Basic Yoga Poses for Beginners | Yoga Classes for Beginners | Health Tips

basic yoga poses for beginner, intermediate and advanced | basic yoga asanas | yoga positions exercise for beginners | yoga poses for beginners at home

Heyy, are you searching for yoga poses for beginners? Then here you come to the right place where you can scroll for easy yoga for beginners. You can do yoga exercises for beginners at home.


Yoga Poses for Beginners

Yoga is very good for your health. Yoga is a mixture of mental, physical and spiritual practices. In today’s life, it has become necessary to work for earning enough money to get basic requirements. You can only work properly when you are mentally healthy. Doing yoga every day will help you to gain inner peace. So, you can concentrate more on your work and get promotion !! Yupiii 🙂

Vinyasa yoga, beginners yoga and all other types of yoga are there to guide you properly. If you have not started basic yoga then this is the chance to get started. Basic yoga poses with its Sanskrit names and benefits are available here.


  • You’re happier
  • Improves posture and strengthens back
  • Confidence booster
  • Helps you keep your cool
  • Top to toe toning
  • Better libido
  • You sleep better

Now you don’t require to go for special yoga classes because yoga online is available for you just by searching yoga poses for beginners in Google.com


Yoga for Beginners

There are some yoga positions for beginners you can try out at home. You don’t require special yoga instructor or yoga classes. You should definitely try out basic yoga asanas. Yoga is a technique for controlling body and mind.

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basic yoga poses for beginner, intermediate and advanced | basic yoga asanas | yoga positions exercise for beginners | yoga poses for beginners at home

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Enjoy easy and basic yoga poses for beginners 🙂


Bound Angle (Baddha Konasana):

Bound Angle (Baddha Konasana) Benefits:

  • Strengthens and improves flexibility in the inner thighs, groins, and the knees
  • Helps prepare the hips and groins for meditative seated poses, which require more flexibility in these areas
  • Helps to sooth menstrual discomfort and digestive complaints
  • Stimulates the abdominal organs, potentially improving the health of the ovaries, prostate gland, kidneys, and bladder.
  • Alleviates fatigue, according to traditional yoga texts
  • Helps open up the lower back and relieves sciatica
  • Metaphysically opens up the groin area helping to relieve sexual inhibitions and guilt.

 Bound Angle (Baddha Konasana) Steps:

  1. Sit on the floor with your legs straight.
  2. Then bend your legs inwards. Make sure that the heels of your feet are joint when touching each other.
  3. Interlace the fingers around the toes.
  4. Now lower your knees and touch the floor. Keep the feet firmly.
  5. Inhale and move slowly your head towards your front.
  6. Stay in these position for few seconds. Bread in and breath out.
  7. Slowly raise your head and release your hands.
  8. Lay down and relax!


Cobra Pose (Bhujangasana):

Cobra Pose (Bhujangasana) Benefits:

  • Stretches muscles in the shoulders, chest, and abdominals
  • Decreases stiffness of the lower back
  • Strengthens the arms and shoulders
  • Increases flexibility
  • Improves menstrual irregularities
  • Elevates mood
  • Firms and tones the buttocks
  • Invigorates the heart
  • Stimulates organs in the abdomen, like the kidneys
  • Relieves stress and fatigue
  • Opens the chest and helps to clear the passages of the heart and lungs
  • Improves circulation of blood and oxygen, especially throughout the spinal and pelvic regions
  • Improves digestion
  • Strengthens the spine
  • Soothes sciatica
  • Helps to ease symptoms of asthma

Cobra Pose (Bhujangasana) Steps:

  1. Lie down on your belly.
  2. Place your palms under your shoulders and feet should be flat on the floor.
  3. Press tops of your feet down to the ground, press your palms into the floor evenly, push your shoulders slightly back. This means that lift your upper torso until you are comfortable.
  4. Even you are in the highest position note that doesn’t straighten your elbows.
  5. If you are high enough, look up otherwise just look forward.
  6. Then hold it for 6-12 seconds.
  7. And then slowly put your head down.
  8. To release this position, sit back onto your heels and forehead to the floor, hands can be stretched in front or back on the floor.
  9. If your head is not reaching to the ground then place your forehead to your palms so that to make sure you are relaxed. This is because to make back stretched and relax completely.


Seated Boat (Naukasana):

Seated Boat (Naukasana) Benefits:

  • Strengthens the abdomen, hip flexors, and spine
  • Stimulates the kidneys, thyroid and prostate glands, and intestines
  • Helps relieve stress
  • Improves digestion

Seated Boat (Naukasana) Steps:

  1. Sit down with knees close to your chest and feet on the floor.
  2. Keeping your body close to vertical.
  3. Hold behind your knees and lift your feet to bring shins parallel to the ground.
  4. Release your hands and stretch arms straight forward.
  5. Lean back slightly as you stretch your legs straight.
  6. Keep your chest open and shoulders back rather than rounded forward.
  7. Practice keeping your body and thighs closer to vertical by keeping knees bent.
  8. If your tailbone gets in the way when straightening legs, sit on a towel or blanket.


