Yoga Poses for Beginners.10 simple yoga poses [asanas] for you.

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On January 4, 2021
Last modified:March 29, 2021

Summary:

For beginners, it is sometimes difficult to know basic yoga poses. There are lots of things to do in yoga. To learn and master all of these, you will need several years. In the beginning, your main focus should be mastering some basic yoga poses in order to live a healthy life. Yoga poses will also help you to prevent and cure several lifestyle diseases. So you must make yoga a part of your life.

Importance of yoga:

Main purpose of yoga is to build connection between individual consciousness and universal consciousness. But this process takes lots of efforts and time. Generally people practice yoga poses to remain healthy.Yoga also helps people to maintain work life balance and to remain stress free. In today’s world, people suffer from several lifestyle diseases like acidity, constipation, diarrhea, ulcer, piles,allergy, heart diseases etc. As a beginner, your goal should be to prevent such diseases beforehand and to stay healthy.

Right age for beginners:

As a beginner, you must be thinking what should be the right age to start practicing yoga poses. Actually there is no such specific age to start yoga. Yoga is not heavy exercises like gym so that you need to think about right age. Yoga poses include some body postures along with breathing. Anyone from a kid to an aged person can do that and get benefit. But I will suggest that earlier you start, better for you. So the right time to start yoga is right now.  

Breathing during yoga poses:

Breathing plays an important role in yoga. The air you breathe during yoga is called ‘prana’ or life. Proper breathing is required to get benefit. There is a thumb rule that when you bend your body forward, you should exhale and when you bend your body backward, you should inhale. Also you must inhale and exhale from your belly and not from your chest.

Diet plan for yoga:

A good diet plan and yoga are like two sides of a same coin. You need to maintain a good diet plan along with yoga practice to remain healthy. Your diet plan must include lots of citrus fruits, raw vegetables and vegetarian meal. It is always better for you not to consume animal protein, milk and processed foods.

How to use food as medicine?

What are the basic yoga poses for beginners?

Here is basic yoga poses chart for beginners. Yoga asanas images with names are also below. These are very simple yoga poses and beneficial for beginners.

1.Sarvangasana(Shoulder stand yoga pose)

2.Matsyasana (Yoga Fish Pose)

3.Sayan paschimottasana (Seatedforward bent yoga pose)

4.Pawanamuktasana (Wind relieving yoga pose)

5.Sasangasana(Yoga Rabbit Pose)

6.Ardha chakrasana(Half moon yoga pose)

7.Bhujangasana(Cobra yoga pose)

8.Pawanamuktasana (Wind relieving yoga pose)

9.Ushtrasana(Yoga camel pose)

10.Gomukhasana(Cow face pose)

1.Sarvangasana(Shoulder stand yoga pose) :

Sleep with front side upward on yoga mat. Then bend your two legs .Place your hands in your back and straighten your body up .Stay for 3 minutes in this position and breathe normally. Sarvanga means whole body.  In this yoga posture, almost every body parts are used. That’s why, it is called Sarvangasana. This yoga posture has several benefits. While practicing sarvangasana yoga pose, bloods will come towards head. Doing so will be beneficial for your brain, this pose will boost your memory and intelligence. Also this yoga pose will also strengthen thyroid, parathyroid ,tonsil and salivary glands.

sarvangasana - Yoga Poses for Beginners.10 simple yoga poses [asanas] for you.

2.Matsyasana (Yoga Fish Pose):

Sit straight with your legs crossed on yoga mat. Then sleep in this position with your front side upward. Bend your head in backward so that above portion of the head touch the ground .Hold your toes with your two hands .Stay in this position for 2 minutes and breathe normally . Matsya means fish. In this yoga pose, yogi looks similar to fish. That’s why it is called Matsyasana or Yoga Fish Pose. Matsyasana yoga pose will activate parathyroid gland .Which will increase calcium in your body and will be beneficial for bones. Also this yoga pose will make you look younger.

matsyasana - Yoga Poses for Beginners.10 simple yoga poses [asanas] for you.

3.Sayan paschimottasana (Seatedforward bent yoga pose):

        Sleep with front side upwards on yoga mat. Then bend the upper portion of the body forward while exhaling. Hold your right feet by right hand and left feet by left hand .Touch your knee with your forehead. Stay in this position for few seconds. Sleep again like step one while inhaling. This yoga pose makes spine flexible and flexible spine will give you a long lasting youth. Also this yoga pose makes your nerves and glands more active. Apart from these, this yoga posture will also strengthen your several muscles in front and back of your body. It will also help you in case of constipation and will reduce your belly fat.

paschimottasana - Yoga Poses for Beginners.10 simple yoga poses [asanas] for you.

4.Pawanamuktasana (Wind relieving yoga pose):

Sleep with front side upward on yoga mat.  Bring your two knees near to chest .Hold it in this position and breathe normally. Then straighten your legs and relax. Pawan means wind and mukta means relieved. Generally this yoga pose helps to relief winds present in your intestine. Pawanamuktasana yoga pose has several other benefits. This yoga pose will help you in reducing belly fat and strengthening your nerves and muscles. It will also increase your hunger and cure constipation.

pawan muktasana - Yoga Poses for Beginners.10 simple yoga poses [asanas] for you.

5.Sasangasana(Yoga Rabbit Pose) :

Sit on your knees on yoga mat and keep the body straight .Then touch your knees with forehead .Move your back upward .Hold your feet with hands .Stay in this position for 3 minutes and breathe normally . Sasanga means rabbit. In this yoga pose yogi looks like rabbit. That’s why this yoga pose is called Sasangasana. Sasangasana yoga pose has several benefits. This yoga pose will strengthen your spine and nerves. It will also activate your thyroid, pituitary, tonsil glands. In this yoga pose, blood will flow towards head, which will help your brain. This posture will help children to increase height.

sasangasana - Yoga Poses for Beginners.10 simple yoga poses [asanas] for you.

