Practicing yoga poses is a form of physical exercise which is a culmination of physical, mental, and spiritual formation. Yoga is often considered to be a difficult to master. Yoga, however, is a hidden gem that everyone must unravel.
Many people believe that Yoga is a slow and pristine form of workout. However, in reality, it is much more than that. Yoga disciplines your mind and body. It makes you fit and healthy. Yoga when practiced under guidance and regularly is a healthy and easy replacement for your regular workout routine.
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Simple yoga poses
You can start by including everyday yoga poses in your routine with a 15 minutes session of yoga every day and slowly increase your timing as well as difficulty level. Although there are many yoga poses you can start with simple basic yoga poses for beginners and learn other difficult poses subsequently. Here are some of the best Yoga Poses for Beginners.
Seated Forward Bend (Paschimottanasana)
This is one of the everyday yoga poses which focuses on your lower back, hips, and thighs.
- Sit on your yoga mat keeping your legs together facing forward and join your feet.
- Keep your back straight.
- Try to stretch your hands to the feet or as far as possible.
- This is one of the best yoga poses if you want to comfort your back from a tiring day of work.
Bending Backward Pose (Ardha Chakrasana)
This is one of the everyday yoga poses which focuses on your thighs, back, and lower back.
- Stand on the floor
- Place your hands on your waist.
- Bend your back and try to go as behind as possible maintaining your balance.
- This is one of the best yoga poses for relief from back pain.
Easy Pose (Sukhasana)
This is one of the everyday yoga poses which can be done by beginners to relax.
- Sit comfortably on the yoga mat.
- Cross your legs and place your palms on your knees.
- Close your eyes and concentrate on your breathing.
This is one of the daily yoga poses for beginners which calms and relaxes you.
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Hero Pose (Virasana)
This is one of the everyday yoga poses for stretching your legs.
- Kneel on the floor with both your knees.
- Stretch your thighs apart slightly more than your hips.
- Sit on your hips so that your feet are placed beside your hips.
- Place the top of the feet on the floor.
This is one of the daily yoga poses for beginners for relief from tiring legs and feet.
Standing Forward Bending Pose (Hastapadasana)
This is one of the everyday yoga poses which focuses on your hamstrings.
- Stand straight.
- Bend from your waist keeping your legs straight.
- Try to touch your feet with your hands or bend down as much as possible.
This is one of the best yoga poses if you want to strengthen your thighs and knees.
Legs on the wall pose (Viparita Karani)
This is one of the everyday yoga poses which concentrates on your hips and legs.
- Place the yoga mat close to the wall.
- Put a blanket or cushion on the yoga mat near the wall.
- Position your hips in between the gap between the wall and the blanket or cushion.
- Lie down with your back facing the floor and stretch your legs parallel to the wall.
This is one of the daily yoga poses for beginners.
Chair Pose (Utkatasana)
One of the everyday yoga poses meant for strengthening your core muscles.
- Stand straight and join your hands above your head perpendicular to the ground.
- Bend your knees and try to place your thighs parallel to the ground or stretch as down as possible.
This is one of the best yoga poses for stretching your hamstrings and lower back.
Yogic Sleep (Yoga Nidra)
This is one of the best yoga poses which focuses on relaxing your entire body and relieves stress.
- This is one of the easiest daily yoga poses for beginners.
- Lie down on the mat with your back facing the ground.
- Place your arms comfortably on the sides.
- Close your eyes and concentrate on your breathing.
This is one of the everyday yoga poses which can be done at the end of your exercise routine.
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Bridge Pose (Setu Bandha Sarvangasana)
This is one of the everyday yoga poses which focuses on your lower back.
- Lie down on your back.
- Bent your knees perpendicular to the ground and place your feet on the floor.
- Place your hands on the floor beside your body.
- Lift your hips by pushing the feet and your hands.
This is one of the best yoga poses if you are looking to build your core strength.
Cobra Pose (Bhujangasana)
It is one of the everyday yoga poses that give relief to your lower back.
- Lie down on the floor on your front.
- Place your palms on the floor.
- Stretch your feet and place the top of your feet on the floor.
- Push with your legs and your palm and straighten your arms to lift your chest.
This is one of the best yoga poses if you are looking to stretch your lower back and spine.
Fish Pose (Matsyasana)
It is one of the best yoga poses if you are looking for relief from muscle pain in the upper part of your body.
You can start this pose by lying down with your back on the floor on your yoga mat.
- Place your hands on the mat with palms facing downwards.
- Try to push your chest in the opposite direction of the mat.
- Keep the body extended from your neck to your waist with emphasis on the chest.
This is one of the everyday yoga poses which focuses on the upper part of the body.
Happy Baby Pose (Ananda Balasana)
It is one of the best Yoga poses for working on your hip joints.
- Lie down on the floor with your back.
- Lift your knees and try to place it on your chest.
- Hold the feet with your hands and maintain the same pose.
This is one of the everyday yoga poses for stretching your hip joints.
Butterfly Pose (Baddhakonsasana)
This is one of the best yoga poses for stretching your groin and inner thighs.
- Sit on the yoga mat.