Tree Pose (Vrikshasana):

Tree Pose (Vrikshasana) Benefits:

  • Tree Pose stretches the thighs, groins, torso, and shoulders.
  • It builds strength in the ankles and calves,
  • tones the abdominal muscles.
  • The pose also helps to remedy flat feet and is therapeutic for sciatica.

Tree Pose (Vrikshasana) Steps:

  1. Stand on the ground.
  2. Bend your left knee forward. Shift all your weight into the right leg.
  3. Turn the left knee to the left wall resting the heel against the right leg.
  4. Raise your left feet up as high as you can maintain your balance.
  5. Hips should point in front so that your left knee can open up properly.
  6. When you are balanced, slowly bring your palms together. Your gaze should be in front.
  7. Breathe and hold for 4-8 breaths.
  8. And then repeat for the other side.


Standing Backbend (Anuvittasana)

Standing Backbend (Anuvittasana) Benefits:

  • Standing Backbend opens the front of the body
  • Strengthens the respiratory, cardiovascular and endocrine systems

Standing Backbend (Anuvittasana) Steps:

  1. Stand in a mountain pose.
  2. Raise your hands up straight and cross all your fingers with each other except index fingers.
  3. Keep your legs tighten, your gaze on your fingertips.
  4. Inhale and bend backward as much as you can. Your legs should be straight.
  5. Hold it for 4-5 breaths and return to mountain pose.


Backbend (Ustrasana):

Backbend (Ustrasana) Benefits:

  • Counteract rounded shoulders
  • Increase mobility of spine
  • Improves posture
  • Boost your mood, relieve stress and wake you up
  • Opens the heart and the mind
  • Relieve chronic back or neck pain
  • Improve breathing
  • Stretch your abdominal muscles & internal organs
  • Relieves insomnia and restlessness

Backbend (Ustrasana) Steps:

  1. Kneel on the ground with your knees hip width and thighs perpendicular to the floor.
  2. Bend at your knees back and hold your ankle with hands.
  3. Hold it for 4-6 breaths and release.


Head to Knee 1 (Janu Sirsasana):

Head to Knee 1 (Janu Sirsasana) Benefits:

  • Calms the brain and helps relieve mild depression
  • Stretches the spine, shoulders, hamstrings, and groins
  • Stimulates the liver and kidneys
  • Improves digestion
  • Helps relieve the symptoms of menopause
  • Relieves anxiety, fatigue, headache, menstrual discomfort
  • Therapeutic for high blood pressure, insomnia, and sinusitis
  • Strengthens the back muscles during pregnancy (up to second trimester), done without coming forward, keeping your back spine concave and front torso long.

Head to Knee 1 (Janu Sirsasana) Steps:

  1. Sit down on the mat.
  2. Stretch your legs forward.
  3. Bend your right leg from knee. Keep your other leg straight.
  4. Inhale with your arms up.
  5. Then, exhale and try to hold your left sole, wrapping with all your fingers.
  6. If possible then try to touch your head to your left knee.
  7. Hold it for 3-8 breaths.
  8. Repeat the same for the other side.


Standing Forward Bend Variation (Uttanasana):

Standing Forward Bend Variation (Uttanasana) Benefits:

  • Calms the brain and helps relieve stress and mild depression
  • Stimulates the liver and kidneys
  • Stretches the hamstrings, calves, and hips
  • Strengthens the thighs and knees
  • Improves digestion
  • Helps relieve the symptoms of menopause
  • Reduces fatigue and anxiety
  • Relieves a headache and insomnia
  • Therapeutic for asthma, high blood pressure, infertility, osteoporosis, and sinusitis

Standing Forward Bend Variation (Uttanasana) Steps:

  1. Stand in a mountain pose.
  2. Widen your legs around 3.5 – 4.5 feet apart.
  3. Now to begin, interlace your fingers behind your back and squeeze your shoulders together.
  4. Push your head a little bit back as you inhale and then exhale while forwarding your upper body in between your feet.
  5. Be in this position for 4-6 breaths.


Half Moon Balance (Ardha Chandrasana)

Half Moon Balance (Ardha Chandrasana) Benefits:

  • Strengthens the abdomen, ankles, thighs, buttocks, and spine
  • Stretches the groins, hamstrings and calves, shoulders, chest, and spine
  • Improves coordination and sense of balance
  • Helps relieve stress
  • Improves digestion

Half Moon Balance (Ardha Chandrasana) Steps:

  1. Go into the warrior pose 2.
  2. Place your right hand on the floor.
  3. Move your left leg upwards as much as you can in the beginning and your left hand on the top with fingers wide.
  4. Inhale and exhale.
  5. Hold it for 4-6 breaths.
  6. Repeat it for the other side.


