If you do yoga for beginners, it should always be started with a few easy steps of yoga as it can be a bit difficult to do at first. Study yoga asanas first, if you are going to start yoga then it will prove beneficial and healthy for you.

Yoga for beginners:- Seeing the benefits of yoga, it is still known as a very popular treatment. Everyone wants to do yoga but due to some difficult postures of yoga, not everyone can do them. To take full advantage of yoga, we should come to all its yogasans. To do the advanced posture of yoga, you need a yoga instructor and with this, you first need to know and do some basic postures of yoga.

Yoga is the best exercise for our body which helps us to be physically and mentally healthy. Yoga keeps us healthy from inside and outside as well

Types of Yoga for Beginners

1. Adho Mukha Svanasana Yoga

It has also been considered to be a good bending position and is an essential part of Surya Namaskar salutation. It heats the whole body, which produces energy in the body. Adhomukhvashanasana Mudra helps blood flow to the head and brain. Adho Mukha Svanasana Yoga is a good asana yoga for beginners

Best yoga for beginners

Steps of Adho Mukha Svanasana Yoga

  • This is the easiest yoga asana that all people can do.
  • First of all, stand straight and keep a distance between the two legs.
  • After that, slowly turn downwards to form a V like Shape.
  • As you can see in the photo above, make a little second between the two hands and feet.
  • While breathing, pull your waist backward with the help of your feet. Do not bend your legs and arms.
  • By doing this, the back of your body, arms, and legs will get a good stretch.
  • Take a long breath and stay in this yoga pose for some delay.

Benefits of Adho Mukha Svanasana Yoga

  • The muscle is strong.
  • Sinus problems are solved.
  • The body gets a good stretch.
  • Blood circulation improves.

2. Tadasana Yoga

Tadasana is made up of two Sanskrit words, tad meaning mountain and asana meaning sitting posture. By doing this yoga, the length increases. At the same time, the digestive system is strong, blood circulation in the body is correct, strengthening in the knees, ankles, and arms. This is a simple asana, which is very easy to do. Yoga for beginners tadasana is very beneficial in terms of health. Tadasana Yoga is a good asana yoga for beginners

Best yoga for beginners Tadasana-Yoga

Steps of Tadasana Yoga

  • First of all, stand straight with the help of your feet.
  • Make a little space between your two legs.
  • After that, with the help of the fingers of your feet with a long breath, raise the body slightly and raise both your hands slowly. After that, connect the fingers of one hand with the fingers of one hand.
  • Stay in this posture for at least 15-30 seconds and pull your body upward.
  • After that, slowly bring your hands to a normal position.

Benefits of Tadasana Yoga

  • This asana proves more beneficial for those who want to increase their length.
  • The posture improves.
  • By doing this yoga, the knees, ankles and arms are strengthened.
  • At the same time, blood starts circulating properly throughout the body.
  • This makes your paws, ankles and thighs stronger and you are always healthy.

3. Sukhasana Yoga

Sukhasana, as the name suggests, is a posture that gives happiness. Or to say in other words, the posture of which one feels pleasure while doing it is called Sukhasana. This asana is the simplest among the rugs. Therefore, This asana is considered perfect for those who do yoga for a beginners.

Sukhasana has been considered as a beneficial asana for doing pranayama and meditation. It is one of the best rugs to concentrate the mind and mind. This posture is very simple and easy because everyone can do it. Sukhasana Yoga is a good asana yoga for beginners

Sukhasana-Yoga Best yoga for beginners

Steps of Sukhasana Yoga

  • Children can do this easy yoga as well by teaching in a few minutes.
  • First of all, lay a carpet on the floor and bend both legs.
  • Feet bend in such a way that the lower part of one leg is seen outside and the other under the thighs of the next leg.
  • Then sit upright and keep your reed bone straight.
  • Place the palms of both your hands up on your knees and wear the Jnana Mudra.
  • Breathe in slowly and exhale slowly.

Benefits of Sukhasana Yoga

  • The bone of the reed is scratched which helps the reed bone to grow longer.
  • The width of the chest increases.
  • The mind gets peace.
  • Diseases associated with anxiety, stress, and mental fatigue are overcome.

4. Shavasana Yoga

Shavasana is derived from the Sanskrit word. A dead body means a dead body. This asana is also called Shavasana because the body looks like a corpse or is dead in it. Shavasana is an extremely important yoga practice. Its physical, mental, and spiritual importance is immense.

Often in between or at the end of a yoga practice, Shavasana is performed so that the body remains calm and stable. Shavasana is the best yoga method for meditation and Shavasana Yoga is a good asana yoga for beginners.

