Basic Yoga Postures and Their Benefits For Beginners

Yoga for beggineers

Are you a beginner when it comes to yoga and has never tried the practising it before? If yes, then try these common yogasana postures that can do wonders for your health.

Aside from physical benefits, one of the significant benefits of doing yoga is that it can improve your mental well-being. Even simple yogasana postures can help you with the strengthening of mind and body. 

So, let’s look at 5 common poses that You Can Try at Home

Tadasana (Mountain Pose)

This posture trains one to stand with majestic steadiness like a mountain. The word “Tada” signifies “a Mountain”, the place where the name comes from. To practice this pose, all you need is to stand with heels slightly apart and hang your arms beside the torso. Delicately lift and spread your toes and the balls of the feet; after that, lay them down gently. Make sure your ears, shoulder, hips, and ankles should all be in one line.

Yoga Squat Pose (Malasana): Strengthen the lower back

If you have ever been to East Asia, you may perceive what’s known as the “Asian Squat.” Yoga also joins this pose, which has heaps of medical advantages. You can practice this pose by standing with feet parallel, somewhat wider than hips. Then bend knees, keep the back straight, and take arms in front in a payer position. This pose helps stretch the crotch and delivers pressure on the hips and stomach.

Vrikshasana Pose (Tree Pose)

If you want to strengthen your legs and back, then Vrikshasana is a helpful pose for you. To practice this pose, all you need is to place your right leg on the thigh and keep your left leg straight and make a balance. Now while inhaling, raise your arms over your head and bring your palm together. Then, gently breathe out, and release your right leg from the thigh. Now repeat this pose with the left leg.

Downward Dog- Adho Mukha Svanasana

Downward Dog is one of the best yogasana postures. It calms the mind and helps relieve stress and mild depression. To practice this pose:

  1. Come on the floor on your hands and knees.
  2. Set your knees directly below your hips and hands slightly forward of your shoulders.
  3. Create a spiral action in your arms by rolling your upper arms away from you.
  4. Press through your upper arms and lift your hips back and up to bring yourself into upside- V pose.
  5. Stay for 5 breaths and then back into a relaxed position.

Cat-Cow Pose

Start by positioning the body on the ground on a mat with the knees adjusted underneath the hips and hand below the shoulders. Next, curve the back with the head and tailbone lifted upward and chest open. On the next breath, by arching the back upward and lowering the head, make a cow pose.


We hope you enjoyed this article. If you do these yoga asana postures, you will see a drastic change in your lifestyle and body. But, do them gently and regularly.

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