If you are completely new to yoga or starting yoga for the first time, then there are many yoga Asanas for beginners which are necessary to learn, so that you can do them easily. Then whether you are doing yoga in a yoga class or home or doing yoga in your office chair.
It is sometimes not possible to tell everything in brief because more than 300 asanas have been mentioned in yoga science. But to perform these asanas, the body has to adapt to them. The beginning of these asanas is said to be of great importance to begin the yoga journey of a yogi.
That is why in this article I will give you information about 9 yoga asanas of beginners . If you keep doing these asanas even for 5-10 breaths daily and leave, then these will help in preparing your body and mind for practicing the rest of the yoga asanas.
Best Yoga Asanas for Beginners
- Adho Mukha Svanasana(Downward Facing Dog Pose)
- Paschimottanasana(Seated Forward Bend Pose)
- Tadasana(Mountain Pose)
- Vrikshasana( Tree Pose)
- Setu Bandhasana(Bridge Pose)
- Balasana(child’s pose)
- Bhujangasana (Cobra Pose)
- Sukhasna(Easy pose)
- Trikonasana(Triangle pose)
1.Adho Mukha Svanasana(Downward Facing Dog Pose)
Adho Mukha Svanasana is a very important posture of yoga science. Yoga gurus and yoga teachers first teach those who wish to learn yoga how to practice yoga. The downward Facing Dog Pose gives good stretch and strength to the whole body.
Just like eating an apple every day, the doctor does not come home. In the same way, doctors and diseases stay away from you even by practicing low-altitude respiration daily. By practicing this asana, you also keep away from problems like stress, anxiety, depression, and insomnia.
How to do Adho Mukha Svanasana(Downward Facing Dog Pose):
- Lie on your yoga mat.
- Breathing, lift the body with your feet and hands, and draw a table-like shape.
- While exhaling, slowly raise the hips upwards.
- Keep your elbows and knees tight.
- Decide that the body is inverted in the shape of ‘V’.
- During the practice of this asana, the shoulders and hands remain in a straight line.
- The feet will remain in line with the hips. Keep in mind that your ankles will be outward.
- Now press your hands down towards the ground.
- Try to stretch the neck longer.
- Keep your ears touching the inner side of your hands.
- Try to focus your eyes on the navel.
- Stop for a few seconds and then place the knee on the ground.
- Return to the table-like position again.
2.Paschimottanasana(Seated Forward Bend Pose)
Paschimottanasana is the most important posture of yoga science. This asana is performed by sitting and leaning towards the front.
With this practice, the hamstrings, lower and upper back as well as the sides also get a good stretch.
Paschimottanasana is the best posture for every yogi who has recently started practicing yoga.
How to do Paschimottanasana:
- Sit with both legs spread straight.
- There should be no distance between the two legs and keep the legs as straight as possible.
- Also, keep the neck, head, and spine straight.
- After this, keep both your palms on both knees (Knees).
- Now bend your head slowly forward.
- Try to touch the toes with hands without bending the knees.
- Inhale deeply and exhale slowly.
- Try to touch your head and forehead with both knees.
- Bend the arms and try to touch the ground with the elbow.
- Release the breath completely and stay in this posture for some time.
- After a few seconds, return to the previous pose.
- Now inhale normally and repeat this asana 3 to 4 times.
Tadasana is made up of two Sanskrit words tada and asana. Here Tada means Mountain ie Mountain and Asana means Pose.
Tadasana yoga posture is very effective for stretching both legs and body and for increasing the length.
Apart from this, doing this asana has many benefits to the body. It keeps us away from various disorders and also removes the problems of the body.
How to do Tadasana(Mountain Pose)
- Stand upright on the floor and maintain a small distance between the two legs.
- After this, keep your hands completely open while touching the body.
- Now while breathing, raise both your arms up and interlock the fingers of the hands.
- After this, raise your heels and stand on the toes. Now feel the stretch from the feet to the toes and the body.
- While breathing, stay in this posture for some time.
- Now, while exhaling, come to the posture of relaxation.
- Repeat this yoga pose at least 10 times. You will definitely see the difference.
4.Vrikshasana( Tree Pose)
Vrikshasana is an excellent posture for beginners, standing like a tree, and balancing it. This asana helps the yogi to increase focus and regain balance. During the practice of this asana, you learn to balance the breath and also balance the body on one leg. This asana helps strengthen you from the core.
How to do Vrikshasana( Tree Pose)
- Stand upright on yoga mats in careful posture.
- Bring both hands to the thighs.
- Slowly bend the right knee and place it on the left thigh.
- Keep the left foot firmly ground on the ground.
- Keep the left leg very straight and normalize the speed of breath.
- Slowly raise both arms upwards while exhaling.
- Make a ‘Namaskar’ pose by moving both hands up.
- Keep an eye on something kept away and keep balance.
- Keep the spine straight. The body will remain strong as well as flexible.
- Keep drawing deep breaths inward.
- Let the body loose while exhaling.
- Slowly bring your hands down.
- Now apply the right leg also on the ground.
- Stand as if you were standing before the posture.
- Now repeat the same process with the left leg also.
