Beginners Guide to Yoga: 10 Basic Yoga Poses for Beginners
Yoga is considered to be one of the best forms of exercise to keep oneself physically fit and spiritually attained. Yoga can benefit you in a multifarious way if you can perform it correctly. Here are 10 Basic beginners guide to yoga to start! Let’s check them out by turns in the following;
As a newcomer to the world of yoga, you can get started with some basic yoga positions that are quite easy, yet extremely helpful for both body and mind.
Table of Contents
- 01. Mountain Pose
- 02. Plank
- 03. Child’s Pose
- 04. Pigeon Pose
- 05. Warrior 1
- 06. Triangle Pose
- 07. Downward Facing Dog
- 08. Corpse Pose
- 09. Bridge Pose
- 10. Tree Pose
01. Mountain Pose
The mountain pose is always a good to start for the beginners. It is quite simple and is considered as one of the base asanas of yoga. Standing in a mountain pose, you can feel the ground below your feet. It is a simple standing pose but is effective for your body.
How to Do?
To do this pose, you need to stand with your feet altogether on a yoga mat. Spread your toes and press them to the ground. Now, lift your knee and heels up with the help of your quadriceps.
Engage your abdomen by breathing in and out. Lift your breast and make sure that your shoulders are down. Keep your both hands aside. Keep practicing for 8-10 breaths in a single sitting and rest a moment to proceed to the next move.
Mountain pose is like a message to our spinal cord, neck, shoulder and other parts of the body. It helps to increase height too.
Plank is another decent asana for the beginners. It helps to balance our arms to support the whole body. It is such a pose that allows us to hold the body in a challenging manner.
Plank is one type of lower push-up asana. In this particular pose of yoga, breath holding is not necessary that much.
How to Do?
Place your hands under your shoulders directly. It should look like you are doing a push-up. Then place the toes on the yoga mat and keep it stout. Now, hold your body tightly.
Do not lock your knees together or you may fall off the ground. Now, keep your neck and shoulders strong and look at the yoga mat directly. Hold your breath for 5-8 seconds. Practice this asana for five to eight rounds and move towards another.
Plank pose helps to remove back pain, shoulder pain, muscle pain, neck pain, and pains associated with neck, shoulder, and arms. It strengthens the arms, wrist, spinal cord and other core muscles. It improves the overall nervous system as well.
03. Child’s Pose
Child’s pose is a fantastic pose not only for the beginners but also for everyone practicing yoga to attain physical and spiritual benefits. It is suitable for practitioners of all ages.
The Child’s Pose is called the stress relieve pose, and you can do it anytime you want. It is one of the most calming poses, and you should practice it daily.
How to Do?
To do the child’s pose, sit down on your buttock back to your ankles. Now you need to stretch your arms onwards. Downcast your skull to the ground. You can put a soft pillow there so that it saves you from getting hurt. Hold your breath for some moments and release afterward.
Child’s pose is extremely effective to release tension. Also, it contributes a lot to remove back pain, shoulder pain, and neck pain as well. Moreover, it improves breathing problem and helps to achieve a flat tummy as well.
04. Pigeon Pose
Pigeon pose is the pose that helps to get an attractive posture. It removes tension, and our eyesight becomes intense. Pigeon pose is also suitable for people of all ages. It teaches us to keep the balance of our body perfectly.
How to Do?
To do the pigeon’s pose, you need to be very careful. Start bringing your right knee to the right carpus and left foot unto the left carpus. Your left knee should make an equiangular shape and place your left leg backward.
Place your hip straight and put the right leg parallelly with the yoga mat. Lift the chest up and make sure that your spine is straight. Now, place your hands on your shoulder and move them forward like a pigeon. Hold your breath for 10-15 seconds.
This particular yoga pose mainly helps to open the hip joints and stretch the human body. It also contributes a lot to making the digestive organs healthy. Practitioners with poor digestion or with any other digestive issues are highly recommended to practice this particular asana.
05. Warrior 1
Warrior poses are beneficial to strengthen our muscles and boost up our enthusiasm. They help to make our entire body stiff and stout accordingly. It is also a good asana for them who are new to yoga lessons. These poses can help you to increase your confidence level too.
