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Yoga for Beginners

Published On Oct 15, 2020, Updated On Oct 16, 2020

Yoga has been around the world for ages. It has always been closely related to unlocking serious health benefits in a human, besides improving flexibility and balance. Interestingly, as per reports published by Health Careers, Yoga has proven to decrease anxiety levels by 40% and improves the brain’s chemistry if practised for 15 minutes daily.  Now, if you are already thinking of setting some fitness goals, let’s take a look at 10 best Yoga poses for beginners:

10 Best Yoga Poses For Beginners


1. Vriksasana/Tree Pose 

The pose is all about finding balance. The pose must be avoided if you have insomnia, migraine, or High/Low Blood Pressure. This pose gives you a sense of grounding, and its benefits are:

  • Improves balance and stability in the legs.
  • Relieves stress.
  • Gives tranquillity to your mind.

2. Bhujangasana/Cobra Pose

Bhujangasana is a very important pose and it is a component of Surya Namaskar as well. The pose is advised to be done under the supervision of a teacher. This pose reflects the stance of a hood raised cobra, benefits of this asana: 

  • Improves blood circulation.
  • Stretches the lower back after a long day of sitting.
  • Improves flexibility of the spine.

3. Tadasana/Mountain Pose

The asna is the twelfth pose of the famous Surya Namaskar. It is known to increase energy and is considered ideal for children. It teaches you to stand with majestic steadiness like a mountain. The benefits of doing this asana are:

  • Promotes balance
  • Improves blood circulation.
  • Improves focus and concentration.

4. Utkatasana/Chair Pose

The pose is specifically known to strengthen the lower back. It is one of the most exhausting and balancing yoga poses, and its benefits are:

  • Strengthens legs, upper back, and shoulders.
  • Improves patience.
  • Relaxes breathing

5. Trikonasana/Triangle Pose

The pose is dedicated to improving the mental as well as your physical equilibrium. The triangle pose might seem difficult at first but is mastered over time. It’s benefits are: 

  • Promotes balance.
  • Stretches the hamstrings and inner thighs.
  • Improves flexibility.

6. Ardha Chandrasana/Half Moon Pose

The pose is anchored around relieving stress and works on expanding the chest cavity.  It is one of the most challenging poses, and its benefits are:

  • Improves body flexibility.
  • Strengthens your body by fixing its alignment.
  • Relieves locked pressure in muscles.

7. Navasana/Boat Pose

This is a component for the Padma Sadhna. The pose should be avoided by pregnant women and during the days of menstruation. Another great pose for improved balance, Navasana’s benefits:

  • Strengthens your abdominals and hip flexors.
  • Improves the alignment of your body.
  • Promotes effective body balance.

8. Shavasana/Corpse Pose

The pose helps you to enter a deep meditative state as a beginner. The pose is supposed to help with vertigo. The ideal time for doing this pose is after the day’s work. One of the easiest poses in yoga, the Shavasana’s benefits:

  • Calms your mind, reduces stress and fatigue.
  • Improve sleep.
  • Releases stress-relieving hormones.

9. Bakasana/Crow Pose

It is a pose which strengthens the majority of the body. It is a very challenging pose. It is known to improve focus, and it shifts the body weight into hands. Bakasana’s benefits are:

  • Improves strength around wrists, core, and hip flexors.
  • Enhances hand strength.
  • Improves body balance.

10. Dandasana/Staff Pose

The Dandasana is known for improving posture. An effective pose for the back, the Dandasana should be avoided in case of a lower back injury. Dandasana’s benefits are:

  • Strengthens your chest, back muscles, spine and shoulders.
  • Improves alignment.
  • Supports improved blood flow.


Yoga has proven time and again that it is immensely beneficial for physical flexibility and well being. Looking at the several levels of advantages these poses have to offer, individuals at every age group indulge in Yoga practise. There are a few poses which should only be tried under the supervision of a yoga guru, but the easier ones are just out there for you to try out.

Disclaimer: This article is issued in the general public interest and meant for general information purposes only. Readers are advised not to rely on the contents of the article as conclusive in nature and should research further or consult an expert in this regard.

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