress in your yoga journey.

As you get better at yoga, you can do more challenging poses. But when you’re just starting out, it’s a good idea to keep things simple. That’s why it’s a good idea to start with easy yoga poses and then move on to more challenging ones.

Here are some easy yoga poses that can help you. These poses will help you be strong, flexible, and lose weight.

1. Mountain Pose (Tadasana)

The Mountain Pose is a yoga pose that teaches you to stand in the way that looks like a mountain. The word Tada comes from a mountain, and the pose’s name comes from this. The Mountain Pose is also called Standing Forward Bend in some books. This pose improves focus and concentration because it helps you with balance. It also works on your major muscle groups when you do it right.

How to Do It

• Stand up straight with your toes adjacent to one other and your heels separated by a specific amount. Put one hand on the side of your body and the other hand beside it.
• Spread your toes and put your weight on them evenly. Thigh muscles should be firm and rotated inwards. Roll your shoulders back and forth to relax them.
• Raise your shoulders away from your head and elongate your torso when you inhale, then drop them away from your head as you exhale. You may also clasp your hands in front of your chest or rest them at your sides.
• Take long, slow, deep breaths in

Beginner’s Tip

Stand against the wall to begin. You may also extend your arms and stretch them up. Relax and breathe easily.

2. Tree Pose (Vrksasana)

Tree pose is a good way to focus and gain clarity. You can also learn to breathe while standing and keeping your body balanced on one foot. This pose replicates the steady stance of a tree.

How to Do It

• Start with your feet together. Place your right foot on the inside of your left upper thigh. Put your hands in prayer and find a place in front of you that you can look at for a long time without moving away.
• Take a seat on the floor with your legs crossed and hold for 8-10 breaths on each side. Keep your core active and shoulders relaxed, and don’t lean into the standing leg.

Beginner’s Tip

If you feel unsteady, stand with your back against a wall.

3. Triangle (Trikonasana)

Triangle is a standing posture that helps stretch the sides of your waist, open up your lungs, strengthen your legs, and tone your whole body. Triangle Pose is one of the most important positions in many types of yoga.

How to Do It

• Stand with your feet wide apart. Stretch your right foot out to the side. Maintain a firm grip on the ground with both feet and distribute your weight evenly.
• Inhale and then exhale while resting your right palm on your shin, ankle, or the floor outside your right foot. Stretch out your left arm toward the ceiling.
• Gaze at your hand on the top of the head and stay in this pose for 5-8 breaths. Lift your head up when you breathe in, then repeat on the other side.

Beginner’s Tip

If you feel unsteady in this pose, place your back heel or the back of your torso against a wall.

4. Warrior I (Virabhadrasana I)

Warrior pose is used to build strength and stamina in yoga practice. It gives us more confidence and stretches our hips and thighs while building strength in the entire lower body and core.

How to Do It

• Stand in Mountain Pose. Your feet will be apart, and your arms will be up (at 90 degrees). Exhaling, slowly lower your hands to the floor.
• Point your right foot out and turn it to the right 45 degrees. Point your left foot in and turn 60-90 degrees to the right. Put your left foot heel next to the heel of the right foot. Now, use your breath and rotate your body to face to the right.
• Put your left heel on the floor. Then breathe out and bend your right leg over the right ankle so that your shin is pointing straight down.
• To come up, inhale and press the back heel firmly into the floor. Reach up through the arms and straighten the right knee. Turn your feet forward and let go of your arms. Take several breaths, then rotate the feet to the left and repeat for the same length of time.

Beginner’s Tip

When bending your front knee, beginners tend to tilt their pelvis forward. You need to push your pubic bone up and lengthen your tailbone down.

5. Downward-Facing Dog (Adho Mukha Svanasana)

Downward Dog is a yoga pose that stretches and strengthens the entire body. It is often used in yoga classes and practices. It can also serve as a transitional pose or a resting position.

How to Do It

• Sit with your knees bent, so your bum is on the floor. Put your hands in front of you and touch the floor with them. Now put one finger from each hand on either side of you.
• Take a deep breath out and raise your knees off the floor. Raise your buttocks to the ceiling. Straighten your legs to the maximum extent possible and gently press your heels toward the floor.
• You should put your head between your arms and then bend your back to do push-ups.
• Hold for 5-10 breaths.