How to Do?
Warrior poses are not hard to get used to. You will not have any issues practicing this particular asana even if you are a newbie to yoga. Stand in the mountain pose first. Place your hands on your hips. Place your left leg back to 4 feet. You can adjust it according to your capability.
Place the left foot at a 45-degree angle. Lift your heel gently. Now, bend your right leg over the heel and balance your body. Raise and Lock your arms over your head. Now, move forward like a warrior, and there you go!
It stretches the muscles of our body and opens up hip joints. And, most surprisingly, it boosts the inner warrior nature and pushes yourself forward.
06. Triangle Pose
Triangle pose is one of the most effective yoga pose for weight loss also it’s helpful to stretch the side muscles of the waist. It strengthens the legs and opens up lungs. It also helps to gain the balance of our body and makes it stronger.
How to Do?
Start by standing in a warrior position as mentioned earlier. Keep your legs apart. Place one hand on your knee and raise the other over your head. Place your right foot at a 90-degree angle and your left toes at 45-degree angle.
Stretch your waist as much as you can and look at the ceiling. Hold your breath for around 10-15 seconds or a bit more if you can manage. Repeat the procedure on the opposite side.
This particular yoga pose stretches the hips, arms, and legs. Also, it helps to strengthen the spine and some muscles around it as well. Besides, it creates fuller breathing too.
07. Downward Facing Dog
Downward dog position is a popular yoga position for beginners. It produces energy in our body and strengthens our inner muscles and digestive organs as well. It helps to bring the balance in the human body like the rest of the yoga poses as well.
How to Do?
Begin with all four and in tabletop position. Allow your hips to align over your knees. Your shoulder should heap with your arms. Now, fold your toes inwards and spread your hands and fingers.
Move your hips up and down. Keep your hands and neck in a relaxing position. Hold your breath for at least 10 seconds. Stretch your entire body as much as you can and relax afterward.
It stretches the shoulders, neck, and back. It also helps to calm down our nervous system as well.
08. Corpse Pose
Corpse pose is all about lying down relaxing. You may feel that it is useless to lie down like this, but this particular pose is an excellent choice for good posture and better health. In addition, it is a meditative pose, helps to calm down our mind, and removes stress as well.
How to Do?
To do the corpse pose, you need to lie down on your back. Place your feet to fall to each side. Put your arms to the sides facing the ceiling. Relax the whole body and face.
Close your eyes and don’t breathe for 10-15 seconds. It will help to regain the energy you lost through other moves. Hold and release breaths closing your eyes as long as you feel comfortable.
This particular pose of yoga helps to calm down and lowers the body pressure. It also contributes to rejuvenate our body and sorts out breathing problem.
09. Bridge Pose
The bridge pose is the counter pose of a forward bend. It is called the backbend pose as well. Bridge Pose is a comfortable pose for the beginners to start with. It is comparatively easy to adopt and practice as well. It stretches the body fully and helps to get a beautiful posture as well.
How to Do?
To practice this particular yoga pose, lie down on your back. Bend your knees and place them apart from each other. Slightly pressurize to your feet. Then lift your body up. Lock the hands and open your chest. Hold for ten breaths. Now lower the hips down and there you go.
It removes pain from the neck and waist, and at the same time, stretches the overall body as well.
10. Tree Pose
Tree pose is another excellent pose for the beginners to get started. It works magically to balance the body and helps to gain focus.
How to Do?
Stand on the yoga mat. Place your right foot on the opposite thigh. Press your hands together and raise them above your head. Look at a thing in front of you to make your eyesight sharp. Hold your breath for 10 seconds. Now switch legs to the opposite and repeat the process again.
Tree Pose helps to sharpen eyesight and to have a right balance of our body while standing. It removes stress and tension as well.
When you scrolled down to this section of our post, we expect that you went through the lines and came to know the benefits of practicing yoga. Yoga is some sort of meditation balanced with physical moves.
As a beginner, you can surely start with the asanas stated above and proceed to the advanced level poses with time. Remember to maintain regularity when you start practicing yoga. We hope this post was helpful and you enjoyed reading.