5.Setu Bandhasana(Bridge Pose)
Sethu Bandhasana is, in effect, the opposite posture of the Adhomukha Shwansana. In the downward-facing dog, where the body is tilted forward. At the same time in the Setu Bandhasana, the body is tilted backward. This is considered the best yoga asanas for beginners who have recently started practicing yoga.
How to do Setu Bandhasana:
- Lie on your back on the yoga mat. Keep the breath speed normal.
- After this, keep the hands in the side.
- Now slowly bend your legs from the knees and bring them to the hips.
- Raise the hips as high above the floor as possible. The hands will remain on the ground.
- Hold your breath for a while.
- After this, return to the ground exhaling.
- Straighten the legs and relax.
- Start again after resting for 10-15 seconds.
After doing yoga, there is a situation when the yogi needs rest. In such a state, yogis practice Balasana to relax and relieve body fatigue. Balasana is the best yoga asanas for beginners.
How to do Balasana(child’s pose):
- Sit on your knees on yoga mats.
- Touch both ankles and ankles.
- Slowly spread your knees outward as much as possible.
- Draw a deep breath and lean forward.
- Move the stomach between the two thighs and exhale.
- Widen the sacrum at the back of the waist.
- Now try to pull the hip towards the navel.
- Stabilize on the inner thigh.
- Try to lift the head slightly behind the neck.
- Try to pull the tailbone towards the pelvis.
- Bring your hands to the front and place them in front of you.
- Both hands will remain in the knees.
- Try to touch both shoulders from the floor.
- The stretch of your shoulders should be felt throughout the back with a shoulder blade.
- Remain in this position for 30 seconds to a few minutes.
- Breathe in slowly pulling the front torso.
- Tilting the pelvis down, lift the tail bone and return to normal.
7.Bhujangasana (Cobra Pose)
Different types of asanas exist in Yoga. But all asanas have different body postures and each asana has advantages in many ways to the body. Of these, Bhujangasana is a very easy and important yoga asanas for beginners.
If you regularize Bhujangasana, it will relieve you from stress, anxiety, and depression and your mind will also remain calm.
Bhujangasana proves beneficial in keeping the body more active and strong. Performing Bhujangasana is very easy and this asana can be done at any time.
How to do Bhujangasana (Cobra Pose)
- Lie on the ground on your stomach and keep your toes straight on the floor and floor the forehead in a relaxed position on the floor.
- Close both legs by bringing them. Your both feet and heels touch each other.
- Now bring the palm of your two hands under your shoulder and keep both your elbows parallel to the floor and slowly bring them closer to the torso of your neck.
- Relax your head, chest and abdomen, including the navel touching the floor, while lifting long breaths and lift it slowly.
- Now gently twist your neck torso backwards towards the back and lift the body off the floor by supporting with both your hands.
- Breath stops continuously until the back is in curved shape.
- If possible, keep your palm and arms straight and keep your head bent backwards.
- During this time, do not put any pressure on your shoulders even if your elbows are slightly bent.
- Also make sure that the legs of your feet are exactly adjacent to each other.
- Initially while doing this asana, stay in this posture for a while, but gradually increase the time of this posture.
Sukhasana yoga is a very well-being of yoga for people of all ages. These are the simplest yoga asanas for beginners. There is a whole inner life in Sukhasana which you will discover with practice. This asana also keeps your mind calm and healthy.
How to do Sukhasana(Easy Pose)
- To perform Sukhasana, first of all sit the yoga mat on the floor with the legs of the bed straight.
- Take a couple of long breaths, and keep your spine straight.
- Then bend the left leg and place it on the thigh of the right foot or below the knee of the right foot, in which you have ease.
- Now bend the right leg and place it under the thigh of the left foot or below the knee of your left foot.
- Keep straight on your head and neck without any kind of splash.
- With this, keep both hands on the knees in meditation posture.
- Keep your body in a comfortable position.
- Now close the eyes and keep the whole body loose.
- Do this asana for 10-12 minutes or according to your capacity.
Trikonasana is made up of two Sanskrit words, Trikona and aasan. It means a triangle.
Trikonasana is very important for health, and performing this asana has many benefits to health.
This asana fills a person with energy and provides more stamina for regular action. So that we can work more active throughout the day.
How to do Trikonasana(Triangle pose)
- Stand up straight with your legs wide.
- According to your length, stand at least two or three feet between the two legs by making proper space.
- Do not bend your spine, but stand upright. After this, bring your arms parallel to the floor and breathe while moving your palm downwards.
- Now slowly exhale and bend your body to the left and touch the floor with your left-hand finger and touch the left ankle.
- Your right hand should be straight. Now turn your head and look at the tip of the finger of the right hand.
- Repeat this mudra five to seven times and then take a deep breath and straighten your hands and stand up straight as before. Now take a deep breath at least five to ten times.
- Exhale and bend your hip to the right and touch the floor with the finger of the right hand and the right hand must touch the ankle of the right foot.
- Stay in this posture for ten seconds.
- After that, keep your hands straight and stand in your place and inhale.
- If you do this asana from both sides, it is called a round of trikonasana.
- When we do this asana for six rounds it is called Trikonasana.