Beginner’s Tip

If you have difficulty in this pose, try putting your hands on a chair or blocks at the same level as the floor.

6. Upward-Facing Dog (Urdhva Mukha Svanasana)

Urdhva Mukha svanasana, or upward-facing dog pose, is often done with adho mukha svanasana, downward-facing dog pose. They are strong poses that help you build upper body strength and give your chest and stomach a wonderful stretch. It is an excellent belly flattening exercise for all ages.

How to Do It

• Lie down on the mat. Stretch your legs back with your toes touching the mat. Bend your elbows and put your hands on the mat next to you, next to your waist.
• Inhale and press your hands firmly into it on the mat. Then straighten your arms and lift your body and legs a few inches off the mat.
• To open your chest, pull your shoulders back, squeeze your shoulder blades together, and tilt your head towards the ceiling.

Beginner’s Tip

It is easy to “hang” on your shoulders when you are in this pose and lift them up. This can create pressure on your neck. Use your hands to actively draw your shoulders away from your ears to avoid this. This will lengthen down the back armpits and pull the shoulder blades toward your butt.

If you feel the tension in your low back, you can reduce it by dropping your knees.

7. Seated Forward Fold (Paschimottanasana)

It is important to do a forward bend in yoga to stretch the hamstrings, lower and upper back, and sides. The seated forward bend is perfect for beginners because it helps open the body and teaches you to breathe through difficult positions.

How to Do It

• Sit on the floor with a folded blanket supporting your buttocks. Extend your legs in front of you and breathe in. Extend your arms above your head. Reach forward with your arms, trying to touch your feet.
• Lift your chest, engage your lower abs, and imagine that the top of your belly button is moving towards the top of your thighs.
• Hold this for up to 10 breaths and slowly release the breath.

Beginner’s Tip

If you feel any sharp pain, stop and relax. If you can breathe and your legs are flexed, the tension will slowly disappear. You can keep your feet together, and knees bent as long as your legs stay flexed.

8.Bridge Pose (Setubandhasana)

The bridge pose helps to connect the body and mind. It is a good beginner’s back bend that helps to stretch the front body and strengthen the back body. It is also an excellent yoga posture for back pain.

How to Do It

• Begin lying on your back in a supine posture with your legs hip-width apart.
• Sit on the mat with your feet firmly pressed. Lock your hands together and press your shoulder into the floor.
• You will need to drag your heels on the mat towards your shoulders to do this yoga pose. This will engage your hamstrings. Hold for 8-10 breaths, lower your hips down and repeat two more times.

Beginner’s Tip

Bridge pose is done on the floor. It is possible to make it easier on yourself by placing a block or pillow beneath your lower back. The bridge pose helps release the low back and can help with menstrual cramps and discomfort.

9. Child Pose (Balasna)

Balasana is a yoga pose that makes your hips, thighs, and legs feel better. It also relaxes your mind and relieves tension. You can do Balasana even if you have been doing yoga for a long time.

How to Do It

• Kneel down on the floor and touch your toes together. Seated on your heels, slightly wider than your hips, separate your knees.
• Breathe out and rest your stomach between your thighs. Rest your forehead on the mat.
• Arms at your sides, palms facing up
• Stay in this pose for 5-10 breaths. When you’re ready to come up, first lengthen the front of your body. Then, inhale and release slowly.

Beginner’s Tip

If you are pregnant, spread your knees wide apart to take the pressure off of your belly button.

10. Savasana (Corpse Pose)

Without a final relaxation posture, no yoga session is complete. Corpse Pose (Savasana) is a resting pose that is easy to do. However, it’s important to stay present and aware during the five to 10 minutes you spend in final relaxation.

How to Do It

• Lie down on your back. You need to move your legs apart. Put your arms next to you but not touching the top of your body. Flip them over, so they are facing up.
• Let your breath happen naturally. If your mind wanders, you can focus on your breath but try not to make it deep.
• You should stay in the store for five minutes. Ten minutes is better.
• To come out from a deep sleep, first, breathe deeply. Then move your fingers and toes. Stretch your arms up to get a full-body stretch from hands to feet. Bend your knees and turn to the side. Get back up into a sitting position using your hands for support.

Beginner’s Tip

Put a blanket on your legs if you want to feel like you’re grounded. Put a block just under your navel too. Use an eye pillow to help keep your eyes closed and calm.

You can visit this site to learn more about easy yoga poses.