Shavasana-Yoga Best yoga for beginners

Steps of Shavasana Yoga

  • The bone of the reed is scratched which helps the reed bone to grow longer.
  • The width of the chest increases.
  • The mind gets peace.
  • Diseases associated with anxiety, stress, and mental fatigue are overcome.

Benefits of Shavasana Yoga

  • Great posture for meditation
  • To reduce stress
  • To remove tiredness
  • Muscle relaxant
  • To overcome psychological disorder
  • Reduce high blood pressure
  • Beneficial in heart disease
  • To relieve discomfort
  • To reduce anxiety

5. Virabhadrasana Yoga

Virabhadrasana is the yoga that gives strength and perseverance to the body. This asana not only eliminates your illnesses but also builds confidence in you. Apart from this, blood circulation in the body is also good. Virabhadrasana Yoga is a good asana yoga for beginners.

Virabhadrasana-Yoga Best yoga for beginners

Steps of Virabhadrasana Yoga

  • First of all, stand up straight.
  • Keep a distance of 3-4 feet between both the legs.
  • Take a long breath and raise both arms parallel to the ground and turn your head to the right.
  • After exhaling, bend your right leg 90 degrees and slightly to the right.
  • Look at the photo to understand how to bend the leg.
  • After that stay in this position for some time.
  • Do this 5-6 times.

Benefits of Virabhadrasana Yoga

  • Control blood pressure
  • Strong digestion
  • Healthy heart
  • Kidney and liver detox
  • Sciatic problem
  • Strong muscles

6. Vrikasana Yoga

Steps of Vrikasana Yoga

  • First of all, keep both your hands beside and stand upright.
  • After that, place your right foot on the thigh of the left foot carefully and stand up straight. Look at the photo to understand.
  • After that, slowly join the don hands and move upwards and hold the prayer posture.
  • Maintain balance for at least 40-45 seconds with this pose

 Best yoga for beginners

Benefits of Vrikasana Yoga

  • After doing this asana, you feel full of energy. This asana creates a stretch in the muscles of the feet, hands and arms and refreshes you again.
  • It brings stability and balance to the brain.
  • It is helpful in increasing concentration.
  • This asana strengthens the legs and helps in balancing. It is also helpful in stretching the thighs.
  • Very helpful in neuralgia.

7. Setubandhasana Yoga

Sethubandhasana is an asana that plays an important role in removing many other problems of the body including thyroid, back pain and nervous system.

This asana is very popular among people to keep the body away from diseases and increase muscle flexibility. Usually, this asana is done in the morning but in the evening this asana can be practiced. But before practicing this asana in the evening, it should be ensured that your stomach food is digested properly. Setubandhasana Yoga is a good asana yoga for beginners.

Setubandhasana-Yoga Best yoga for beginners

Steps of Setubandhasana Yoga

  • In this yoga posture you have to make your body like a bridge.
  • First of all lie down on the ground and keep your arms on both sides.
  • See the way given in the picture, lift the lower part of your body.
  • Take a long breath in that posture and stop for about 25-30 seconds.
  • After that, slowly bring your body down and bring it to the first posture.
  • Repeat this yogasana for 4-5 times.

Benefits of Setubandhasana Yoga

  • Strengthens the chest.
  • Also, the back and reed bone is also healthy.
  • The anxiety of the mind is overcome.

8. Trikonasana Yoga

For those who have started the practice of yoga, this yogasana is quite simple and it can be practiced easily. The practice of trigonasana involves many parts of your body so that they can be stretched properly. Muscles of the Hips, Waist, Arms, Shoulders, Hamstrings, Cavs, Legs, and forearms work during the practice of this asana.

This yoga pose helps in improving your body posture. Trikonasana Yoga is a good asana yoga for beginners.

Trikonasana-Yoga Best yoga for beginners

Steps of Trikonasana Yoga

  • First of all, stand up straight and keep a slight gap between your two legs.
  • Then bend your right leg in 90 degrees.
  • After that, while bending the body slightly to the right, touch the fingers of your right leg with your right hand and keep the left hand in the top and straight as given in the photo.
  • Hold this pose for 1-2 minutes.

Benefits of Trikonasana Yoga

  • The whole body gets a good stretch.
  • Blood circulation/circulation improves.
  • Kidney/kidney remains healthy.

9. Ardha Matsyendrasana Yoga

Purna Matsyendrasana (“Full Spinal Twist Pose”) is said to have been the favorite posture of the sage Matsyendranath, hence the currency was named after him. However, because this posture is difficult, Ardha Matsyendrasana was created. By the way, “Ardh Matsyendrasana” is made up of a combination of three words: Ardh, Matsya, and Indra. Ardha Matsyendrasana Yoga is a good asana yoga for beginners.