- Join both the feet together and lock them by your hands.
- Place your ankles in line with your knees such that your shin is at 90 degrees to the ground.
- Try to push your knees to the floor.
- Repeat the movement of legs.
This is one of the everyday yoga poses which strengthens your groin and inner thighs.
Sun Salutation (Surya Namaskara)
It is one of the most celebrated and best yoga poses for the entire body. It is a set of 12 poses which is done in a specified order. There are a few variations of the sequence depending on the instructor. This is one of the everyday yoga poses which is not limited to any one part of the body but benefits the entire body.
Embryo’s Pose (Garbha Pindasana)
This is one of the best yoga poses for stretching the lower back muscles.
- Kneel on both your knees.
- Sit with your hips on your ankles.
- Bend your upper body keeping your back straight.
- Try to place your head in between your knees.
- Rest your hands beside your body.
This is one of the everyday yoga poses which relieves lower back pain, stretches your lower back. It also tends to open your shoulders.
Angle pose (Konasana)
This yoga pose gives you a nice stretch after a long day of work.
- Stand with your legs at least 3 feet apart.
- Raise your hands parallel to the ground.
- Bend towards one side without lowering your hands.
- Try to bend as down as possible and try to touch your feet.
- Repeat on the other side.
This is one of the best yoga poses for stretching and warm up your entire body.
Gate Pose (Parighasana)
The gate pose focuses on your entire body.
- Stand with your legs at least 3 feet apart.
- Bend your left leg from your knees so that your entire left shin is touching the ground.
- Raise your left hand making one line from the knee to the stretched hand.
- Put your right hand on your right knee.
- Bend towards your right, try to maintain your left line intact.
This is one of the best yoga poses which is for your entire body. It tones your body right from your hands to your feet.
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Garland Pose (Malasana)
This pose focuses on your ankle, lower back, and groin.
- Stand with your legs 3 feet apart.
- Squat by bending your knees and lowering your hips.
- Fold your hands and place them together in front of your chest.
- If you are unable to place your heels to the ground put a cushion for support.
This is one of the best yoga poses for the opening of your hips and hip flexors.
Extended Puppy pose (Uttana Shishosana)
This yoga pose is focused on your back muscles and spine.
- Kneel down on both knees.
- Extend your arms above your head.
- Bend down and try to touch your arms to the floor.
- Ensure that you bend in a single line from your back to your arms.
This yoga pose would help you stretch your lower back and relieve you from any pain in the back.
Downward Facing Dog pose (Adho Mukha Swanasana)
This yoga pose concentrates on your lower back, hips, and thighs.
- Lie down on the yoga mat with your face downwards.
- Stretch and place your hands ahead of your body.
- Try to pull your body from your waist and push backward from your hands.
- Make a triangle of your body and hold this position.
This is one of the best yoga poses for stretching and strengthening your core muscles.
Planks Pose (Kumbhakasana)
This is a very common form of exercise. Many of you must have practiced in your regular work out schedule.
- Lie on the mat with your head down.
- Come to push up position.
- Position yourself such that your head to your feet are in a single line.
- Stay in this position for as long as you can.
This is one of the best yoga poses for increasing arm strength and reducing belly fat. It concentrates on your tummy region.
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Staff Pose (Dandasana)
This pose helps in strengthening the back muscles. It stretches the shoulders and chest. It also improves your posture.
- Sit with both your legs stretched in front of your body.
- Place your hands beside your hips on either side of your body, your palms facing the ground.
- Flex both feet and engage your thigh muscles.
- Place your shoulders right above your hips to ensure that your spine is upright.
This is one of the best yoga poses if you are looking to improve the posture and stretching of your back in the same exercise.
Locust Pose (Shalabhasana)
This pose strengthens the buttocks, vertebral column, legs, and arms.
- Lie down on the floor with your face facing downwards.
- Place your hands beside your body palm towards the ground.
- Lift the upper and lower part of your body in the air keeping your middle portion on the ground.
- Keep your hands in the air.
- Stretch as far as possible.
This is one of the best poses to stretch your thorax, navel, thighs, and shoulders.
Salutation Seal (Anjali Mudra)
This yoga is focused on concentration and relaxing your mind and senses.
- Sit with both your legs crossed.
- Place your hands together in a folded manner.
- Close your eyes and concentrate on your breathing.
This is one of the best exercises to rejuvenate the mind and body
Cat/Cow Pose (Marjaryasana/Bitilasana)
This particular yoga pose focuses on the spine.
- Lie down on your hands and knees.
- Tuck your chin in the chest and raise your back.
- Hold this cat pose for a few seconds.
- Bend the back, lift your chest and arch your shoulders back.
- This cow pose is to be held for a few seconds.
- Repeat the two exercises simultaneously.
It is one of the best yoga poses for stretching and relieving your back and lower back.
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There are many yoga poses specially curated for beginners. This physical activity can be practiced by one and all including children and old aged people. However, a few precautions must be followed while performing yoga.
Also, one should not decide to master any yoga pose at once or stretch oneself beyond their comfort zone. Thus, everyone must try doing Yoga with one pose or the other and benefit from the same.