Yoga has immense popularity and magnificent history; it is the oldest physical, mental and spiritual process to make you fit and healthy. Yoga is not just an exercise or workout regime but it has always been considered a lifestyle. Now the world has acknowledged the power of yoga and in December 2014 United Nations announce 21st June as the International Yoga Day. Now if you are about to start yoga and you are the beginner, then you should start with these simple yoga poses which are described below:

Tadasana (Mountain Pose)

This yoga pose is about to learn how to stand static like a mountain. To define the meaning of this pose let us know about the word ‘Tada’ which means “mountain’, that is why it is named after the mountain. In this pose, the cluster of muscles indulges and boosts concentration level. This is the beginning point of all poses (Asanas).

To do this pose, one needs to stand with heels with proper distance and leave your arms adjacent to the upper body. Softly raise your expand your balls and toes of your feet and then put them down gently on the ground. The whole body balance should be on your feet. Raise your ankle and make your thigh muscle strong during turning those inwards. When you inhale breathe extend your chest and when you exhale, let your shoulder easing up away from your head. Make certain that your ankles, shoulder, hips, and ear must be in a straight line. To do more, you can lift your hand and extend them and make easy breathing. This is undoubtedly one of the best Yoga Poses for beginners and one should start from this pose.

Vrikshasana (Tree Pose)

This pose makes your leg and back strong and helps you to boost your body balance. The term ‘Vrisksha’ is a Sanskrit word which means tree and that’s where its name come from. It shows the static posture of a tree. Move your right foot and attach it to the left thigh, make sure the foot should be placed strongly. Stay straight with your left leg and maintain your balance. Lift your arms over your head while inhaling and join palm together. Make certain that your body is straight along with your spine and take deep breathing slowly. Exhale calmly and get your hand down and free your right leg. Get back to the standing pose and repeat the sequence with another leg.

Kursiasana (Chair Pose)

This Yoga for beginners is beneficial for the strength of legs and arms muscles. It develops your determination and fills energy on your mind and body. Make your body stand straight with your legs a little separate. Elongate your arms but make sure the elbow is not bending. When you inhale, twist your knees; move down your pelvis such as you are sitting on the chair. Make your hands corresponding to the floor and back straight. Inhale and exhale deeply. Twist slowly but make certain your knees don’t surpass your toes.

Adho Mukho Svanasana (Downward Facing Dog Pose)

In this one of the excellent yoga poses for beginners, one can extend cramp, chest, and spine and delivering extra blood circulation to the head. It makes you feel full of energy. To do this pose, first, sit on your heels on the ground, extend your arms on the mat and down your head. Push your hands, amplification of your legs and gradually lift your hips upper side and press your heels firmly on the floor. Make your hand relax and strengthen your waist.

Balasana (Child’s Pose)

This is something relaxing pose which will make lay down your arms. It energizes you mentally, physically and sensitively. Twist your knees and sit on your heels, make you bums on your heels. Go down with your head on the ground and take your hands forward parallel to your head. Push your thighs to your chest and breathe smoothly.

Naukasana (Boat Pose)

This essential yoga pose for beginners is helpful in make your shoulder and upper back strong along with abdominal muscles. Lay down on the floor along with your feet and hands by your side. Inhale deeply and exhale while raising your chest and feet separate from the floor. Extend your hands parallel of your feet direction. Make sure, your toes, finger and eyes must be in a straight direction. Seize until you feel some stress in your abdominal muscles. Exhale and come back to the starting position. Repeat this as per your capacity.

Trikonasana (Triangle Pose)

This pose of basic yoga for beginners strengthens chest and legs, activate hips muscle and help in deep breathing with having energizing impact on the body. Stand widely with your feet straight and extend your right leg up to 90 degrees and keep your feet near to the chest. Make your leg firmly attached on the floor and maintain the equal balance on both feet. Make sure your body is twisted to the side of legs but not backward or forwards. Make your waist straight. Extend as much as your capacity permit and take deep breaths. Repeat this one the other side.


This pose is helpful in boosting the suppleness of hips and hamstrings. It also strengthens the spine muscles. To do this pose, you need to sit on the mat and make your leg straight with toes positioned outwards. Inhale and lift your hand over your head and extend. Now exhaling take your hands down and twist them to touch your feet. Put your hands to the maximum extent they reach towards your feet. Try to hold your toes, but if you are not able to do, don’t do it forcefully. Inhale and stretch your spine. During the time of exhaling make your navel near to knees. This pose will make your body flexible.


Well, there are endless poses that will be ideal for yoga beginners, but, they should start from these simple yoga poses. However these poses look simple but actually, it needs proper training and expertise to perform these yoga asana. It is highly suggested to you, that don’t try to do these poses forcefully, because yoga is an ongoing physical, mental and spiritual practice, so you cannot become master in one day. Always perform these poses under the guidance of experienced and trained yoga teacher or instructor because, they are the right person to ask, how to do the yoga properly.

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