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New to yoga? Start your journey with some basic yoga poses that are quite simple yet effective. Yoga can be intimidating, especially for beginners. However, starting with some simple yoga poses can help begin your yoga journey smoothly without any complications.
Regardless of what your goals are, yoga can be very beneficial not just for physical health but for mental health as well. In this article, we will discuss easy yoga for beginners and a few simple poses or asanas newbies can do without worrying about flexibility or balance.
Basic yoga poses for beginners
Just grab a yoga mat, and start with this easy yoga sequence. Take your time, and flow through these poses slowly – do not rush or force yourself. If any pose feels challenging, stop and relax. Let's get started:
#1 Mountain pose (Tadasana)
The mountain pose is one of the most basic yoga poses to start your yoga journey. Although this asana looks easy, it's the basis for all standing yoga poses and inversions. When done correctly, this yoga pose can help strengthen the legs and torso and ease anxiety too.
To do the mountain pose:
- Stand straight with your big toes touching and heels apart. Place your hands on your sides.
- Pressing into all four corners of your feet, i.e., little toe, big toe, left side heel, and right heel, push into your feet firmly, and engage your entire leg muscles.
- Take long deep breaths, and roll your shoulders back and up. Close your eyes for a few seconds, and stay in the position.
#2 Tree pose (Vrksasana)
The tree pose is also one of the most basic yoga poses that give practitioners an easy introduction to balancing postures.
While doing this asana, focus your gaze on a fixed spot, and try to keep your neck and head balanced at all times. You can also try different foot positions such as the heel resting on the opposite ankle, below or above the ankle, or on a yoga block.
To do the tree pose:
- Begin in the mountain pose with your hands in the front in a prayer position or anjali mudra.
- Press your feet onto the floor, and distribute your weight equally on all corners of each foot. Slowly shift your weight into your left foot while lifting your right off the floor.
- Keep your left leg straight, but do not lock your knee. Bend your right knee, and bring the sole of your right foot onto your left inner thigh.
- Firmly press your foot into your thigh, and balance yourself on your left leg, and hold the position for a few seconds.
- If that feels challenging, simply place the sole of your right foot on your left shin, and balance.
- Keep your gaze on something straight in front of you.
#3 Downward-facing dog (Adho Mukha Svanasana)
The downward-facing dog is an effective yoga pose that helps stretch the back leg muscles, lengthens the spine, and also cures digestion problems. It's considered one of the most basic yoga poses, as it's quite easy to perform and doesn’t involve any complicated twists or bends.
To do the downward-facing dog:
- Get into all fours with your wrists under the shoulders and legs extended behind.
- Push your hands into the floor, and slowly lift your hips up as far as you can. Make sure to keep a neutral spine and shoulder muscles engaged at all times.
- Keep your legs straight and heels pressed into the floor.
- Hold this posture for a few counts, and return to the starting position.
#4 Child’s pose (Balasana)
The child’s pose is another simple and basic yoga pose that can help calm the mind and reset the nervous system by alleviating anxiety and promoting energy.
To do the child’s pose:
- Start in the downward-facing dog pose, and release your knees to the ground. Pull your hips back on your heels, and rest your head on the floor.
- Place your hands stretched in the front, or position them next to your body.
- Stay in this position for a few minutes, and relax your shoulders, spine, and back.
#5 Standing forward bend (Uttanasana)
Standing forward bends are result-worthy and the most basic yoga poses or asanas that gently stretch the calves, hips and hamstrings. It also strengthens the knees and thighs and helps reduce depression and fatigue.
To do the standing forward bend pose:
- Stand straight with your feet slightly apart from one another.
- Raising your hands, bend, and fold over your legs. If that feels challenging, slightly bend your knees, and release your spine.
- Keep your legs bent, with your feet at hip-width distance for more support. Clasp opposite elbows with your hands, and let your head hang straight.
- Hold the posture for a few minutes, and relax.
Now that you know about these basic yoga poses, try them, and see how they work for you. Give yourself plenty of time to master these basic yoga poses, and do not rush through the postures, as that can strain the muscles. Perform these poses on a yoga mat to feel more comfortable.