Child’s Pose (Balasana):

Child’s Pose (Balasana) Benefits:

  • Releases tension in the back, shoulders, and chest
  • Recommended if you have dizziness or fatigue
  • Helps alleviate stress and anxiety
  • Flexes the body’s internal organs and keeps them supple
  • It lengthens and stretches the spine
  • Relieves neck and lower back pain when performed with the head and torso supported
  • It gently stretches the hips, thighs, and ankles
  • Normalizes circulation throughout the body
  • It stretches muscles, tendons, and ligaments in the knee
  • Calms the mind and body
  • Encourages strong and steady breathing

Child’s Pose (Balasana) Steps:

  1. Kneel on the floor.
  2. Bring your knees apart and toes together.
  3. Bend forward and touch your chin to the floor.
  4. Your hands should be straight in the front, palm facing the floor.
  5. Hold it for 30 seconds to a few minutes.


Standing Side Bend Pose (Urdhva Hastasana)

Standing Side Bend Pose (Urdhva Hastasana) Benefits:

  • Side bends bring balance to your entire body.
  • They lengthen the abdominal muscles, hips, and thigh muscles while improving flexibility in the spine.
  • Side bends also stretch the muscles between the ribs (the intercostal muscles).
  • Stretching out the intercostals will open up the ribcage and lungs, which will improve your breathing capacity.
  • It will also relieve respiratory conditions, such as asthma, allergies, and colds.
  • Additionally, side bends stretch the abdominal muscles and digestive organs. This aids and regulates digestion, elimination, and metabolism.

Standing Side Bend Pose (Urdhva Hastasana) Steps:

  1. Stand in a mountain pose.
  2. Interlace fingers.
  3. Move your hands over your head.
  4. Pressing your right hip and bending to the left side. Make sure your feet are always touched to the ground.
  5. Breathe and hold for 3-6 breaths.
  6. Repeat the same for the other side.


Sitting Forward Bend (Paschimottanasana):

Sitting Forward Bend (Paschimottanasana) Benefits:

  • Calms the brain and helps relieve stress and mild depression
  • Stretches the spine, shoulders, hamstrings
  • Stimulates the liver, kidneys, ovaries, and uterus
  • Improves digestion
  • Helps relieve the symptoms of menopause and menstrual discomfort
  • Soothes a headache and anxiety and reduces fatigue
  • Therapeutic for high blood pressure, infertility, insomnia, and sinusitis
  • Traditional texts say that Paschimottanasana increases appetite, reduces obesity, and cures diseases.

Sitting Forward Bend (Paschimottanasana) Steps:

  1. Sit on the mat (folded blanket) with back straight and legs straight forward with toes pointing the sky.
  2. Now inhale and bring your hands up and slowly exhale while moving forward and try to hold your toes with both your hands. If initially, you can’t reach your toes try to hold ankle instead.
  3. Your head should face the ground or touch your knee-shin part.
  4. Make sure your legs are straight and not bend the knee.
  5. Hold for 4-6 breaths.


Staff Pose (Dandasana):

Staff Pose (Dandasana) Benefits:

  • Strengthens the back muscles
  • Stretches the shoulders and chest
  • Improves posture

Staff Pose (Dandasana) Steps:

  1. Sit straight on the mat with legs straight forward and toes pointing the sky, your back straight and hands on either side of your body.
  2. Lean back and look upwards towards the ceiling.
  3. Your hands should be behind your body and palms pointing downwards.
  4. Now relax and feel the breath, be calm and quiet, be still and finished 🙂
  5. Release your pose.


Cat Hold (Marjaryasana):

Cat Hold (Marjaryasana) Benefits:

  • Stretches the back torso and neck
  • Provides a gentle massage to the spine and belly organs

Cat Hold (Marjaryasana) Steps:

  1. To start you are going to come onto all fours. Make sure that the shoulder is over the wrist and your knees are right underneath your hips.
  2. Now, inhale while falling the belly down, rolling the shoulders back and the gaze comes up towards the sky.
  3. And then as you exhale you are going to reverse that – carve the belly in, puff the rib cage up and look in at your navel.
  4. Inhale and exhale.
  5. Repeat this process for 10-15 times.


Wind-Relieving Pose (Pavanamuktasana):

Wind-Relieving Pose (Pavanamuktasana) Benefits:

  • Strengthens the back and abdominal muscles
  • Tones the leg and arm muscles
  • Massages the intestines and other organs in the abdomen
  • Helps in digestion and release of gas
  • Enhances blood circulation in the hip joints and eases tension in the lower back

Wind-Relieving Pose (Pavanamuktasana) Steps:

  1. Lie in a comfortable position on your back.
  2. Bend your left leg and hold it with both your hands wrapping around your left shin.
  3. Exhale, bring your forehead towards your left knee and give yourself a hug.
  4. Stay for 4-6 deep breaths and then release!
  5. Repeat the same for another side.



So, here were some beginner yoga poses where you can practice it at home or any place suitable for yoga asanas. Along with these basic yoga asanas, you should take care of your health too. So, we are instructing you yoga poses for beginners with health tips.

The one who is trying to lose weight or gain weight or for any other reasons, the one who is yoga beginners should take care of their diet along with yoga workout exercises.

Surabhi Patel

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