Basic yoga poses for beginners

Although yoga is a beneficiary practice for all ages groups still it isn’t so easy to perform each one of them. It is commonly seen that many online magazine and journal says that many postures are very easy for newbie’s but they only lead the beginner ones in the leg locked funny and painful experience. There is a must for some beginner yoga poses you must do before reaching the next level. And here are some easy and base building yoga postures for newcomers.

Half Lotus Position (Padmasana)

Half Lotus Position is the startup for the Lotus position. As If you may have thought for once that you can also perform it easily, but a wrong practice will only ache your legs badly. Half lotus position will help you to make your body comfortable for the Lotus position.

First of all, sit on the mat while stretching your legs in the straight direction and spine remains the same, now close your left knee and place your left foot on the right lap.

Half Lotus Position (Padmasana)


And close your right leg and fold it below the left lap. Now stretch again the closed knee to the original position. After performing this, do the same thing with right knee and place your right foot on the left lap and place the left leg on the right lap. Maintain the breath continuously during the pose.

Mountain Pose (Samasthiti)

It is the best posture for the teen kids for the height growth. It is one of the base postures which will help you to master your body to perform other Yoga’s standing difficult positions.

Stand up straight on your mattress. Now Move your Hands up in the air and straight in the direction of the sky.  Stay in this position for 3-5 min. Then slowly lower down your hand and relax.

Mountain Pose, Tadasana (Samasthiti)

If you have a headache and lack of sleep problems, then you must avoid this asana. If you are also a low blood pressure patient, then it is not advice able to perform it. Perform this posture with an empty stomach.

Table Pose (Bharmanasana)

Ancient Yogic text describes this simple position as helpful in stimulating vishudhakya (throat) chakra (one of the seven energy chakras). So the practitioner is said to strengthen his communication skill and expression power by this position. It also is helpful in boosting the sense of balance and energizes the mind.

Table Pose (Bharmanasana)


Place yourself in a position same like an animal stands like a bull or cow. Place your fingers facing forward and your knees and hips apart. Look down between the palms and allow the back to be flat. Now you may look alike a table. Feel relax and remains in this position while holding your breaths for 1-3 min. If you had faced recently or chronic injury to the waist or knees, then avoid table position till you recover properly.

Cobra Pose (Bhujangasana)

Cobra posture signifies the characteristic of the cobra snake. This posture increases body heat and kill diseases. It also stretches the chest; strengthen the spine, shoulder, abdomen, and buttocks. As per for beginner, it may not be easy to hold for 2-3 min, So in starting you can do it for 1-1.5 min.

Cobra Pose (Bhujangasana)

Lie with your body on your stomach. Move your palms to the chest and pull your upper portion of the body in the roof direction. Meanwhile stretch your palm a little also. Remain in this position for some time and then come back to your original position.

This posture brings pain to the neck and lower back. So to avoid this, gaze toward the floor and focus to move the shoulder area and back.

Tree Pose (Vriksasana)

This posture strengthens thighs, calves, ankles, and spines. Due to practitioner’s standing on one leg for some time, it also improves the balance.

Tree Pose (Vriksasana)


Stand straight on your feet and then slowly move your any leg and place that leg’s foot on another leg’s thigh. Now slowly move your hands in the upper direction and join them together. Remain in this position for 1-2 min.

Corpse Pose (Shavasana)

However I somewhere doubt that a simple thing like lying on your shoulder doing nothing can be a yoga posture or not? But trust me, friends, this simple posture is the dessert after the main course.

Corpse Pose (Shavasana)

Lie down on your shoulder and calm down your body. Close your eyes and take the breath in and out.

yoga poses for beginners video

2 thoughts on “Basic yoga poses for beginners”

  1. Karo Tries says:

    nice article! These are truly simple poses that all beginners can do. 🙂

    I personally love cobra. Truly gives my back a good, very much needed stretch. 🙂 Anyone who deals with back pain should try it. 😉

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