10 Basic Yoga Poses for Beginners

Have you ever wanted to start practicing yoga but didn’t know where to start? Well, then, we’ve put together all the basic yoga poses that every beginner should know to build a solid foundation. By mastering these basics, you’ll become an advanced yogi in no time. So now is the time to expand your yoga mat and discover the physical and mental benefits of yoga. Whether you are young or elderly, male or female, yoga can help calm your mind and strengthen your body.

Yoga at Home

Many people find it difficult to know yoga exercises at home. But it is easier than you think. Just training regularly (even once a week) will have many health benefits. 

Here are our top tips for starting a home apprenticeship:

1. Create a comfortable space: Remember that there is no perfect space, but it’s important to create a space free of clutter and distractions.
2. Find a blank wall: As a beginner, you can prepare a spot with a piece of blank wall to help keep your balance.
3. Light a few candles: You may also find that adding a few candles or incense sticks adds to your comfort, but this is completely optional and depends on personal preference. 
4. Concentrate on Breathing: Before starting yoga, as you want to relax your body, take a few deep breaths. 
5. Rest: Even if you want to increase your strength and flexibility by practicing yoga daily, we recommend at least one day of rest per week.
6. Invest in a Yoga Mat: Having a mat will make any room or environment much more comfortable. 

10 Basic Yoga Positions

Here are the 10 essential yoga poses you’ll need as a beginner. Poses are the basis of yoga. Here are 10 that you need to learn while building regular yoga practice.

1. Mountain Pose (Tadasana) 

This position just looks like you’re standing, right? Well, looks can be deceiving. The top position is known as “active pose” which has many benefits including improving posture and reducing back pain. They will help strengthen your thighs, knees, ankles, abdomen and buttocks. 

• You should start by standing with your feet together and distributing your weight evenly over your feet. Make sure your big fingers are pressed together. 
• Now lift your toes and spread them apart, then put them back on the mat. If you have trouble keeping your balance, start with your feet slightly apart
• Straighten your legs and make sure all weight is evenly distributed over your feet. You should pull your thighs up and back while slightly twisting them inward. This will engage your quadriceps muscles.
• Now insert your tailbone and keep your hips in line with the center of your body. Pull in your abdomen slightly, keeping the pelvis in its natural position.
• Lengthen your torso and pinch your shoulder blades together while widening your collarbones. Keep your arms straight, fingers stretched out, and let the inside of your arms turn slightly outward.
• Now you want to create lines with your ears, shoulders, hips and ankles by extending your neck. Continue with the breathing exercises and feel the benefits of standing up with each breath.
• If you can, hold this position for a minute.

2. The Hands Up Pose (urdhva hastasana)

The hands-up position is done by adding the hands-up position to the top position. Practicing this pose on a regular basis will help to improve respiratory and lung function, increase energy levels, improve your well-being and support your cardiovascular system, and help you to calm down. This pose helps reduce symptoms of fatigue, asthma, and indigestion. 

• To start this pose, you need to turn your arms outward, facing away from your torso. Make sure your thumbs are pointing backwards.
• Now stretch your arms out to the side and towards the ceiling. If you have less flexible arms, don’t worry about folding both hands. Stop when it becomes uncomfortable.
• Now it’s time to fully straighten your elbows and reach through your fingers. Your thumbs should naturally slope slightly towards your head.
• Tilt your head back slightly, but don’t pinch your neck. It would be perfect if you could see your thumbs. If you don’t have that level of flexibility, then don’t force yourself – with practice it will come.
• Aim your tailbone towards the floor and evenly move your chest away from your pelvis.
• If you can, hold this position for a minute.

3. Intensive Stretching in the Bend (Uttanasana) 

Leaning forward while standing has many advantages. Including it reduces stress and mild depression and relieves symptoms of fatigue and anxiety.

• It can also help stimulate the liver and kidneys, stretch the hamstrings, calves and hips, and strengthen the thighs and collars and help with indigestion. If you have asthma, high blood pressure, infertility, osteoporosis, or sinusitis, doing a forward tilt can be therapeutic. 
• To start, stand up straight with your hands on your hips. As you exhale, lean forward in the hip joint. Leaning forward, extend your torso. It is important to emphasize the elongation of your torso in this movement.
• With your knees straight, place your palms and fingers on the ground just in front of your feet or behind your ankles. This may not be possible if you have stiffer hip joints. In that case, just put your arms as deep as possible towards the legs.
• With each breath, try to deepen the bend a little more.
• If you can, hold this position for over a minute.

4. Garland Position (Malasana) 

The Garland Pose is an excellent basic yoga exercise to help you recover from lower back or knee injuries. The garland position also has benefits in toning the abdomen and building core strength, as well as stretching the ankles, groin and torso.

• First, crouch with your feet as close to each other as possible. Make sure you keep both heels on the floor.
• Now extend your thighs wider than your torso, as you exhale, bend your torso slightly forward until it is between your thighs.
• Press your elbows against your knees while bringing your palms together. Make sure your knees are not going forward.
• Try to hold this position for one minute.

