Here are the best yoga poses for beginners. Not only these are the core strengthening yoga poses for beginners, these are also regarded as the best yoga poses for immunity, flexibility and weight loss.
Read this before you commence your first Yoga class.
1. Mountain Pose (Tadasana)
Mountain Pose or Tadasana is the foundation of all standing poses. It is not a “simple standing” pose, but gives a sense of how to feel the earth beneath the feet.
Tadasana pose teaches to stand like a mountain and improves concentration. In yoga, this is often considered the starting position for all the other asanas.
How to do it: Feet together and hands at the sides of the body. But while standing on the feet, it is important to press down all ten toes as you spread them open.
Lift your position up through the inner thighs and together lift the chest while you press the shoulders down. Concentration is vital for this pose with holding the breath for 5-8 times.
Nor only is this pose excellent for a warm-up, Tadasana is one of the best yoga poses to increase height and to improve body posture and balance.
It also stimulates the nervous system and strengthens ankles, knees, thighs, arms, and legs.
2. Tree Pose (Vrksasana)
One of the few standing poses in medieval hatha yoga, Vrksasana is tree pose. It is another asana which focuses on body balance with utmost mental concentration.
This pose is an awesome asana to gain focus and balance on one foot.
How to do it: The entire sole of the foot remains in contact with the floor. The right knee is bent and the right foot placed on the left inner thigh, or in half lotus position.
In either foot placement, the hips should be open, with the bent knee pointing towards the side. With the toes of the right foot pointing directly down, the left foot is vertically aligned. Hands are typically held above the head either pointed directly upwards and unclasped, or clasped together in anjali mudra.
The asana is typically held for 20 to 60 seconds.
Vrksasana improves balance and strengthens the bones, ligaments and tendons. In girls and women, it assists in establishing pelvic stability as it strengthens the bones of the hips and legs.
3. Triangle (Trikonasana)
Triangle or Trikonasana is a powerful standing pose which helps to stretch the abdominal sides and waist with focus on lungs.
It is one of the most popular asanas in Yoga as it has many variations such as Baddha Trikonasana (bound triangle pose), Baddha Parivritta Trikonasana (bound revolved triangle pose),Parivritta Trikonasana (revolved triangle pose) and Supta Trikonasana (reclining triangle pose).
How to do it: Trikonasana is performed in two steps, facing left, and then facing right. Begin with standing with the feet one leg-length apart with knees unbent and turn the right foot completely to the outside and the left foot less than 45 degrees to the inside.
Spread the arms out to the sides parallel to the ground and palms facing down; the trunk is extended as far as is comfortable to the right, while the arms remain parallel to the floor.
Once the trunk is fully extended to the right, the right arm is dropped so that the right hand reaches the shin (or a block or on the floor) to the front (left side) of the right foot, with the palm down if flexed.
The left arm is extended vertically, and the spine and trunk are gently twisted counterclockwise (i.e., upwards to the left, since they’re roughly parallel to the floor), using the extended arms as a lever, while the spine remains parallel to the ground.
The arms are stretched away from one another, and the head is often turned to gaze at the left thumb, slightly intensifying the spinal twist. Returning to standing, the bend is then repeated to the left.
Trikonasana tones the leg muscles, ends stiffness in legs and hips, remedies backache and sprains of the neck. It stretches the hips, groins, hamstrings, and calves; shoulders, chest, waist and spine.
It stimulates the abdominal organs and improves digestion.
4. Warrior I (Virabhadrasana I)
Warrior Pose or Virabhadrasana is a group of standing asanas commemorating the mythical warrior, Virabhadra.
There are two popular variations of Virabhadrasana. The first one is known as Virabhadrasana I or Warrior I in which the hips face forward.
In Hindu mythology, Virabhadra’s first aspect, Virabhadrasana I is his arrival, with swords in both hands, thrusting his way up through the earth from below.
How to do it: The poses can be entered from a standing position, Tadasana, jumping or stepping the feet wide apart.
For Virabhadrasana I, the hips are turned to face the front foot, which is turned fully outwards; the back foot is turned halfway inwards. The body sinks down into a lunge until the front knee is bent to a right angle, the back leg remaining straight, and the back foot working to keep the whole of the sole of the foot on the floor.
The arms are stretched straight upwards, the back is slightly arched, and the gaze is directed upwards.
Warrior poses are very essential for building physical strength and mental stamina. Such poses imparts confidence and physical flexibility to the entire lower body.
It also strengthens the upper arms and hip muscles. If you have to sit and work all day, this asana is very powerful and therapeutic. Note that one must avoid this pose if facing difficulties or have an injury to the shoulder, hips, knees or back.
