10 Yoga Poses for Beginners

Yoga Poses for Beginners

Yoga is a practice which gives physical, mental, and spiritual peace. Yoga means union. Hinduism recognises that there are many paths to the divine and so there are many types of yogas. So, here are some of the basic yoga poses for beginners.

Yoga Poses for Beginners




  • Relaxes the mind and restores energy levels
  • Improves digestion
  • Helps to improve posture

Take a yoga mat and sit on the mat with your legs stretched out. Take the right leg and place it on the left thigh. The take the left leg and place above the right leg. Both the knees should touch the floor and the foot should face upward touching your navel. Make sure your spinal cord is straight at this point. If your legs are paining or you feel some difficulty sitting in the posture, you can change the legs. Now place your hands on your knees or fold your hands in namaste position. Close your eyes and relax and slowly inhale and exhale. This is the most important part of yoga poses for beginners.




  • Stretches, Strengthens and adds flexibility to the spine
  • Improves the circulation of blood and Oxygen in your body
  • Helps to tone the abdomen while getting rid of unnecessary fat

Stand on your two hands and legs forming a table. Inhale while raising your head and pressing your back downwards. Then slowly exhale while lowering your head and pushing your spin upwards. The hands should be parallel to the knees. Repeat this for 5-10 times.




  • Strengthens spine and improves balance
  • Aids Neuro Muscular Coordination
  • It relieves those suffering from sciatica and reduces flat feet

Stand straight on the mat. Now fold your right leg and place your thigh up on your left thigh. Make sure that the sole is placed firm and flat on the thigh. Now inhale raising your arms up keeping your palms together. Hold the posture for about 10 seconds. After 10 seconds, exhale lowering your arms and leg coming back to start position. Now repeat the same with the another leg.




  • It helps to open up the chest
  • Helps to overcome menstrual discomfort
  • Strengthens the back and the shoulders

To begin the asana kneel on your mat and place your hands on your hips. You must ensure that your knees and shoulders are parallel to each other. The sole of your feet should face the ceiling. Inhale and stretch your arms up and then lean backwards. Your hands should touch the sole. Remain in that pose for 5 seconds and then exhale coming back to the starting point. Then bend slowly forward keeping your hands parallel to your legs. This is a counter pose.




  • This asana helps to activate the kidney and liver
  • It helps to cure diseases and reduce obesity
  • It calms the mind and relieves mild depression and stress

Sit with the legs all stretched. Raise both your hands upwards and place it along with your ears. Now slowly bend forward and try to touch your feet with your hands without raising your knees. Hold in the position as long as you can. Slowly exhale and come back to starting position.

6Ardha Matsyendrasana

Ardha Matsyendrasana


  • Relieves stress and tension
  • Opens up the chest and supplies oxygen to the lungs
  • Cures Urinary tract infection
  • Beneficial for menstrual discomfort

Sit straight with stretching your legs.Now bend your left leg. Then bend the right leg, bringing the foot behind the left knee. Place the right hand behind you, and the left hand on the right knee. Now twist your waist, neck, and shoulders on the right side, and set your gaze over your right shoulder. Make sure your spine is straight. Hold the pose for a few seconds as you breathe slowly. Exhale slowly releasing the right hand, and then the waist, chest, and finally the neck. Relax as you sit straight. Repeat the same with right leg first.




  • Relieves from sciatica and asthma
  • Reduces fatigue and stress
  • Regulates metabolism helping to balance the weight

Lie down flat on your stomach. Place your palms on the side of your shoulder. Now inhale and slowly raise your chest without raising your legs. Hold the position for a few seconds. Slowly exhale and lower your chest and come down and relax.




  • Helps people with renal disorders
  • Asana is great stress buster
  • Helps to stimulate reproductive organs

Lie down flat on your stomach. Now Bend your legs upwards and hold your feet with your hands. Inhale and raise your chest and thighs together. Hold the position as long as comfortable. Then slowly exhale and lower your chest and thighs. Then return to the original position.




  • Tones the leg and arm muscles
  • Improves your focus
  • Activates your glands, kidneys, intestines

Lie down flat on your back. Keep both your hand alongside your thighs. Now raise your chest and both the legs together to 45 Degrees. Stretch your arms out towards your legs. Hold it for few seconds and then come back to the start position.




  • Helps to calm the brain, cures mild depression and relieves stress
  • This asana helps to improve digestion and regulate metabolism
  • Helps to cure sinusitis, asthma and infertility

Lie down flat on your back. Keep both your hand alongside your thighs. Now raise both your legs and then your hips straight. For support place your hand on your spine. Push your chin forward so that it presses against the chest. Stay on the position as long as you can and then slowly come back to the start position.

As you are new to the art of yoga, these yoga poses for beginners will make your body more flexible and initially also help you stay fit.


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