basic yoga poses for beginners

6 Basic Yoga Poses For Beginners

Since last time I shared and wrote something new about yoga, it’s been quite a while, but today I’ll talk about basic Yoga poses for beginners which can also be practiced and in fact, there are practiced by more experienced yoga practitioners.

A series of Yoga position for beginners can be the first step towards embracing this physical, mental and spiritual practice of body and mind with a whole body and mental benefit.

Yoga improves muscle tone, flexibility, and balance, helping to fight stress and relieve tensions accumulated inside. Based on specific breathing techniques, called pranayama, yoga has proven useful in many scientific approaches in reducing the symptoms of depression, anxiety, and chronic pain, to a greater extent than conventional treatment variants.

Yoga Forms and Benefits

Generally, yoga is considered an alternative, complementary medical practice that meets the principles of physical and mental discipline in order to achieve a harmonious general state. The main components of various forms of yoga are:

Positions. Also, called poses, it refers to a series of moves meant to increase the strength and flexibility of the body. Poses range from situations that allow total relaxation, difficult to extremely challenging poses that extend maximum physical limits.

Breathing. Breathing control is an essential part of yoga practice. Breathing is considered to be vital energy, which can be directed by people in the right ways to obtain the necessary mental peace.

The potential benefits of yoga practice for health can be

Decrease stress. The effect proved by numerous studies, which have also found an improvement in mood and well-being.

Improving physical shape. Through this practice, the body balance restores, increases body flexibility, movement accuracy, and physical strength.

Control of chronic conditions. Yoga helps reduce risk factors for heart disease, depression, chronic pain, anxiety or insomnia.

Yoga Poses for Beginners

1. Crossing The Legs (Sukhasana)

Crossed legs yoga position
Crossed legs yoga position

Stay seated on a special yoga mat with knees bent and crossed legs and open palms on the knee.

Keep your spine straight, then push onto the bones that will support the body on the floor. Inhale deeply and close your eyes, then exhale slowly.

This basic position of yoga practice will help you improve your back flexibility and relieve stress.

2. Cat-cow Pose

Sit on the mat facing the ground, leaning on your palms (stretched out) and knees. Make sure that your hands are aligned with your shoulders and your knees perfectly aligned with your hips. Try to distribute the weight equally on each arm, holding your fingers apart.

Inspire and bend your back up, bringing your chin as close as possible to your chest. As you exhale, bend your back down and raise your chin as high as you can. Repeat the movement a few times until you feel the spine relaxed and your chest eased.

3. Tree Pose

Tree pose for beginners
Tree pose

Excellent to regain the body balance, the position of the tree requires standing, with the body as straight as possible. With your palms together as if you were praying and lifting them over your head.

Leave your body weight on your right foot, then lift and bend your left knee and hold the foot sole on the thigh of your right foot. Keep the position for 30 seconds, then repeat the movement with the other leg.

The position of the tree stretches the entire length of the body, from the heels to the tip of the fingers, while also helping to improve the flexibility of the body.

4. Downwards Dog Pose

Downwards dog pose
Downwards dog pose

In this yoga pose, your body should form an inverted V with the ground. Standing, position your palms stretched down on the mat, keeping your hands perfectly stretched and at a short distance from your hips.

Support your knees parallel to the hips, then exhale as you lift your knees off the mat and straighten the hips and buttocks to the ceiling.

Keep the soles perfectly attached to the ground and the head facing down, between your arms and in line with them. Look for your abdomen and keep this position for 5-10 cycles of breathing. Being able to keep your spine perfectly right is essential!

5. Child Pose

Child pose for beginners
Child pose

One of the most enjoyable yoga positions is the child’s pose, which reminds of the position of the fetus in the mother’s womb. When you feel very stressed, you can relax in this posture.

From the position of the dog bending forward, return to the knee support and stick your buttocks of your legs until you touch your knees with your chest. Leave your shoulders down and stretch your hands as far as you can, then breathe deeply and relax as much as you need.

The child pose is also beneficial for stretching the back and alleviating pain at this level, being practicable by any beginner, any age, without risk.

6. Pigeon Pose

Pigeon pose for beginners
Pigeon pose for beginners

The pigeon pose is another yoga pose for beginners. While standing on the mat with support in your arms and knees (face to ground), move your right knee between your hands with the sole facing upwards.

As you perform a lunge, stretch as far as possible the left leg in the back, holding the knee and the sole well attached to the ground.

Bend your body to the right knee as long as you can and support your elbow if it’s too demanding. Inhale and exhale 5 times slowly. Before repeating the movement with the other foot, press your left foot with all the strength to stretch the muscles of the sole.

Final Thoughts

These are only the 6 poses which I consider that any person new to Yoga can practice without any danger. The poses are simple, easy to do, and you will get all the benefits from practicing them: stretching your body, stress release and gaining body balance.

If you want to read more about Yoga articles, I recommend you:

‘Lose weight with Yoga at home’

‘Yoga routine for weight loss’

‘Yogilates and weight loss’

Are you practicing Yoga? Do you consider the basic pose hard to do? If you have other suggestions, I would be happy to hear your thoughts.

Give the article a LIKE and SHARE in case you enjoy it.

Till next time, stay healthy!

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About the Author


I have always been interested in living a healthy life.

I believe in the power of nature, the power of the plants which were given to us. Hiking, running, yoga, Pilates and meditation are the tools which keep me in shape and provide a state of well-being.

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