Top 10 Yoga Poses for Beginners: Essential Asanas Explained



    Top 10 Yoga Poses for Beginners

    Mountain Pose (Tadasana)

    Mountain Pose (Tadasana) is a standing yoga posture that strengthens the body and develops focus and concentration. It is an excellent starting point for any yoga practice, as it can help to align the body and prepare it for further postures.

    How to practice Mountain Pose (Tadasana)

    To practice Mountain Pose, begin by standing with your feet together. Place your palms together in front of your chest, and keep your back straight and your gaze forward.

    Begin to slow your breath and relax your body, focusing your attention on the present moment. Stay in the pose for a few breaths before releasing.

    Top 10 Yoga Poses for Beginners

    Tree Pose (Vrksasana)

    Vrksasana, or Tree Pose, is a standing yoga pose that is said to help improve balance and concentration.

    How to practice Tree Pose (Vrksasana)

    To practice Vrksasana, begin standing with both feet firmly planted on the floor, hips squared and spine erect. Bend one leg and place the sole of the foot against the inner thigh of the opposite leg, as high up as possible.

    Press the foot into the thigh and draw the thigh back, creating a strong and stable foundation. Lift the arms up above the head, palms facing each other, and press the palms together.

    Keep the gaze soft and focused on a single point in front of you. Hold the pose for 5-10 breaths, then repeat on the other side.

    To release the pose, lower the arms and gently release the foot from the thigh.

    Warrior I (Virabhadrasana I)

    Virabhadrasana I, or Warrior I pose, is an energizing standing pose that helps strengthen and tone the legs, core, and arms.

    How to practice Warrior I

    To practice Warrior I, start by standing with your feet together and your arms at your sides. Step your right foot back about four feet, keeping your feet pointing straight ahead.

    Bend your left knee to about 90 degrees, making sure your knee lines up with your ankle. Reach your arms up to the sky, engaging your core and pressing your shoulder blades down your back.

    Hold and breath for five to ten breaths before switching sides.

    Downward-Facing Dog (Adho Mukha Svanasana)

    Downward-Facing Dog (Adho Mukha Svanasana) is an iconic yoga pose that is a part of many sequences. This pose is a great way to open and stretch the whole body.

    How to practice Downward-Facing Dog

    To get into the Downward-Facing Dog pose, begin on your hands and knees. Spread your fingers wide and press firmly into the mat. Tuck your toes under and lift your hips up and back.

    Keep your arms straight and press your chest towards your thighs. Spread your shoulder blades across your back and press your heels towards the ground.

    Keep your neck in a neutral position. Hold the pose for as long as feels comfortable.

    To come out of the pose, lower your knees down to the ground and release your hands. Take a few breaths in Child’s Pose (Balasana) before continuing on to the next pose.

    Top 10 Yoga Poses for Beginners

    Chair Pose (Utkatasana)

    Utkatasana chair pose, is an active standing posture found in the modern Hatha yoga practice. It is one of the deepest and most powerful yoga postures that strengthens the legs, glutes, and core. The pose is named for its resemblance to sitting in an invisible chair.

    How to practice Utkatasana Chair Pose

    To enter Utkatasana chair pose, stand with your feet slightly wider than hip-distance apart and your toes pointing outwards. Bend your knees and sit back, as if you were sitting in a chair.

    Keep your spine long, chest lifted, and shoulders relaxed. Reach your arms up above your head and press your palms together, keeping your elbows straight.

    Hold the pose for 30 seconds to 1 minute, keeping your breath steady and deep.

    To exit the pose, slowly straighten your legs, releasing your arms down to your sides.

    Triangle Pose (Trikonasana)

    Triangle Pose, also known as Trikonasana, is a standing yoga pose that has several physical and mental benefits. It is a fundamental pose in many yoga practices and helps to open the hips and spine, improve flexibility and balance, and strengthens the legs and core.

