25 Basic Yoga Postures for Beginners

Yoga is a journey of self-exploration and personal growth. It encourages self-reflection, mindfulness, and the development of a compassionate and non-judgmental attitude towards oneself and others. In our fast-paced modern lives, stress has become prevalent. Yoga provides a sanctuary to unwind and relieve stress. Through asanas (poses), pranayama (breathing exercises), and meditation, it helps to calm the nervous system, reduce cortisol levels, and induce a relaxation response. Regular yoga practice boosts energy levels and promotes a sense of vitality. It improves circulation, oxygenates the body, and releases tension, resulting in increased physical and mental energy throughout the day.  It is a powerful tool for managing stress, anxiety, and depression. The combination of physical movement, breath control, and mindfulness in yoga helps to improve mental clarity and focus.

Let’s understand: How to do Yoga Step by Step?
  1. Set Your Intention: Begin by clarifying your reasons for practicing yoga. It could be to increase flexibility, reduce stress, improve strength, or enhance mindfulness. Having a clear intention will help you stay motivated and focused.
  2. Find a Suitable Environment: Choose a quiet and comfortable space where you can practice yoga without distractions. It could be a spare room, a corner in your home, or even a local yoga studio.
  3. Gather Basic Equipment: Yoga generally requires minimal equipment. You’ll need a yoga mat, comfortable clothing that allows for movement, and possibly a yoga block or strap for modifications and support.
  4. Start with Beginner-Friendly Classes: If you’re new to yoga, consider joining a beginner-friendly class either in-person or online. An experienced instructor can guide you through proper alignment, breathing techniques, and foundational poses. This will help you build a strong foundation and prevent injuries.
  5. Begin with Gentle Yoga Styles: Go for gentle yoga styles like Hatha or Yin, which focus on slow-paced movements and longer-held poses. These styles are excellent for beginners as they emphasize proper alignment, breath awareness, and relaxation.
  6. Practice Mindful Breathing: Breath awareness is an integral part of yoga. Learn basic breathing techniques like Ujjayi breathing, which involves deep inhales and exhales through the nose, creating a soothing sound. Mindful breathing calms the mind, improves focus, and enhances the mind-body connection.
  7. Start with Basic Poses: Begin with simple poses that are accessible to your current fitness level and flexibility. Some foundational poses for beginners include Mountain Pose (Tadasana), Downward-Facing Dog (Adho Mukha Svanasana), and Warrior I (Virabhadrasana I). Follow your instructor’s guidance on proper alignment and modifications.
  8. Consistency is Key: Establish a regular practice routine. Start with shorter sessions, such as 15-20 minutes, and gradually increase the duration as you build strength and stamina. Aim for practicing yoga at least 2-3 times per week.
  9. Listen to Your Body: Pay attention to your body’s signals and respect its limits. Avoid pushing yourself too hard or straining during poses. Yoga is a non-competitive practice, and progress comes with time and patience.
  10. Enjoy the Journey: Embrace the process of learning and growing in your yoga practice. Stay open-minded, be kind to yourself, and celebrate each milestone along the way. Remember that yoga is not just about the physical postures but also about finding inner peace and harmony.

25 Postures for absolute beginners

  1. Mountain Pose (Tadasana)

It is a standing yoga posture that promotes balance, stability, and grounding. Stand tall, feet together, arms relaxed, and find strength in the body’s alignment and connection to the earth.

  1. Child’s Pose (Balasana)

A restful yoga posture that brings a sense of surrender and relaxation. Kneel and sit back on your heels, fold forward, and rest your forehead on the ground, allowing your body to release tension and find comfort.

  1. Downward-Facing Dog (Adho Mukha Svanasana)

An energizing yoga pose that stretches the whole body. Start on all fours, lift your hips up and back, forming an inverted V shape, with hands and feet grounded, lengthening the spine, and engaging the core.

  1. Cat-Cow Pose (Marjaryasana-Bitilasana)

A dynamic yoga sequence that promotes spinal mobility and flexibility. Start in a tabletop position, arch your back like a cat, then lift your chest and tailbone like a cow, alternating between the two poses while syncing with your breath.

  1. Warrior I (Virabhadrasana I)

A powerful standing yoga pose that builds strength and stability. Step one foot forward, bend the front knee, extend the arms overhead, and ground the back foot, cultivating strength, balance, and a sense of grounding.

  1. Warrior II (Virabhadrasana II)

A dynamic yoga posture that enhances strength, stability, and focus. From a wide-legged stance, extend the arms parallel to the floor, gaze over the front hand, and align the front knee directly above the ankle, embodying a strong and confident warrior stance.

  1. Triangle Pose (Trikonasana)

A standing yoga posture that stretches and strengthens the entire body. Stand tall, step one foot back, extend the arms wide, and reach forward, then hinge at the hip to lower one hand towards the shin while opening the other arm towards the sky, creating a triangular shape with the body.

  1. Tree Pose (Vrksasana)

A balancing yoga posture that cultivates focus and stability. Stand tall, shift weight onto one leg, place the sole of the other foot on the inner thigh or calf, and bring hands to prayer position, finding balance and tranquility like a rooted tree.

