10 Best Yoga Poses for Beginners

Introduction to Yoga for Beginners

My first memory of yoga is of my grandmother's backyard. This is where my uncles i.e. my mother's brothers regularly practiced Yoga. At that time I was not aware of the term 'Yoga', I always knew it as something that everyone was supposed to do as a daily routine. It was much later in life, that I realized that it has evolved as a holistic discipline that encompasses physical, mental, and spiritual components. The term "yoga" is derived from the Sanskrit word "yuj," meaning to unite or join, which reflects its core philosophy of integrating the body, mind, and spirit.

For beginners embarking on their yoga journey, it is essential to approach the practice with mindfulness and care. Feeling intimidated by the various poses and practices is common, but it is important to remember that yoga is inherently adaptable.

The following sections will explore the ten best yoga poses tailored for beginners, offering insights. This structured approach will lay the groundwork for establishing a fulfilling and sustainable yoga practice. It is important to note here, is that your yoga outfit should be comfortable for free flowing and easy movements. Avoid tight fitted and uncomfortable clothes.

Mountain Pose (Tadasana)

How to do it:

Stand with your feet together. As you breathe in, keep your chest out and ease your shoulders as you slowly breathe out. You may also fold your hands in a Namaste position.

Benefits :

Improves focus and concentration. Helps strengthen leg muscles and eases face tension

Downward-Facing Dog (Adho Mukha Svanasana)

How to do it:

Stand with your feet slightly apart. Bend down with your hip outward. Your body looks like an inverted 'V'. Your hands are firmly balanced on the ground.

Benefits :

Stretches the spine, relieving tension. Strengthens arms and legs.

Child's Pose (Balasana)

How to do it:

Firstly kneel down. Then sit on your heels. Lift your arms while breathing deeply. Slowly bend downwards, while keeping your head down.

Benefits :

Effectively calms your mind. Relieves stress while stretching your back.

Warrior I (Virabhadrasana I)

How to do it:

Step one foot forward into a lunge and bend your knees. You will feel tension in your legs. Keep the back leg straight. Raise your arms parallel to the forward leg and look straight.

Benefits :

Strengthens arms and legs. Effectively calms your mind. Improves balance and concentration.

Cat-Cow Pose (Marjaryasana-Bitilasana)

How to do it:

This pose is like a child crawling on his fours. Inhale and stretch your back like a cow. Exhale and bring your back inward like a cat.

Benefits :

Relaxes your mind. Improves digestion and makes the spine more flexible.

Tree Pose (Vrikshasana)

How to do it:

Stand straight on the ground. Feel your feet grip the ground beneath you. Inhale and lift your hands in a Namaste pose. Then lift one foot and rest it against the inner thigh of the other foot.

Benefits :

Improves focus and balance. Make the leg stronger.

Bridge Pose (Setu Bandhasana)

How to do it:

Lie down straight on the floor. Inhale and lift your hips up while keeping the balance with your hands and feet. Hold this position for a while.

Benefits :

Strengthens back and glutes. Stretches your chest.

Seated Forward Bend (Paschimottanasana)

How to do it:

Inhale and it straight with your leg stretched forward. Inhale while bending forward till your head touches your leg.

Benefits :

Enhance flexibility and soothe the nervous system.

Cobra Pose (Bhujangasana)

How to do it:

Lie on your stomach. Inhale and lift yourself up, while giving your upper body support with your hands.

Benefits :

Strengthens the spine and reduces stress.

Last Pose ...end of a fruitful yoga session

Corpse Pose (Savasana)

How to do it:

Lie flat on your back with your arms at your sides and palms facing up. Close your eyes and breathe deeply.

Benefits :

Relaxes the body, reduces stress, and brings back energy.

Tips for Beginners of Yoga

• Start Slow: Trust the process. Focus on learning proper alignment, and feel the effect that each pose is having on your body. This is essential before you advance further into yoga.

• Breathe Deeply: Use your breath to guide each movement and maintain focus. Breathing is key. Take control of your breathing.

• Consistency is Key: Practice regularly to build strength and flexibility over time. Even if it is just 5 minutes. Take out your yoga mat, breathe, and stretch.

Final Thoughts

It is important to understand that yoga is not just about physical exercise but it has a great impact on your mental wellbeing. Therefore it has to be approached as both physical and mental wellbeing routine.

Also, yoga is never about perfection but about what suits you best. So now, are you ready to roll out your mat and try some of these poses? Which ones do you like the best? Let us know in the comments below.