7 Essential Yoga Postures and Positions For Beginners

Are you new to your yoga class? It’s natural to be intimidated by the die-hard yogis who warm-up for the class with handstands. You don’t have to be discouraged, but keep in mind, you have to start somewhere. There are numerous reasons to incorporate yoga into your exercise regimen. Yoga improves muscle tone, flexibility, and balance, as well as helping you relax and reduce stress. Yoga practices have also been shown to reduce stress, anxiety, depression, and chronic pain; improve sleep, and improve overall health and quality of life. So why not give it a try? Following are the seven essential yoga poses you need to know as a beginner.

1. Easy Pose – Sukhasana

This pose helps to reduce stress and enhance the flexibility of your back. All you have to do is sit cross-legged on a yoga mat, with your hands on your knees and your palms upwards. Keep your back straight so that the spine is erect and inhale deeply.

2. Tree Pose – Vrksasana

This is the most commonly known pose. To begin this pose, stand straight. Lift your hands over your head in the prayer position. Maintain your balance by standing on your right leg. Bend your left knee to the side and press your left foot against the inner thigh of your right leg. Hold the position for 30 seconds. Repeat with the other legs. This position helps to stretch your body entirely and improve balance.

3. Downward Facing Dog – Adho Mukha Svanasana

Downward facing dog helps to calm the nervous system, tone the calf muscles and decompresses the spine. In Downward Dog, your entire body forms an inverted V. Place your fingertips on the mat in front of you. You should have a slight gap between your shoulders and your hands. Place your knees under your hips, so they are directly beneath them. Exhale as you raise your knees off the ground and your buttocks and hips to the ceiling. Your heels should be pointing toward the floor as you push your thighs back. Make sure your head is level with your upper arms and not hanging down. If your lower back is rounding, try bending your knees to help lengthen it.

4. Child’s Pose – Balsana

The soothing child’s pose helps to calm the mind and slow down the disturbed mind. It’s also very simple; all you have to do is sit down with your legs folded beneath you. Make sure your toes are touching, and your knees are spread apart. Bend your chest over your thighs and lower your chin to the floor. Your arms can either be extended in front of you or resting at your sides. Hold the pose for as long as you like while taking deep breaths.

5. Warrior I – Virabhadrasana I

An essential pose in yoga, it opens your hips and chest and strengthens your legs. You will see an immediate increase in concentration and balance while holding this pose. Start in the mountain pose. As you exhale, take a four-foot step back with your left foot, putting you in a lunge position with your right ankle over your right knee. Raise your arms overhead, biceps by your ears, and turn your left foot 90 degrees to face the left wall. Align your left heel parallel to your right heel. While raising your arms, extend your chest, pull your shoulders back, and lower yourself toward the floor. As you continue to breathe, keep your hips square to the front.

6. Warrior II – Virabhadrasana II

Warrior II is very similar to Warrior I, except that your upper body is rotated to the side instead of facing forward. Warrior II provides the same quad-strengthening benefits as Warrior I, but it also opens up your hip flexor muscles for greater flexibility.

7. Corpse Pose – Shavasana

The corpse pose is, by far, the best yoga pose! It may seem pointless to lie on your back motionless, but it has numerous benefits. It relieves stress, calms the mind and induces a relaxed state. Lie down on your back with your feet by your sides. Bring your arms alongside your torso, slightly apart, palms facing the sky. Relax your entire body, including your face. You typically stay in this pose for about thirty seconds to ten minutes at the end of a class.

All seven of these poses require you to concentrate and focus your mind on a single point, which is an excellent stress-reduction technique. In any case, once you begin practicing these poses, you will notice a tremendously calming effect on your mind and body. However, do not go overboard. Yoga is not the cure for any muscular problems or medical issues. If you need medical assistance, contact the best physiotherapist in Lahore via


Naveen is a Digital Marketer at Webcube360. She has been blogging for several years and helping small business owners with her amazing marketing skills and knowledge.

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