    How to practice Triangle Pose (Trikonasana)

    To get into Triangle Pose, stand with your feet about 3 to 4 feet apart with your arms extended just below shoulder height.

    Rotate your right foot out so that the front of your foot is parallel to the short side of your mat. Then, turn your left foot in slightly so that it is between a 45 to 60 degree angle from the edge of your mat.

    Keep your legs straight, and then reach your arms out to the sides, so that your body forms a T shape. Inhale and exhale deeply as you bring your right hand to the floor in line with your right foot.

    Your left arm should be extended towards the sky, and your gaze should be up towards your left hand.

    The pose is held for several breaths before releasing back to the starting position.

    Top 10 Yoga Poses for Beginners

    Warrior II (Virabhadrasana II)

    Warrior II is a standing yoga pose that strengthens and stretches the entire body. It is named after the Hindu god Virabhadra, who is believed to have assumed this pose before going into battle.

    How to practice Warrior II

    To practice Warrior II, start in Mountain Pose (Tadasana) with your feet together and your hands by your sides. Step your feet wide apart and turn your right foot out so that your toes are pointing to the right.

    Bend your right knee and reach your arms out to the sides, parallel to the floor. Your left leg should remain straight.

    Keep your torso upright and your gaze forward. Hold for 5-10 breaths and then switch sides.

    Warrior II can help to improve balance and stability, as well as increase flexibility in the hips and legs. It is also a great pose to practice as part of a dynamic warm up before any physical activity.

    Extended Side Angle Pose (Utthita Parsvakonasana)

    Extended Side Angle Pose (Utthita Parsvakonasana) is an energizing and strengthening yoga pose. It stretches the torso, opens up the chest and shoulders, and strengthens the legs, ankles, and core.

    How to practice Extended Side Angle Pose (Utthita Parsvakonasana)

    Begin in a standing position with your feet about four feet apart. Turn your right foot out to the side at a 90-degree angle and your left foot in slightly. Bend your right knee to 90 degrees, bringing your thigh parallel with the floor.

    Stretch your left arm up to the ceiling, and then bend your elbow and bring your hand to the back of your head.

    Reach your right arm down towards the floor and press your right forearm against the inside of your right thigh.

    Keep your spine straight and gaze up at your left hand. Hold the pose for five to ten breaths, and then switch sides.

    Top 10 Yoga Poses for Beginners

    Bridge Pose (Setu Bandha Sarvangasana)

    Setu Bandha Sarvangasana is a seated yoga pose that is also known as the Bridge Pose. The pose is believed to provide many health benefits, such as relieving tension in the neck and shoulders, improving digestion, and stimulating the abdominal organs.

    How to practice Setu Bandha Sarvangasana

    To perform the Bridge Pose, begin by lying on your back. Bend your knees and draw your feet as close to your buttocks as possible. Place your arms at your sides and press your feet and arms into the floor.

    Engage your core muscles and lift your hips off the floor. Interlace your fingers beneath your body and press your arms into the floor for support. Lift your hips higher and draw your chest towards your chin.

    Hold the pose for up to one minute, then slowly lower your body back to the floor.

    Setu Bandha Sarvangasana is a great pose to practice if you are looking to relieve stress and tension or to promote relaxation. It also helps to strengthen the spine and open the chest, improving posture and breathing.

    Corpse Pose (Savasana)

    Corpse Pose, or Savasana, is a relaxing yoga pose that helps to relieve stress, fatigue, and tension.

    How to practice Corpse Pose

    To enter Corpse Pose, begin by lying flat on your back on the floor or on a comfortable surface. Place your feet slightly wider than shoulder width apart and let your arms rest at your sides, palms facing up.

    Close your eyes and focus on your breathing. Allow your body to relax into the floor and focus on releasing any tension in your body.

    Stay in this pose for as long as you’d like, allowing your body to sink deeper into the floor with each breath.

    To come out of the pose, slowly roll onto one side, take a few breaths, and push yourself up to a comfortable seated position.