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12 Yoga Poses for Beginners

Written By Vijay K
Posted On 19 Jan, 2020

Yoga not only helps build flexibility, strength and balance it helps reduce stress, anxiety and depression. Practicing yoga regularly can help reduce common aches and pains. 

Simple yoga asanas can be done anytime about three hours after meals although the best time is in the morning when you are empty stomach.  These can be done indoors but preferable at a place which is open and quiet.

Though there are more than 2100 yoga poses you need to know only a few to begin with. Once you are able to practice the easier ones regularly, you can start including some of the advanced poses in your routine.

The most important thing is to make a beginning and stay consistent with your practice. Another important point is go easy, if it hurts, stop doing it. If it brings discomfort or is painful, avoid it. Always listen to your body.

Here are 10 basic yoga poses you can get started with. 

Tadasana – Mountain pose

Stand straight on your feet together. Inhale and raise your arms and hands straight overhead. Raise your heels and stand on your toes.

Hold for 3-5 breaths.

Tadasana - Mountain pose
Tadasana – Mountain pose

Marjiarasana – Cat pose

Rest your hands and knees in a tabletop position. Let your neck relax, with head facing downwards, eyes closed or looking on the floor. Very easy to do, relaxes you neck muscles, improves blood flow in the head, clears the mind.

Improves digestion, helps in shoulder stiffness.

Marjiarasana - Cat pose
Marjiarasana – Cat pose

Urdhva Mukha Svanasana – Upward dog pose

Lie down flat on your stomach. Place your hands next to your shoulders and lift the upper part of the body. 

Opens chest, wonderful stretch for chest and abdomen. Strengthens shoulders.

Upward facing dog pose
Urdhva Mukha Svanasana

Adho Mukho Svanasana – Downward facing dog pose

Start with the cat pose. Move your hands 5-6 inches in front of you. Lift your back to the maximum with your legs straight. Improves blood flow to the head and shoulders, energizes and reduces stress.

Adho Mukho Svanasana
Adho Mukho Svanasana – downward dog pose

Shishuasana – Child pose

Relieves stress, tiredness, helps in constipation.

Bend your knees and sit on your heels.Bend your upper body down. Rest your forehead on the floor. Rest your arms on the floor facing forward or backward.

shishu asana
shishu asana

Setu Bandhasana – Bridge pose

Lie down on your back. Bend your knees and lift your back forming a bridge (setu). Relaxing and easy asana.

setu bandh sarvangasana
Setu Bandh Sarvangasana

Kursiasana – Chair pose

Strengthens your knees and legs. Builds willpower.

Stand straight with your feet slightly apart. Stretch your arms straight up.

Bend your knees slightly to the extent you can easily.

Keep your back straight.

Kursiasana - Chair pose
Kursiasana – Chair pose Credit yanalya

Bhujangasana – Cobra pose

Strengthens lower back. Improves flexibility of the back and shoulders.

Lie on your stomach with your feet together. 

Place your hands downwards, next to your shoulders.Lift your upper body. 

Raise your head and look upwards.

Bhujangasana - Cobra pose
Bhujangasana – Cobra pose Credit pressfoto

Virbhadrasana I – Warrior pose I

Stand straight. Step your left foot towards the back of your mat and bend your right knee to balance easily. Raise your arms upwards.

Virbhadrasana - Warrior one
Virbhadrasana – Warrior one Credit pressfoto

Virbhadrasana II – Warrior pose II

Stand straight. Step your left foot towards the back of your mat and bend your right knee to balance easily. Raise your arms to the level of shoulders.

Both the warrior poses strengthen your core, legs and are invigorating, energising and lift your mood.

Virbhadrasana-II-warrior-pose II Credit Yanalya

Plank Pose – Kumbhakasana

Come on all fours, lift your knees and straighten your legs. Keep your back straight. You should be on your toes and hands, with your body forming a straight line.

Hold for 5-7 breaths.

Kumbhakasana - Plank pose
Kumbhakasana – Plank pose Credit Yanalya

Shavasana – Corpse Pose

Most relaxing, end your practice with shavasana. Lie down on your back, arms on your sides, palms facing upwards. Keep your feet a few inches apart. Try to keep your attention between the eyebrows and let your body rest.

Shavasana Credit Yanalya

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