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7 Easy and Effective Yoga Poses For Beginners

If you are a beginner who doesn’t know how to start with a fruitful yoga session, here are ten yoga poses you can begin with.

Chanchal Sengar
Written by: Chanchal SengarUpdated at: Dec 31, 2022 15:25 IST
7 Easy and Effective Yoga Poses For Beginners

Yoga is a science that teaches us how we can make the most of our body systems. By doing yoga regularly, you can build a strong mind and body connection. If you don't practise slowly, you run the risk of pushing yourself too far and harming yourself, shares Himalayan Siddhaa Akshar, Founder of Akshar Yoga Institutions, Himalaya Yoga Ashrama, World Yoga Organisation. When using yoga techniques like physical postures, pranayama, or meditation, moving gently is the greatest way to achieve your goals.

Practise with awareness

It is extremely important to know the alignment of each yoga pose as this maximises benefits and minimises the risk of possible injuries. People who have an injury or medical condition shall speak to an expert before attempting these poses. Besides, you must also be able to maintain your breath as this helps strengthen the respiratory system. Click here to know yoga poses to ease breathing issues.

Yoga Asanas for beginners

Here are ten yoga asanas that are easy and effective for a beginner.

Balasana (Child’s Pose)

  • Gently bend your knees and sit on your heels.
  • Slowly lean forward while extending your hands and then keep them on the ground.
  • If possible, try to bend your forehead without stressing much.
  • You may also use a block initially to provide required support.

Sukhasana– Happy Pose

  • Sit with your back straight and stretch your legs out in the front.
  • Put one leg over the other thigh in a cross-legged position.
  • Keep your palms facing upwards.
  • Do not bend your back while doing this asana.
  • This would stretch your back and increase its strength.

Naukasana- Boat Pose

Naukasana

  • Come to the Sukhasana pose with your legs extended forward.
  • Place your hands on the sides of your thighs.
  • Slightly raise your legs and shoulders along
  • An elevation of 45 degrees is apt for this pose
  • Stay for as long as possible and then return to the starting position.

Santolanasana – Plank Pose

  • Start in a prone position
  • Put your palms on the shoulders and try to lift your chest and abdomen upwards
  • Now, slowly lift up your knees
  • Reach to a position where your shoulders and pelvis are aligned to each other
  • Keep your arms straight while performing this yoga pose.

Vrikshasana- Tree Pose

  • Get into tadasana pose.
  • Stand straight and lift your arms upwards.
  • Stretch the body upwards as much as possible.
  • Join your palms to form pranam mudra.
  • Now place your right foot on the left thigh.
  • Repeat the same with your left leg.

Vajrasana

Hasta Uttanasana


This yoga pose is great for digestion. Sitting in vajrasana for 2 minutes after having a meal speeds up digestion.

  • Fold your knees with your pelvis on your heels.
  • Put your palms on the knees and keep the back straight.
  • This challenges your posture but you must try to sit for as long as possible.

Padahasthasana

  • Come to tadasana pose.
  • Breathe in and slowly bend your upper body towards the ground.
  • Try to bring your nose close to the knees and stretch your hips.
  • You can also rest your palms on the sides of the feet.

For beginners, it is suggested that you start with your yoga with a warm up routine also known as sukshma vyayam. This helps prepare the body for the asanas that follow and reduce the risk of injuries.

Image credits- freepik

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