Top 7 yoga poses for the beginners

Yoga isn’t about touching your toes or twisting your body to 180 degrees. It’s an easy process of uniting with yourself – using your breath, body, and mind. And it’s easy and effortless. 

So, never mind if you are not flexible or stretchable enough or venturing into yoga at the age of 40, otherwise, you have secret love handles that are stressing you out – then it’s time to just ignore all those myths before beginning your yoga practice! the sole one watching you is yourself – so just relax. The yoga journey is going to much joy and relaxation to you! 

Once you get on your yoga mat you can’t lie to yourself. It is the mirror of your true reflections. Being a yoga beginner isn’t easy, you can’t hold the pose, can’t even out the breath, don’t fit in the posture, unable to calm the mind. But after a few beginner yoga classes or sessions, your body tends to give in, and slowly you transit into the yoga practitioner smoothly transiting between the poses. 

Here are top 7 yoga poses which is are highly popular among the beginners-

1. Tadasana

It is a foundational pose for many yoga poses. You can often do it during transitioning from one pose to another, but you can also do it in a stand-alone way. It is simple in method and difficulty level is easy.  

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It helps to correct the posture and improve the balance. Increases the flexibility of ankles and joints. It tones the hips and abdomen, helps you gain control over your muscle movements.  

2. Trikonasana

It is a beginner level foundational yoga pose across almost every style of the yoga. You will definitely come across this basic yoga pose in any yoga studio teaching yoga for beginners. You can perform the multiple variations of it with the use of yoga props such as ropes, tables, blankets, etc for a more relaxing pose.  

This pose increases the blood supply around the lower spine maintaining its proper function. It improves the balance maintaining stability in your torso and legs while you rotate your spine. The asana relieves back pain, invigorates the abdominal muscles, and strengthens the hips. 

3. Adho mukh Shwanasana

It is one of the poses of highly beneficial sun salutation. It can be challenging yoga for beginners in the starting, but over time as one advances in a yoga practice, this becomes the favorite rest or transition pose between other strenuous poses. 

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It is a full-body workout stretch that improves the health of the spine, hamstring, calves, lower back, shoulders, and core. The pose is also known to be beneficial in treating osteoporosis and menopause symptoms.  

4. Veerbhadrasana

It should be practiced under the supervision of experts from yoga for beginners’ classes or studios until you achieve the required flexibility. The pose is excellent for overall vitality and strengthening of the full body. It is a great pose for balancing and stability which stretches the hips, joints, back, and shoulders. It benefits the intestine, abdomen, chest, and liver. 

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5. Phalakasana

Phalakasana or plank pose is a transitional pose which forms the base for the other yoga asana pose. As suggested in the name it is the asana in which your body is held like a plank. It creates pressure on your core and shoulder muscles. The intense workout generates body heat thus burning the fat. It also helps to strengthen the abdominal muscles, boost metabolism, improves posture, and keeps the spine aligned and healthy. 

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6. Bhujangasana

It is a beginner backbend yoga pose that prepares you for deeper back bending exercises. It is an essential pose in the san salutation and can be an alternative to the ardha mukha svanasana. It is known for its ability to increase the flexibility of the spine. It opens the shoulders and chest thus increasing the lungs’ capacity and is therapeutic in asthma. 

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7. Balasana

Balasana, also known as the child Pose, is, considered one of the most effective poses for people with sleep-related issues. The calmness and stability provided by this asana translate into sleep very quickly. 

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It  stimulates the Anahata chakra because it stretches the spine as you go down on your chest and stomach. this is often why the asana relaxes both your body and your mind, releasing all the dissipated energy. 

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One Thought to “Top 7 yoga poses for the beginners”

  1. Mahesh Dodeja

    Great help.. Thanks mam.. Too good 👍

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