Yoga Poses for Beginners: A complete guide to learn basic of yoga asana for New Learners

Whenever you think of starting an exercise as a beginner, often yoga comes to your mind. I explain to you why it’s so?

Yoga has a tremendous set of asanas that provides you such exercises that can be opted by you for different purposes. Like basic level yoga poses for beginners and, intermediate level and advanced level for experienced as well.

As a new beginner, you have a number of choices to incorporate any yoga asana according to your ease and comfort. You can choose any yoga asana that matches your body muscle flexibility.

best yoga poses for beginners images

Being a beginner to learn basic yoga asana, you might have so many questions in your mind like the best yoga poses for beginners and by which pose to start from, etc. In this blog, I will give you a complete guide that will help you to optimize yoga practices. And also help you to know that how can yoga help you to gain a healthy physique at home only.


What is yoga?

Although, ancient yoga was all about breathwork. Like breathing, pranayama came much much before physical yoga or asana practice. But, yoga has a lot more to offer, for deeper consciousness and higher awareness.

So, what is yoga? Yoga means the union is a Hindu spiritual quest to expand your breath, mind, or divine, a balancing your mind. The history of yoga is about 5000 years old, which is known as the practice of mind and body in ancient Indian philosophy. Yoga joins breathing techniques, meditation or relaxation, and physical postures.

There are tons of different yoga styles, you can opt for what you want best for you including Hatha Yoga, Raja Yoga, Vinyasa yoga, Iyengar yoga, and much more.


How does yoga work for your body?

Yoga is widely believed to have a unique set of health advantages such as improving strength and flexibility, boosting heart and lung function, and enhancing psychological well-being. Let’s know how does yoga work in your body.

Twisting your body into yoga physical postures stretches multiple groups. In the short term, stretching can change the water content of these muscle ligaments and tendons to make them more elastic or flexible.

Over time, regular stretching stimulates the stem cells, which then differentiate into new muscle tissue and other cells that generate elastic collagen.

Yoga reliably improves fitness and flexibility in healthy populations, unlike other exercises. Yoga acts as a therapeutic tool.

yoga poses for beginners

Which are the best yoga poses for beginners?

As a beginner, if your body is not enough flexible, or unfit then you should start with the basic yoga asana. Because your body muscle is not enough to open as it might result in strain. So it is good to make a start with basic or easy yoga posture.

Second thing, if your body is fit enough and elastic then you might practice the Hatha yoga style. Though now your body has got much strength and flexibility, you can explore much more to Vinyasa yoga.

Make sure, before practicing any yoga asana, first check your strength and flexibility, then opt for any yoga style. Start with a warm-up before doing any yoga posture.


Benefits of doing yoga asana

1- Improve your flexibility

Regular yoga practice stretches and tones the body muscle and also make them strong. It corrects your body posture.

2- Lower blood sugar

Yoga helps to lower your blood sugar. In which it decreases bad cholesterol and boosts good cholesterol. In people with diabetes, yoga has been found to lower blood sugar in several ways by lowering cortisol and adrenaline levels, encouraging weight loss, and improving the sensitivity to the effect of insulin.

Get your blood sugar down and you decrease your risk of diabetic complications such as heart attack, blindness, and kidney failure.

3- Weight loss

Yoga is great for weight loss. Yoga can help you boost metabolism and build stronger muscles.

4- Better breathing

Yoga includes better breathing practices. known as pranayama which can be effective to reduce your stress. Improving lung function and encouraging relaxation. Inhalation and exhalation in Pranayama activate the body’s parasympathetic system or relaxation response.

5- Improves circulation

By transporting nutrients and oxygen throughout your body. Yoga practices provide you healthier organs, skin, and brain.

6- Energy

Regular practices provide you consistent energy. In fact, most yogis state that when you perform yoga correctly. You feel more energetic rather than tired doing yoga exercises.

7-Yoga naturally reduces pain

There are countless studies proving that yoga can be very effective in relieving pain. It does not matter you are suffering from fibromyalgia, arthritis, headaches. Yoga can give you relief from many ailments.

Cardiovascular conditioning

Even a gentle yoga practice can provide you cardiovascular benefits by lowering heart rate, increasing endurance, and improving oxygen uptake during exercise.

8- Memory sharpness

Helps to increase memory and concentration.


What should be your clothing while practicing yoga?

There is no clothing code set for practicing yoga. You can choose your own dress material in which you are comfortable and feel relax.

You can keep some little things in mind while selecting your clothing pattern. Use loose clothing stuff to make yourself comfortable while practicing yoga. And also opt for stretchable clothing material.


What should be your first yoga practice?

Basically, there are 7 foundational yoga poses that can be opted for by any age group. As a beginner of any age group, you might practice these 7 asanas easily and choose one to practice first according to your strength or flexibility. Here, I have described these asanas step by step.

1-Sukhasana Pose-

The first and foremost pose is Sukhasana or easy pose. This pose is very good and might be your first yoga practice. This yoga asana is a grounding posture that supports your back very well and also provides a foundation to allow free flow of breath through your body.