5. High lane position

The lunging position should not be performed by anyone with a serious knee injury. On the other hand, this position is highly therapeutic for indigestion, constipation, and sciatica. The high lunge position is beneficial as it tenses the groin while strengthening the legs and arms.

• To begin, take a forward-leaning standing position (as described above) and bend your knees.
• Now put your left foot back and place your midfoot on the floor. Your task is to create a right angle on your right knee.
• Then, bring your torso to your front leg, pull it forward and look straight ahead. Push your left thigh towards the ceiling keeping your left knee straight. Extend your left heel towards the floor. 
• Try to hold this position for a minute and repeat with the other leg.

6. Plank  

If you suffer from carpal tunnel, we advise against this position. The plank is well known for building strength on the torso and strengthening the abdomen, arms, wrists and spine.

• Begin in a position with the hands and feet on the ground with the buttocks facing up (the dog head down). Now take a breath and pull your torso forward. Your arms should be perpendicular to the floor and directly above your wrists. Your torso should be parallel to the floor.
• Point your outer arms inward and bring your shoulder blades closer to your back. Now move your collarbones away from your chest. Push your thighs towards the ceiling while pushing your tailbone towards your heels.
• Keep your head in a neutral position looking down at the ground.
• Try to hold this position for 45 seconds.

7. Sit down straight

If you are suffering from any wrist injuries, it is recommended that you practice this position gently. The straight sit down position is perfect for strengthening your back muscles, stretching your arms and chest, and improving your body posture.

• First, sit down with both legs stretched out in front of you. Make sure your back is fully straight and you form a 90-degree angle with your legs.
• Press your thighs against the floor and let them turn slightly inward. Move your heels away from your body and bend your ankles. Now lengthen your torso as much as you can.
• Try to hold this position for one minute.

8. Stretching forward while sitting down (Paschimottanasana) 

Stretching forward while seated has many benefits, including helping to relieve stress, anxiety, and mild depression. Performing this pose regularly stretches the spine, shoulders, and hamstrings, and stimulates the kidneys, liver, and ovaries to work.

In addition to improving digestion, sitting forward helps ease the symptoms of menopause and the discomfort experienced during menstruation. Doctors believe that leaning forward in a sitting position is therapeutic for high blood pressure, infertility, insomnia, and sinusitis.

• To start with, sit on the floor with your legs stretched out in front of you and press your heels into the ground. Let the thighs turn inward slightly.
• Place your hands next to your hips and push them down into the ground. Raise the bridge towards the ceiling. Make sure your torso lengthens and pull it forward at the hip joint.
• Pull your tailbone away from your pelvis. If you can, try to keep your elbows fully straight and hold the sides of your feet with your hands. If you are unable to do this, wrap the strap around your feet and hold it firmly. Make sure your head is raised. 
• Try to hold this position for a minute.

9. Knee-Up Pose and Head Elevated (Janu Sirsasana) 

This position is believed to be therapeutic for people suffering from high blood pressure, insomnia, and sinusitis. Regular practice of this pose helps to strengthen your back muscles during pregnancy (up to the second trimester).

It can help relieve anxiety, fatigue, menstrual discomfort, depression, and headaches. This position stretches your spine, shoulders, hamstrings, and groin. Janu Sirsasana’s pose not only improves digestion, but also stimulates the liver and kidneys.

• First, sit down with both legs stretched out in front of you. Bend your right knee and bring it to the inside of your left thigh. Your goal is to create a right angle between your right shin and your left leg. 
• Place your right hand on the inside of your thigh and place your left hand on your hip. 
• Turn your torso slightly to the left. Try to hold this position for a minute. 
• Make sure you do this pose on both sides to get the full benefit.

10. Happy Child Pose (Ananda Balasana) 

This pose doesn’t have as many health benefits as compared to other poses, but it’s great for increasing hip awareness. It also stretches the groin and back of the spine. As with many others, the happy baby position calms the brain and helps relieve stress and fatigue.

• Start by lying on your back with your knees bent close to your stomach. Hold the outer part of the feet with your hands.
• Now, spread your knees a little wider than your torso and bring your knees up to your armpits. 
• Make sure your ankles are in line above your knees and stretch with your heel. Push your feet into your hands, using your hands to create resistance. 
• Try to hold this position for one minute.

Summary

Yoga doesn’t have to be difficult. Our beginner yoga poses will help you build a solid foundation. These are the positions that you need to learn to feel comfortable in class or by practicing on your own.

Don’t be intimidated by this fancy yoga terminology, cutting-edge studies, and intricate poses. Yoga is for everyone and can be practiced in the comfort of your own home.

Our articles should be used for informational and educational purposes only and should not be construed as medical advice. If you are concerned, consult a healthcare professional before taking any dietary supplements or making any major changes to your diet.