Effective Yoga for Beginners: Try These 6 Poses Now!

Who knew the healthy physical and mental practice that started during the Indus Valley Civilization will flourish throughout the world! The most amazing fact about yoga is, it is for everyone. Whether it is yoga for beginners or experts, the poses are differentiated in a very scientific manner. 

If you are a newbie in the field of yoga, shred all the fear and make it a part of your fitness routine. However, you do not have to be a yogi to start yoga. Overweight or fit, young or old, whatever you might be, you can initiate the process anytime. Yoga has the power to heal everything from the inside.

Starting from losing weight to curing physiological conditions like asthma, regular practice can save you from almost all common chronic ailments. Besides, it will calm your mind and give you extreme inner peace. 

For your first yoga practice, start with simple and straightforward poses. As your body is not flexible initially, do not force it to do anything that it cannot do. Also, remember yoga is not about asanas only, try incorporating breathing exercises, meditation, and relaxation. When you feel more flexible and comfortable, increase the challenging poses that we have described in our other articles.

One more worth mentioning thing is how you are practicing. As you are a beginner in the field, we recommend you use a yoga mat and stretchable clothes. As because you are starting at home buying other yoga props is not necessary. However, it is mandatory that you are wearing stretchable clothes that help you in free movements. Concentration is one very important aspect of yoga. Hence, clothes should not bother your poses. 

Effective Yoga for Beginners

Also, try doing the poses bare feet on the mat. Keep patience while doing the poses. If a pose asks you to perform slowly, do it as instructed. It will take time but will show 100% guaranteed results. You can start by doing yoga 3 times a week to get the visible improvements. In addition, shorter and recurrent sessions have shown more benefits. For instance, 30 minutes session each time is good to go. 

If you do it for less time, it will still be beneficial. You will small improvements over a longer period and is equally effective. However, like all other things in the world, the more time you give, the more beneficial it is, in the case of yoga also. 


6 Best Yoga for Beginners


When you perform yoga for beginners, you have to be committed to it. Patience and consistency will give you the achievement that you are searching for.

1. Tadasana or the Palm Tree Pose

Tadasana is the foundation of yoga for beginners. It is the basic one to start with. Since the end position looks like a palm tree, it is named Tadasana. Sometimes, it is also referred to as the Mountain pose.

How to Do

  1. Stand straight on the mat or ground.
  2. Make sure your feet are 15 cm apart from each other.
  3. Now, with inhalation, stretch your hands and interlock your fingers.
  4. Simultaneously, raise your arms straight above the head.
  5. Now, raise your heels and try to stand on your toes only.
  6. Maintain this pose for maximum time.
  7. During this time, take slow and deep breathes.
  8. Return to the original position by exhaling out.

Benefits

  • Certain yoga for beginners works great for growing children. Tadasana is among them. It helps to increase the height since there is stretching from the tip of fingers to the toes.
  • It strengthens the lower limbs, the toes, ankles, knees, buttocks, and the muscles associated.
  • Tadasana has shown good effects in relieving backache.
  • It increases balance and concentration.
  • The asana improves the body posture
  • It can treat sciatica also.
  • If you have flat feet issue, this asana is going to help a lot.
  • Due to optimum stretching, it is very good for the nerves and muscles of the whole body.

Precautions

Avoid this asana if you have

  • Varicose veins
  • Pregnancy
  • Vertigo
  • Insomnia
  • Severe headache
  • Hypotension
  • Severe ailments related to knees

2. Sukhasana or Easy Pose

This yoga for beginners is the easiest one. It is the ‘yogi pose’ that comes to our mind when we hear about yoga. More than the body, Sukhasana influences mental health to a larger extent.

How to Do

  1. Sit on the mat and stretch your legs out.
  2. Now fold your left leg and bring it under the right thigh.
  3. Similarly, bring your right leg under your left thigh.
  4. Keep your spine erect and straight.
  5. Also, keep the head and neck straight along the spine comfortably.
  6. Close your eyes.
  7. Stretch your hands and place the palms on the knees
  8. Relax and take deep breathes normally.

Benefits

  • Sukhasana is the best stress-relieving yoga for beginners.
  • Due to the straight and upright spine, it strengthens the back and spine.
  • It can fight mental issues like depression.
  • It soothes the nerves and balances between the central nervous system and parasympathetic nervous system.
  • The asana is great for migraines and epilepsy.
  • Sukhasana stretches the knees and ankles, keeping them flexible and healthy.
  • Lastly, it calms the brain.

Precautions

Avoid Sukhasana if you have

  • Sciatica
  • Sacral injuries
  • Knee related ailments
  • Slipped disc

3. Balasana or Child’s Pose

Childs’ pose or Balasana is a relaxing yoga for beginners as well as experts. It can be a great relaxation in between other challenging asanas.

How to Do

  1. Sit on the mat by folding the knees.
  2. Make sure you are sitting on your heels.
  3. You can keep the knees close or apart as per your comfort.
  4. Now, slowly bend in the front and downwards towards the mat.
  5. During this time, you have to exhale out.
  6. Try to touch the forehead on the mat.
  7. Do not force yourself. Let it go naturally.
  8. Simultaneously, stretch your hands towards the mat on either side of the head.
  9. Face your palms towards the mat.
  10. Gently press the chest against the thighs or in between thighs (if knees are apart).
  11. Breathe and hold the position for 45 seconds to 1 minute.
  12. Relax your shoulders, head, and neck.
  13. Return to the original position slowly with inhalation.