6.Ardha chakrasana(Half moon yoga pose):

Sleep with front side upward on yoga mat. Then bend your both the legs .Place hands besides head .Then lift the body and stay in this position for 1-2 minutes. Breathe normally. Ardha chakra means halfmoon. In this yoga pose yogi looks like half moon. That’s why this yoga pose is known as Ardha chakrasana. This yoga pose will make your spine flexible, which will give you a long lasting youth. It will also give your chest a proper shape. This yoga pose will also help you in case of constipation, and will make you more active.

ardhachakrasana - Yoga Poses for Beginners.10 simple yoga poses [asanas] for you.

7.Bhujangasana(Cobra yoga pose):

Sleep with front side downward on yoga mat. Then place your two hands beside body. Lift the upper portion of the body and stay in this position for 2-3 minutes. Breathe normally. Bhujanga means snake. In this yoga pose, yogi looks like snake. That’s why this yoga pose is called bhujangasana. This yoga pose will make your spine flexible. It will also strengthen your nerves and muscles associated with heart. This yoga pose will give a proper shape to your front muscles.

bhuj asan 1024x752 - Yoga Poses for Beginners.10 simple yoga poses [asanas] for you.

8.Pawanamuktasana (Wind relieving yoga pose):

Sleep with front side upward on yoga mat.  Bring your two knees near to chest .Hold it in this position and breathe normally. Then straighten your legs and relax. Pawan means wind and mukta means relieved. Generally this yoga pose helps to relief winds present in your intestine. Pawanamuktasana yoga pose has several other benefits. This yoga pose will help you in reducing belly fat and strengthening your nerves and muscles. It will also increase your hunger and cure constipation.

pawan muktasana 1 - Yoga Poses for Beginners.10 simple yoga poses [asanas] for you.

9.Ushtrasana(Yoga camel pose):

Sit on your knees on yoga mat and keep the body straight. Then bend the body backward and hold your heels with hands. Lean your head backward and stay in this position. Ushtra means camel.In this yoga pose, yogi looks like camel. That’s why it is called ushtrasana. Stay in this position for 3 minutes and breathe normally. This yoga pose will make your spine flexible, which will make you younger. It will strengthen your front and back muscles. This posture helps children to increase height.

10.Gomukhasana(Cow face pose):

 Sit on yoga mat with your legs straight. Bend one leg and place other leg on this. Bend other leg also . Raise one hand upward and keep another hand on your back. Bend the raised hand hold the other hand with it .Stay in this position for 2-3 minutes. This yoga pose has several benefits. This posture will strengthen your spine. It will be very helpful if you want to practice celibacy. Also this yoga posture will help you to reduce unwanted sex drive.

FAQ

Why is yoga so healthy?

Yoga includes poses, breathing techniques,mudra, kriya, meditation . All of these have very positive effect on your body. Yoga poses make your body flexible and strong.Breathing will provide oxygen to different part of your body. Other kriya and mudra also cleanse your body and make you fit.Meditation helps you to focus your mind. In these ways, yoga makes your body healthy.

Which type of yoga is best for beginners?

There are lots of things to do in yoga. Beginners must start with basic yoga poses, breathing techniques or pranayama and meditation. These are generally known as hatha yoga. When you will be expert in these, then you must do advanced yoga, kriya, mudra etc.

How much yoga should a beginner do?

In the beginning, you can do yoga every alternative day.Then you can do yoga 6 days in week.You must take rest for one day in a week. Best time to do yoga is morning. Try to do yoga for 20 to 30 minutes in a day.In the beginning, it might be difficult for you to do all yoga poses perfectly. But later you will be easy for you when you will practice regularly.

Can you lose weight with yoga?

Yoga is very effective when it comes to weight loss.Yoga poses increases metabolism , which leads to weight loss.Also you can do yoga to reduce excess fat in your body. Yoga is more nature friendly process to lose weight than gym.

Is yoga actually a good workout?

There are differences between yoga and workout. Workout includes fast body movements.On other hand, yoga includes postures, mudras, kriya and meditation. Yoga is more effective than workout. Sometimes few workout have some side effects, but yoga has no such side effects.Yoga can give you a healthy disease free life.

Does Yoga change your body shape?

Yoga can change your body shape. Yoga poses will help you to reduce unnecessary belly fats. Apart from this , yoga makes your muscles stronger. In this way yoga poses can give you a good body shape.Yoga also helps to loose weight.

Can yoga reduce weight in a month?

It is fact that yoga poses increase metabolism and reduce weight. If you practice yoga poses intensively, regular and perfectly, it can reduce your weight within a month.

Is yoga better than gym?

For gym , you need many equipment, and money. Gym makes you exhausted. On other hand, you do not need equipment, money to do yoga. Even as a beginner, you can do yoga at home without searching for any yoga studio. Yoga will make your body energized and make your mind focused. It is difficult for old people to do gym, but they can do yoga easily.So you can say yoga is better than gym.

Is it OK to do the same yoga routine everyday?

In yoga you must focus on perfection. Perfection means, proper yoga poses, proper breathing and focused mind. This perfection can be achieved by doing yoga regularly. But you must not over practice yoga. It may be harmful. So take one or two days rest in week.

Beginners should start their yoga journey with these basic yoga poses.In the very beginning start with these simple yoga poses and do it perfectly.Always focus on breathing while doing yoga poses. Remember, you should inhale while bending backward and exhale while bending forward. Gradually you can practice more complex yoga and become an expert yogi. Wish you all the best for your yoga journey.

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