5. Warrior II (Virabhadrasana II)
Another variant of Warrior Pose or Virabhadrasana, Warrior II is the one in which the hips face the side of the mat.
In Hindu mythology, Virabhadra’s second aspect, Virabhadrasana II is all about concentration as in this pose he sights his opponent, Daksha.
How to do it: For Virabhadrasana II, starting from Tadasana, the feet are spread wide, the front foot is turned fully out, and the back foot is turned in very slightly.
The body remains facing forwards, so the hips remain in line with the feet, the body sinks down into a lunge until the front knee is bent at a right angle, and the arms are extended fully with the palms down, at shoulder level. The gaze is directed straight forward over the front hand.
Warrior poses are very essential for building physical strength and mental stamina. Such poses imparts confidence and physical flexibility to the entire lower body. It also strengthens the upper arms and hip muscles.
If you have to sit and work all day, this asana is very powerful and therapeutic.
Note that one must avoid this pose if facing difficulties or have an injury to the shoulder, hips, knees or back.
6. Seated Forward Fold (Paschimottanasana)
Paschimottanasana is the seated forward bend or intense dorsal stretch pose which is a seated forward-bending asana in Yoga.
The pose is described in the 15th-century Hatha Yoga Pradipika, chapter 1, verses 30-31.
How to do it: This asana is practiced in four stages:
- The yogi stretches their legs straight and swings the upper part of their body back and forth. With each swing, the yogi tries to reach further with their hands, touching their knees, calves, ankles, and finally their toes.
- The yogi bends forward to touch their knees with their hands.
- The yogi reaches further to touch their toes with their hands.
- The yogi tries to place their elbows at the side of their knees, and touch their knees with either their nose or their forehead.
People who have difficulty bending their backs should exercise caution when performing this asana
7. Bridge Pose (Setubandhasana)
Setu Bandha Sarvangasana is the bridge pose and an inverted back-bending asana. It is very effective as it stretches the front body while at the same time it strengthens the back body.
How to do it: Lie down while the chest being held forwards by the hands and the feet lowered to the ground behind the back, the knees remaining bent; or more easily, by lifting the back from lying supine on the ground.
The full pose has the knees bent and the ankles caught (Bandha) by the hands. The pose may be exited either by lying down or by jumping back up into shoulder stand.
Setubandha Sarvangasana is highly effective for low back pain and menstrual cramps.
8. Cobbler’s Pose (Baddha Konasana)
Baddha Konasana is popularly known as Throne Pose or Butterfly Pose or Cobbler’s Pose. It is a seated asana which gives a sense of stability.
How to do it: From sitting position with both the legs outstretched forward, hands by the sides, palms resting on the ground, fingers together pointing forward, the legs are hinged at the knees so the soles of the feet meet.
The legs are grasped at the ankles and folded more until the heels reach the perineum. The knees move down to the ground, and with practice reach there; the body is erect and the gaze in front.
Baddha Konasana strengthens the abdominal muscles and shoulders and spine. Note that this asana should be avoided by people suffering from any kind of groin or knee injury.
9. Child’s Pose (Balasana)
Child’s Pose (Balansana) is a child’s resting pose in kneeling position. This is the most effective asana to stretch the body. It is also very effective in concentration as it focuses on the breath. It is an important pose because it gives a break during continuous yoga sessions.
How to do it: From a kneeling position, bring the forehead to the floor and relax the arms alongside the body, palms upwards
Note that Ananda Balasana or “Happy Baby Pose” is an inverted form of Child’s Pose; it has the body on the back, the thighs alongside the body, the knees bent and the hands grasping the toes.
10. Corpse Pose (Savasana)
Shavasana or Corpse Pose is often used for relaxation at the end of a session. It is the usual pose for the practice of yoga nidra meditation. This resting pose is said to be one of the most difficult asanas.
How to do it: To perform Shavasana, lie on the back with the legs spread as wide as the yoga mat and arms relaxed to the side, and the eyes closed. The whole body is relaxed on the floor with an awareness of the chest and abdomen rising and falling with each breath.
During Shavasana, all parts of the body are scanned for muscular tension of any kind. Any muscular tension the body finds is consciously released as it is found. All control of the breath, the mind, and the body is then released for the duration of the asana.
Shavasana is typically practiced for 5–10 minutes at the end of an asana practice, but can be practiced for 20–30 minutes. The asana is released by slowly deepening the breath, flexing the fingers and toes, reaching the arms above the head, stretching the whole body, and exhaling while bringing the knees to the chest.
Shavasana is intended to rejuvenate the body, mind, and spirit. Shavasana is a good way to reduce stress and tension.
While doing these asanas always remember that there is no hurry. One must listen to their heart and respect the body while they practice Yoga.