Yoga for Beginners: 10 Fundamental Postures (Asanas) to Get You On track


Being a learner isn’t simple but the first yoga class you will ever take will be more than enough to make you frequent on the mat. Half an hour into the session, you will start feeling the sweat. Every posture will test your physical stamina and flexibility and you would enjoy that, although progressively.

While you move through a progression of poses, from Surya Namaskar to Naukasana, all muscles in your body will get involved. Working your limbs, shoulders stretched, twisting your upper body. We have to manage between maintaining postures and trying to inhale the right way. You will feel light, relaxed after every posture.
Maybe few people will tell you that yoga is too lengthy and uninteresting instead it is a strong and complete workout. This antique procedure of vigor with origins in India emphases on emerging steadiness, power, and flexibility. Don’t let anybody misguide you as these are all significances of performing yoga and not preconditions. No one assumes you to lead the postures on the very first day. Yoga is all about imposing past your body’s limits over time. To start, it’s beneficial to keep the subsequent facts in mind. Read them below:

  • If you have a history of a lingering disease or are improving from an injury, refer your doctor before starting. Let your yoga tutor know of any wounds or troubles.
  • Do what you effortlessly can. There is no race. You are likely to move at your own step. Listen to your physique and do not force yourself.
  • Many aids of the yoga practice will unfold progressively. Be regular in your exercise and don’t give up since you can’t touch your toes in the first go.
  • Don’t get disheartened by the early absence of flexibility or strength, it progresses over the period. Be patient and give your body the time to answer.
  • Emphasis on the breath, right from the start.
  • Realise that everybody is unique. Everyone has diverse levels of strength, energy, and flexibility. Your routine and aims may also differ. Find a style of yoga that matches your desires.

Your yoga rehearsal can do much more than offer muscle power and decrease anxiety. A study led at the University of Illinois specifies that short 20-minute class of yoga can help your brain work better and keep your mind attentive. A lot depends on the type of postures you do – some of them are stimulating like backbends while ahead curves have a soothing result. Stand-up postures affect energy and corresponding postures nurture attentiveness. Turns will help you cleanse the body and discharge strain. If you have just started the yoga, start with these elementary asanas.

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Every pose can be held for 3 to 5 long breaths. You can rehearsal these twice a week and slowly make it a part of your everyday schedule.

Here are limited fundamental Yoga postures that can assist you to begin:


1. Tadasana (Mountain Pose)

Source: bigodino

This pose clarifies one to stand with good stability like a mountain. The word ‘Tada’ means a mountain, that’s where the name comes from. It includes the main groups of muscles and increases attention and awareness. It is the starting position for all the other poses.

Stand with your heels somewhat separately and hang your arms beside the torso. Lightly lift and spread your toes and the balls of your feet then lay them softly down on the floor. Balance your body weight on your feet. Lift your ankles and firm your thigh muscles while rotating them inwards. As you breathe in, extend your torso and when you breathe out discharge your shoulder blades away from your head. Broaden your collarbone and elongate your neck. Your ears, shoulders, hips, and ankles should all be in one line. You can check your position by standing contrary to the wall firstly. You can even rise your fingers and stretch them. Inhale calmly.


2. Vrikshasana (Tree Pose)

Source: very well fit

This posture gives you a feel of foundation. It recovers your stability and toughens your legs and back. It imitates the stable posture of a tree. Place your right foot high up on your left thigh. The sole of the base must be even and located securely. Keep your left leg upright and discover your stability. While inhaling, raise your arms over your head and get your palms collectively. Ensure that your backbone is straight and take a few deep breaths. Slowly breathe out, bring your hands down and free your right leg. Back in the stand-up pose reiterate the same with the opposite leg.

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3. Adho Mukho Svanasana (Downward Facing Dog Pose)

Source: YogaUOnline

This posture expanses constraints, chest and extends the spine, offering extra blood flow to the head. It will make you feel energized. Sit on your heels, widen up your arms forward on the mat and lower your head. Figure a table, like pushing your hands, strengthening your legs and gradually raising your hips. Force your heels down, let your head hand easily and tauten your belly.


4. Trikonasana (Triangle Pose)

Source: Yoga Poses

It straightens the legs and torso, mobilizes the hips and encourages deep breathing, leaving one with soothing results. Stand with your feet wide separately. Stretch your right foot out (90 degrees) while keeping the leg closer to the torso. Keep your feet pressed against the ground and balance your weight equally on both feet. Inhale and as you exhale bend your right arm and make it touch the ground while your left arm goes up. Retain your waist upright. Make sure that your body is set sideways and not forward or backward. Stretch as much as you can while taking long, deep breaths. Reiterate on the other side.


5. Kursiasana (Chair Pose)

Source: Yoga Journal

A strongly influential posture, this one reinforces the muscles of the legs and arms. It makes your determination and has a stimulating impact on the body and mind. Stand straight with your feet a little separately. Expand your arms but don’t curve your elbow. Breathe in and curve your knees, pushing your pelvis low like you are sitting on a chair. Retain your hands corresponding to the ground and back straight. Take deep breaths. Curve slowly but make definite your knees don’t go outside your toes.


6. Naukasana (Boat Pose)


It stiffens the stomach muscles and reinforces shoulders and upper back. It allows the practitioner with an idea of constancy. Lie towards the back on the mat with your feet composed and hands by your side. Take a deep breath and while breathing out softly boost your chest and feet off the ground. Extend your hands in the target of your feet. Your eyes, fingers, and toes should be in one line. Hold till you feel some tension in your navel area as your abdominal muscles start to contract. As you breathe out, come back to the ground and slowly relax.

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7. Bhujangasana (Cobra Pose)

Source: Yoga Panel

This one will reinforce the lower back muscles while moderating the spine, triceps and releases the chest to encourage the inhalation It also makes the spine flexible.

Lie on your stomach with your feet together and toes flat. Place your hands downwards below your shoulders on the mat, lift your waist and raise your head while inhaling in. Pull your torso back with the care of your hands. Retain your elbows straight and make sure you put equal pressure on both your palms. Slant your head back and make sure your shoulders are away from your ears. Breathe out while coming back to the ground.


8. Paschimottanasana


This asana aids in refining the litheness of the hamstrings and hips and lengthens the spine. Be seated with your back straight and toes directing outwards. Breathe in and raise your hands over your head and stretch. Now, while breathing out carry your hands down and bow then forward to touch your legs. Place your hands anywhere they range, hold your toes if you can but don’t force yourself. Breathe in and elongate your spine. While breathing out, keep your belly button close to your knees.


9. Child’s Pose

Source: very well fit

This soothing position helps to let go and surrender. It re-establishes energy physically, mentally and emotionally. Insert the posture between stimulating postures, and rehearse with closed eyes, pay attention to the sound of your breath. Curve your knees and sit on your heels. Keep your hips on your heels. Lower your head on the mat and carry your hands forward by your side. Press your thighs against your chest and breathe softly.


10. Sukhasna

Source: Divine Yoga

Sukhani is a contented posture for pranayama and meditation. It gives the practitioner a centering effect. All the extra asanas are done to ultimately make the body feel contented to be able to sit in this posture for meditation. This asana takes the yoga exercise outside its physical aspect and helps you get in touch with your divine side. Sit contentedly on the mat with crossed legs (left leg pulled inside the right thigh and right leg pulled inside the left thigh). Keep backbone straight. Place your hands on your knees. You can use the Jnana mudra or Chin mudra. Rest your body and breathe softly.