  1. Bridge Pose (Setu Bandha Sarvangasana)

A rejuvenating yoga posture that strengthens the back, glutes, and core. Lie on your back, bend your knees, place feet hip-width apart, lift your hips, and interlace hands under your body, creating a bridge-like shape, opening the chest, and lengthening the spine.

  1. Cobra Pose (Bhujangasana)

An invigorating yoga posture that enhances spinal flexibility and strengthens the back. Lie on your belly, place palms beside shoulders, press through hands to lift the chest, arching the back, while keeping the hips grounded and gaze forward.

  1. Seated Forward Bend (Paschimottanasana)

A calming yoga pose that stretches the entire backside of the body. Sit tall, extend legs forward, fold from the hips, reach for the feet, and relax into the stretch, promoting flexibility and calming the mind.

  1. Boat Pose (Navasana)

An empowering yoga posture that strengthens the core and improves balance. Sit on the mat, lift the legs, balance on the sitting bones, extend the arms forward, and find stability, resembling a boat floating on calm waters.

  1. Sphinx Pose (Salamba Bhujangasana)

A gentle backbend that opens the chest and stretches the spine. Lie on your belly, prop up on your forearms, relax the shoulders, and lift the chest, creating a gentle curve in the spine while maintaining stability and ease.

  1. Extended Triangle Pose (Utthita Trikonasana)

A dynamic yoga posture that stretches the entire body and promotes balance. Step wide, extend one arm overhead, hinge at the hip, and reach the other hand down, creating a triangular shape with the body, while keeping both legs strong and engaged.

  1. Plank Pose (Phalakasana)

A foundational yoga posture that strengthens the core, arms, and shoulders. Align the body parallel to the ground, engage the core, press through the palms, and hold a straight line from head to heels, building strength and stability.

  1. Upward-Facing Dog (Urdhva Mukha Svanasana)

An invigorating yoga pose that opens the chest and strengthens the arms and spine. From a plank position, lower down, lift the chest, straighten the arms, and extend the gaze forward, creating a gentle backbend while engaging the core and legs.

  1. Easy Pose (Sukhasana)

A comfortable seated yoga posture, with crossed legs and a straight spine, promoting calmness, flexibility, and a sense of grounding.

  1. Extended Puppy Pose (Uttana Shishosana)

A gentle yoga posture that stretches the spine and shoulders. By lowering the chest towards the ground while keeping the hips high, it promotes relaxation, releases tension, and lengthens the spine.

  1. Standing Forward Bend (Uttanasana)

A standing yoga pose where you fold forward from the hips, reaching towards your feet or the ground. This posture helps release tension in the hamstrings, stretches the spine, calms the mind, and promotes a sense of grounding and relaxation.

  1. Legs-Up-the-Wall Pose (Viparita Karani)

This restorative posture promotes circulation, relieves tired legs, reduces stress, calms the nervous system, and rejuvenates the body and mind. It is beneficial for relaxation and restoring energy. It involves lying on the back and placing the legs vertically up a wall.

  1. Half Lord of the Fishes Pose (Ardha Matsyendrasana)

A seated twist in yoga. With one leg bent and the opposite foot placed outside the bent knee, the torso twists to the side. This pose improves spinal mobility, digestion, detoxification, and energizes the body while releasing tension in the back.

  1. Happy Baby Pose (Ananda Balasana)

A yoga posture where you lie on your back and hold onto your feet, drawing your knees towards your armpits. This pose opens the hips, stretches the inner thighs, releases lower back tension, and promotes a sense of relaxation and contentment. It can also help relieve stress and calm the mind.

  1. Butterfly Pose (Baddha Konasana)

A seated yoga posture where the soles of the feet are brought together, allowing the knees to open out to the sides. This pose stretches the inner thighs and groin, improves flexibility, stimulates the abdominal organs, and promotes a sense of grounding and relaxation. It can also help alleviate menstrual discomfort and improve blood circulation.

  1. Reclining Bound Angle Pose (Supta Baddha Konasana)

This pose is done lying on your back with the soles of your feet together and knees opened wide. This restorative pose stretches the inner thighs, opens the hips, promotes relaxation, relieves stress, and can be beneficial for digestion, anxiety reduction, and overall rejuvenation of the body and mind.

  1. Corpse Pose (Savasana)

A relaxation posture in yoga where you lie flat on your back with arms and legs relaxed. It is often practiced at the end of a yoga session to promote deep relaxation, reduce stress, calm the mind, and integrate the benefits of the practice. It rejuvenates the body and induces a state of peacefulness and stillness.

These poses offer a good range of stretching, strengthening, and relaxation. Remember to listen to your body, practice proper alignment, and modify poses as needed.

It’s also advisable to learn from a qualified yoga instructor or use reputable resources to ensure proper technique and safety. Bali Yoga Ashram’s 200 hour Yoga teacher training course will not only make u practise these poses, but will also explain in detail how to move safely in and out of these postures to get the best benefits of them.

Join in our upcoming Yoga teacher training in Bali and enjoy exploring these beginner-friendly yoga poses!.

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