  • Cross your legs and sit.
  • So while sitting in Sukhasana, lift your sitting bones. Make sure your weight is evenly distributed in both the sitting bones.
  • Lift your chest and spine. Roll your shoulder and back. Now relax your shoulders.
  • Once comfortable, now put attention to your breath after closing your eyes.
  • Draw attention to each and every inhalation and exhalation.
  • Stay for 2-3 breaths.
  • Now gently open your eyes.

Points-if you are not comfortable while sitting, you can grab a pillow and put it under your hips for support.


sukhasana yoga pose

2- Parivritta Sukhasana or seated twist Pose

Parivritta Sukhasana is a twisted pose. It acts to detoxify your body. And also stimulates metabolism and digestion.

  • First, sit in the Sukhasana pose.
  • Bring awareness to your body and breath.
  • Bring your left hand on your right knee edges.
  • Place right hand behind your hip.
  • As you inhale, turn from the belly, roll the shoulder back and look over your right shoulder.
  • Stay here for few breaths. Breathe in and breathe out.
  • Come back and allow yourself aligned.
  • Now repeat on the other side.

Points-if you are having trouble making your spine straight then you can put a book under your right hand.


parivritta sukhasana yoga pose

3- Badha konasana or butter fly Pose

Badha Konasana acts as a hip opener asana if you have tight hips. It relaxes the lower back. Also helps to get relaxed after spending a lot of time sitting.

  • Uncross your legs, and put your feet soles together.
  • If you feel a lot of pressure on the outside of your hips. Then place both hands behind your hips and sit up straight. Or you can sit on a pillow or bolster.
  • If your knees are far from the floor, you can place a pillow or a book under your knees on both sides for support.
  • Then either you can hold your feet together.
  • Or you can fly your knees up and down.
  • Do this 4-5 times. Relax your shoulders and keep breathing.
  • Feel the stretch to your inner thighs.

Point- Remember to keep your spine upright.

badha konasana-yoga-pose

4- Bitilasana Pose(Cow or Cat Pose)

The fourth pose in our sequence is the Bitilasana pose which might be good for your spine. Yoga asana makes your spine supple and flexible as well. Also, this is a great asana to teach your body to move with the breath.

  • Come to your hands and knees.
  • The feet should be flat on the ground. Make sure your wrists are completely below your shoulders and knees are under your hips. Neck neutral and eyes on the ground.
  • Now as you inhale, drop your belly, push your tail bone to the ceiling. Push your chest up and either look straight.
  • If your neck has good mobility you can lookup.
  • Finally, this looks like a cow, so it is called a cow pose.
  • Now as you exhale, press your hands into the floor.
  • Round your upper back and spine.
  • Look downward to the floor. Now, this is a cat pose.
  • Don’t push too much and move with breaths.
  • Inhale cow and exhale cat. Repeat this 5-6 times.

bitilasana yoga pose

5- Tadasana Pose (Mountain Pose)

Tadasana teaches you how to stand by engaging all the muscles of your body. Also, Tadasana is a great posture to relieve constipation.

  • Feet’s likely apart, then lift the toes of your feet. Spread them apart. And formerly place them on the floor.
  • Don’t lean to front and backward.
  • And firmly root down all the fourth corner of your feet.
  • Squeeze the hips, engage the cords.
  • Don’t droop the chest, lift the chest.
  • Place the arms on either side.
  • Now lift your heels and move to the toes of your feet. And try balancing
  • Maintain your gaze or your eyes at a non-moving spot in front of you. Make a balance.
  • Now come back gently.
  • In the next step, along with the lifting of your feet.
  • Raise your arms to the side of your ears. Feel the lift in your legs, in your spine.
  • Look at the steady point and breath.
  • Hold to five to six breaths.
  • Now gently come back.
tadasana yoga pose

How much time should you give for yoga practices?

There is no rule of practicing yoga asana daily in the textbook of Yog. But, yes if you add yoga asana to your daily routine, you will definitely feel energetic and fresh for the whole day. You can choose different asanas for alternative days so that you do not get bore early due to practicing repeated asanas.

Make an alternative schedule for every day like a set of yoga asana for one day, or do pranayama, or yoga Nidra or meditation, and Surya Namaskar. You can choose the best yoga asana for a day you want to do, so you just enjoy the yoga asana. Set a time for you that you feel appropriate. Yoga is an exercise that you do frequently, you get more benefits.

Is it right to eat before yoga practices?

Don’t eat right before yoga practices. Yes, of course, you might have a handful of nuts and fruits before doing yoga. Make it should not be big or heavy.

How to optimize beginner yoga poses to advance one?

See, if your body muscle has become much open up, then you can jump on the intermediate or advanced level of yoga style according to your ability or strength. But it is always better to learn advanced level practices from a trained yoga teacher due to the asana complexity.

As a beginner do not make any kind of haste to start a new or advanced level yoga asana. Yes, you can optimize beginner yoga poses to an advanced level much easier than any other.

Conclusion- Hence, as a beginner, if you have no major health issues, you can go with basic yoga asanas. Hopefully, this blog -“ Yoga Poses for beginners” will help to guide you to choose a yoga asana much easily.

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