Ardha-Matsyendrasana-Yoga Best yoga for beginners

Steps of Ardha Matsyendrasana Yoga

  • This is also an easy yoga for beginners.
  • First, sit down straight.
  • Then bend your left leg and try to touch the right side behind you. Look at the photo to understand.
  • After that, move your right leg to the front of your left leg. The right leg should touch the ground on the next side.
  • After that, stretch or pull your body in the opposite direction to the folded side and try to touch the foot from the back side.
  • Hold for 20–30 seconds in this pose. After that repeat this yogasana in the next direction also.

Benefits of Ardha Matsyendrasana Yoga

  • Muscles get a good stretch.
  • Reed’s bone is strong.
  • Blood circulation occurs correctly.
  • Protects the body from constipation and indigestion.

10. Bhujangasana Yoga

Bhujangasana (Cobra pose) is one of the most important asanas of the back in the world of yoga. In the Sanskrit language ‘Bhujang’ means ‘snake’. That is, this posture looks like a snake. Hence it is named Bhujangasana. Apart from this, Bhujangasana is also known as cobra pose because it feels like spreading the fun of cobra.

There are a total of 12 asanas in Surya Namaskar Yoga. Bhujangasana is the number 7 currency in these currencies.

Bhujangasana-Yoga Best yoga for beginners

Steps of Bhujangasana Yoga

  • First of all, lie down with your stomach down.
  • After that, with a long breath, move the upper part of your body like head, neck, shoulders and chest upwards as given in the picture.
  • Hold for 20-30 seconds in this pose.
  • Then repeat this posture 4-5 times.

Benefits of Bhujangasana Yoga

  • Removes acidity and gas problems in the stomach.
  • Obesity is less.
  • Blood circulation occurs correctly.
  • Relieves complaints of indigestion and constipation.

11. Baddhakonasana Yoga

The Buddha Konasana is named after two words: the Buddha and the angle. The meaning of bound is tied and angled meaning corner or in English which is called “angle”. This posture is very similar to Butterfly posture, even most people consider both asanas to be the same. But there are many differences between the two asanas.

In butterfly posture, both legs have to be moved up and down by joining both legs. Baddhakonasana Yoga is a good asana yoga for beginners

Baddhakonasana-Yoga Best yoga for beginners

Steps of Baddhakonasana Yoga

    • First of all, lay a carpet on the ground below and sit up straight.
    • After that, add the parts under both your legs by bringing them in front.
  • Then try to hold it under the connected position of both legs as in the picture.
  • Then move your feet like a butterfly’s wing.
  • You can also do this asana fast.

Benefits of Baddhakonasana Yoga

  • Relieves menstrual problems and sciatica sciatica).
  • Bandha Konasana helps to relieve the symptoms of menopause.
  • If done by the end of pregnancy, buddha konasana helps to make childbirth easier.
  • Stimulates the abdominal organs, ovaries and prostate gland, bladder and kidneys.
  • Stimulates the heart and improves blood circulation in the body.
  • Induces splashes in the inside of the thighs, back, and knees.
  • Budh Konasana helps to relieve mild depression, anxiety and fatigue. (Read more ways to avoid fatigue)

12. Balasana Yoga

In Balasana, we tilt the hands and body forward like a baby with a thunderbolt posture. This posture is very easy, but it is also very beneficial. Relaxes the muscles of the waist and this asana also removes constipation. This asana which calms the mind, calms the nervous system. Balasana Yoga is a good asana yoga for beginners.

Balasana-Yoga Best yoga for beginners

Steps of Balasana Yoga

  • First of all, bend your legs backward and do as you have done in the picture and keep both your hands in your thighs and sit upright.
  • After that, while slowly exhaling, connect your chest to your knees.
  • After that you can also keep your hands directly forward and backward.
  • After that, breathe slowly and carefully and stay in that posture for 2-3 minutes.
    Repeat this sum 5-10 times.

Benefits of Balasana Yoga

  • Deep relaxation of the back.
  • Relieves constipation.
  • Calms the nervous system.

Note: This post is for information only. Before starting any of these yogasanas, do ask your Yoga Expert. Hope you got a good idea to start with 12 easy yoga poses.

