Top 10 Yoga Poses for Beginners and Their Benefits (2024)

Are you new to the world of yoga? Looking to embark on this journey of well-being?

Start here with the best beginner yoga poses that are essential for you to build strength and stay healthy. In this guide, you will get a brief about the famous yoga asanas and their benefits. But before starting, you need to know about yoga asana or yoga pose and its benefits a little bit.

Types of Yoga Poses for the Beginners

1. Mountain Pose (Tadasana)

   Tadasana or Mountain pose is the best pose for beginners which is the foundational pose for other asanas. It builds awareness of posture and body alignment. Also, it promotes mental focus and calmness along with strengthening the posture of our body.

   

   How to do it?

   • Stand straight keeping a distance of 2 inches between your feet.
   • Spine straight and inhale, then slowly lift your arms in front, levelling up to your shoulder.
   • Lock the fingers of both hands together.
   • Slowly rotate your wrist outwards and inhale.
   • Now lift your hands above the head,
   • Lift your heels off the ground while lifting your arms and try to balance your entire body weight on your toes.
   • Stay in the position for 20-30 seconds, then bring your heels down.
   • Exhale and release your fingers, now draw your arms down and return to the initial position.

2. Happy Child's Pose (Ananda Balasana)

   This pose is perfect for those who are looking for a resting and relaxing pose. It relaxes the back, neck, and shoulder, as it stretches the lower back and hips. It also eases your stress and tension. This pose may ease symptoms of headache, migraines, and PMS.

   

   How to do it?

   • Lie on your back in a straight position.
   • Bring your knees towards your chest and hold it with your hands.
   • Stay in the position for some time and let your body get that proper stretch.

3. Downward Dog Pose (Adho Mukha Svanasana)

   Downward dog pose is used in most yoga practices. It is the practice of forming an inverted "V" shape with the body, hands, and feet on the ground, while the hips are raised, and the head relaxed. This asana lengthens and decompresses the spine, stretches the hamstrings, strengthens the arms, and calms your mind.

   

   How to do it?

   • Start on your hands and knees in a tabletop position.
   • Tuck your toes under and lift your butt towards the ceiling as you exhale, to form an inverted "V" shape.
   • Keep your feet about hip-width apart, and press your heels towards the floor.
   • Your head should be relaxed between your arms.
   • Take a deep breath and hold the pose for 30 seconds or as long as you can.
   • To release the pose, need to your knees and lower your butt back to the tabletop position.

4. Cobra Pose (Bhujangasana)

   Corba pose is best known as the corrector of the curvature and makes the spine flexible. This asana increases the blood circulation in the body and gives flexibility to the body. Doing this asana daily can help strengthen the digestive system and increase lung power.

   

   How to do it?

   • Lie down straight towards your chest on the floor.
   • Place your palms flat on the ground under the shoulder.
   • Bend your elbows straight and hug them on your sides.
   • Inhale to lift your chest off the floor. Stay in the position for some time and relax while taking your chest down.
   • Repeat the method a few more times.

5. Warrior I Pose (Virabhadrasana I)

   Warrior I is the best post for building strength and stamina in a yoga practice. It gives confidence and the right posture to our body. Though this is the right pose for everyone, individuals with recent or chronic injury to knees, legs, hips, or back, and high or low blood pressure should avoid doing this.

   

   How to do it?

   • Step your right foot forward so your toes are in line with the fingertips.
   • Bend your right knee and make sure that your thighs should be approximately parallel to the floor.
   • Keep your back leg straight, and raise your arms overhead, while inhaling.
   • Press your palms together in a prayer position.
   • Gaze forward, keeping your head in a neutral position. Hold the pose for at least 30 seconds and then release it back to normal.

6. Plank Pose (Phalakasana)

   The plank pose is a yoga posture that is often used as a preparation for the downward-facing dog posture. This position is best for building core strength, improving body posture, and increasing flexibility in the shoulder, arms, and legs.

   

   How to do it?

   • Start with the push-up position. Put your hands and knees, with your wrists directly under your shoulders.
   • Spread your fingers and press down through your forearms and hands. Keep the balance and do not let your chest collapse.
   • Keep your body in a straight line, from head to heels.
   • Hold the pose as long as you can and relax when you are done.

7. Corpse Pose (Savasana)

   The best and easiest yoga pose for the beginners is corpse pose or savasana. This asana is considered to be one of the most important postures, as it provides a quiet and peaceful space for the body and mind to rest and rejuvenate. It is advised to do this asana at the end of a yoga practice to calm your mind, reduce stress, and anxiety, and improve sleep quality.

   

   How to do it?

   • Simply lie down flat on your back with extended legs and arms by your side.
   • Gently close your eyes, and breathe evenly.
   • Make sure that your body is relaxed.
   • Stay in the position for some time and come back to the normal position.

8. Bridge Pose (Setu Bandha Sarvangasana)

   The bridge pose is the best pose to strengthen your core and back. It is considered to be an intermediate-level posture that provides various physical and mental benefits.

   

   How to do it?

   • You need to lie back with your knees bent and your feet should be parallel to each other.
   • Bring your arms alongside your body and your palms should be down.
   • As you inhale, press down through your feet and lift your hips.
   • Press your upper arm down. Broaden your collarbones and roll your shoulders beneath you.
   • Keep your thighs and feet parallel to each other.
   • Take deep breaths while holding the pose and stay in the pose as much as you can.

9. Cat Stretch (Marjariasana)

   Cat Stretch is the pose that aims to strengthen your spine, neck, and hips. You need to arch your body and round it like a cat. This pose is mostly performed in a flowing sequence with the opposite pose, the cow pose. It relaxes the mind and makes the spine flexible.

   

   How to do it?

   • First, get on all your fours like a cat. Your weights should be evenly distributed among your hands and knees.
   • See straight and focus on it.
   • Slowly start inhaling and expand the belly towards the floor.
   • Raise your gaze and tilt your head backwards towards the spine.
   • Hold this position for a few seconds and then relax.

10. Easy Pose (Sukhasana)

    It is a basic seated yoga pose where you need to sit cross-legged on the floor with a straight spine and hands resting on the knees or in a meditative posture. This is an amazing posture for beginners as it gives the desired comfort and spiritual bliss. Sukhasana is best to reduce anxiety, stress, and mental tiredness.

    

    How to do it?

    • Sit straight cross-legged on the ground, but with one leg on top of the other.
    • Relax your arms on the knees with your palms down.
    • Straighten your back and gaze ahead while inhaling and exhaling deeply.

Benefits of Practicing Yoga Daily

Now you know the top 10 yoga asanas for beginners. Here is the list of long-term benefits of practising yoga.

End Note

Sometimes, we feel lethargic and drained without having any medical problems. This is because of many reasons. But, practising yoga daily can boost energy and improves health. Yoga asanas essentially lubricate the muscles, joints, ligaments, and other body parts. Only 10 minutes of daily yoga practice can boost your whole day and improve your health.

Yoga Asanas for Beginners: FAQs