Benefits

  • This yoga for beginners relieves fatigue and stress.
  • It plays an important role in stretching the hips, ankles, and thighs.
  • As the belly faces compression, it also helps to loosen the belly fat.
  • It also relieves back pain and neck pain.

Precautions

Avoid Balasana in case of:

  • Pregnancy
  • Diarrhea and Indigestion
  • Knee injuries

4. Vrksasana or the Tree Pose

This asana is a standing yoga for beginners since it helps in body balancing and is very simple. Although it may look harder, in actuality, it is not that difficult.

How to Do

  1. Stand straight on feet, as you have done in Tadasana.
  2. Close your eyes and keep your hands on either side of the body.
  3. The fingers should point downwards.
  4. Breathe and relax yourself.
  5. Open your eyes and place your hands on the hip area.
  6. Lift the right leg up.
  7. Make sure you keep your left foot balanced on the floor.
  8. With the right hand, hold the right ankle.
  9. Place the right knee outwards.
  10. Now, keep the heel near the groin area of the left leg.
  11. Your feet will press against the inner thigh of your left leg.
  12. Place both palms near the chest in the ‘namaskar’ pose.
  13. Gradually lift the hands in the same position upwards above the head.
  14. Gaze at a single point and focus.
  15. Stay in this position for 30 seconds to 1 minute.
  16. Lower down your hands and right leg while exhaling.
  17. Stand straight for few seconds.
  18. Repeat the same with the other leg.

Benefits

  • Vrksasana improves the balance of the body.
  • This yoga for beginners is extremely important for boosting concentration.
  • It opens the hips.
  • This asana stretches the inner thigh muscles and groin area.
  • Ankles, spine, and legs also become strong with Vrksasana.

Precautions

Avoid Vrksasana if you have 

  • Vertigo
  • Epilepsy
  • Ankle injury
  • Severe knee ailments

5. Viparita Karani or Legs-Up-the-Wall Pose

The main motto of this yoga for beginners is to channelize the energy to the upper part of the body. If you practice this Hatha yoga, you can surely fight many diseases and disorders.

How to Do

  1. Lie on the yoga mat straight in the supine position.
  2. Now gradually raise the legs.
  3. Make sure they are straight and your toes point upwards.
  4. Put your hands on the buttocks and push the buttocks up.
  5. At the same time, keep the elbows on the floor for support.
  6. Remain in this position for some time.
  7. Breathe normally.
  8. Release from the position.
  9. Roll to one side and then come back to normal position.

Benefits

  • Viparita Karani eases blood flow throughout the body making the skin glow.
  • Due to proper blood flow to the upper portion of the body, this asana prevents hair fall and greying of hair.
  • This yoga for beginners revitalizes the total body and hence works effectively as an anti-aging factor.
  • When you have proper circulation of blood, most diseases stay at a bay. Viparita Karani acts as a disease protector as mentioned in many yogic texts.
  • It stimulates the digestive system; hence, it relieves constipation and increases appetite.
  • It relaxes the tired and cramped legs.

Precautions

Avoid Viparita Karani if you have,

  • High blood pressure
  • Menstruation 
  • Eye problems like glaucoma
  • Cardiac disorders
  • Neck injury
  • Severe back problems
  • Thyroid related ailments

6. Chakravakasana or Cat-Cow Stretch

As this pose is smooth to perform and improves spine flexibility, it is indeed a relaxing yoga for beginners. 

How to Do

  1. Place yourself on the mat with the help of hands and knees.
  2. Now, notice that your shoulders should be in the same line as the wrists
  3. Similarly, your hips should be in line with the knees.
  4. At this position, inhale.
  5. Next, draw your stomach outward as you exhale.
  6. As you do this, arch your back upwards and gaze at your stomach.
  7. In the next step, while you inhale, arch your back downwards towards the ground.
  8. At this time, gaze up towards the sky.
  9. Repeat the steps.

Benefits

  • Chakravakasana improves the flexibility of the spine.
  • This pose is beneficial for digestion.
  • If you have back stiffness, this yoga for beginners is a great relief.
  • It strengthens abdominal muscles.
  • Chakravakasana helps in massaging the uterus and ovaries in women.
  • It maintains the functions of the adrenal glands and pancreas.
  • It also improves breathing capacity.

Precautions

Avoid Chakravakasana if you have

  • Pain in body
  • Specific back pain ( you can continue after consulting a doctor)
  • Neck injury

The End Note


As a beginner, you should always take care of body flexibility. Never do yoga after taking food. The best time for yoga is early in the morning on empty stomach. Besides, it will be good if you can do it in an airy open space. Along with the body, your mind will also become healthy.

You can start yoga at any age depending upon the issues you have. When we discuss yoga for beginners, it does not mean that you cannot be a 40-year-old woman. Anyone can be a beginner at yoga.

These poses are simple and easy to perform. Even then, we will always recommend you to discuss with your doctor in case you have any kind of ailments. In case, you are pregnant or any chronic ailment or medication, take advice from a yoga expert about the type of poses you can opt for. In our upcoming sections, we will be discussing more poses based on their benefits.

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