Tips for beginner yoga practitioners

1. Yoga for beginners
2. Yoga, a new dimension for life
3. Seek the help of experts to learn yoga
4. Wear casual dress
5. Do yoga regularly every day
6. Be light
7. Warm-up before going to yoga mat
8. A smile that lasts for miles
9. Damn your boundaries – move one step at a time
10. Like you, every yoga posture is unique
11. Rest to freshen up

1. Yoga for beginners

As an early practitioner, we often consider yoga to resemble some difficult, limb-twisting postures. And sometimes aren’t you worried that: “I can’t even touch my toes, how can I do yoga?” People don’t touch your toes or pull your northeast to 98 degrees. It is a simple process of connecting you with you – using your breath, body, and mind and it is easy and effortless.

2. Yoga, a new dimension for life

It is best to start learning yoga under the guidance of a qualified yoga teacher who can advance you by making you aware of the right way to do each technique. This will help you learn yoga asanas (postures) properly and avoid possible injuries. Some of the philosophies or techniques taught in yoga may be new, but it is a good idea to keep the mind open, as this will help broaden your vision and enhance your yoga experience.

3. Seek the help of experts to learn yoga

If you have a medical ailment, inform your Sri Yoga instructor before beginning your yoga training. This will help the teacher to adapt your yoga asana practice to you and you will avoid any kind of complication or injury.

4. Wear Comfortable attire

Wear comfortable clothes to go to a yoga class or while practicing yoga at home. Also, avoid wearing belts or excessive jewelry, as it may interfere with your yoga practice.

5. Do yoga regularly every day

Although it is best to practice yoga asanas in the morning, any time of the day is fine as long as you are not regular with your practice. If the morning hours are not suitable for your program, don’t make it an excuse to quit practicing yoga altogether!

6. Be light

It is advisable to practice yoga after your empty meal or at least 2-3 hours. Also, it is advisable to drink at least three to four liters of water a day, as this will help flush out the toxins that are released from the body during your yoga practice.

7. Warm-up before going to yoga mats

Subtle exercises or light warm-up exercises help loosen the body and prepare for the yoga asanas that lie ahead of it. Here are some warm-up exercises:

Massage of the head, eyebrows, nose, and cheeks: Whenever we make a mistake, we instinctively put one hand on the head. This is a sign that blood circulation in the brain is low and massage is needed!
To remove any stiffness, rotate your neck, both clockwise and counterclockwise.
Pump your shoulders and jerk your hands away the laziness.

8. A smile that lasts for miles

Keeping a light smile relaxes the body and mind and makes you enjoy yoga asanas more. With a calm mind, you can increase the range of your body and stretch more than normal.

9. Damn your boundaries – one step at a time

The ancient Yogic treatise, the Patanjali Yoga Sutra, defines yoga asanas as “stbalam sukham asanam”. Do as much comfort as possible and then do a little more stretching (to improve body flexibility). Remember to use breathing as a reference point – when it is light and long, the muscles begin to relax; But when the breath is dislocated or uneven, it means that you are working very hard.

Getting out of your comfort zone a bit will make yoga practice interesting and add a spark of challenge as you progress and adopt a new yoga posture.

10. Like you, every yoga posture is unique

Whatever position you have in your yoga practice, be happy with it, and do not compare yourself to other students in yoga class. Remember that each body type is clear and different people are at different levels of expertise. Some people can easily do a particular yoga posture, while others may require a little more time and practice to get there. Therefore, do not feel too much pressure and do not get excited.

Your help and efficiency in doing yoga asanas will be better than regular practice. If you feel some muscle soreness early in the exercise, don’t worry. But if pain persists, inform your instructor immediately. The basic point with your yoga practice is to be regular and patient. Like any other discipline, it will take some time for the body to be used for yoga posture.

11. Rest to freshen up

As you complete your yoga asana practice, do not be in a hurry to get up early and start moving to complete the tasks of the day. The idea of lying down for a few minutes in yoga Nidra is good, as it helps to cool and consolidate the body of energy generated through yoga asana practice. It is also beneficial in giving complete rest.

Your body is like a candle wick and the mind is like the glow around it. It is the “prana” or life force inside us that nourishes the mind and keeps the body alive. “Pranayama” means working in the dimension of “Pran”.

Prana creates an aura around the body. The first level of the problem remains at the microscopic level and then appears at the physical level. Illness appears in your prana (pranic body) before becoming physically ill, pranayama cleanses all the energy around you, expands your aura, and elevates the soul. It provides clarity in mind and good health to the body.

So, give some valuable time to yourself and be patient for the result which will make you more flexible, healthy, calm, efficient, and enthusiastic.

Also Read

How to boost Your immunity

Difference between Coronavirus and Flue and Cold

Coronavirus Home Care and Precautions

Treatment Corona Virus at Home