Home >> Blogs >> Yoga Blogs >> Yoga for Beginners - 15 Useful Yoga Asanas

Yoga for Beginners - 15 Useful Yoga Asanas

Yoga for Beginners - 15 Useful Yoga Asanas

Yoga is a wonder bucket of mystical health benefits. Whether you want to cure any health disorder or just want to stay fit- Yoga is a one in all solution. 
Here, We at Ayurvedam are going to acknowledge you with some amazing yogasanas that will not only drain all lactic acid of your tired muscles but help you build healthier,  toned and strong body improving balance in your body simultaneously.

1) PLANK (Phalakasana)


This yoga pose offers  one of the best cardio workout,  builds a good core - strength and exercises whole body. 

Lie down  on your stomach. Now bring your hand on the sides of your chest and put your body weight on your forearms. Slowly,  start uplifting your entire body on the strength of your forearms. Take care that will your back should be straight and fingers of your toes perpendicular to the floor.  Hold for few breaths and then again lie back. Repeat.

2) DOWNWARD FACING DOG (Adho mukha śvānāsana)

This is a yogasana that stretches your full body and strengthens your inner core. It is one of the 12 yogasanas of the utlimate Surya Namaskar. 

Bend and touch the floor with your hands and legs. Keep calves touched to the floor and knees below hips. Now,  slowly uplift your legs and stretch your back like a dog stretch pose. Make sure to keep your palms flat on floor and try to make your back straight. Hold for 4-5 breaths and revert back to original position. Repeat. 

3) UPWARD PLANK POSE (Purvottanasana)

A yoga pose that stretches your upper body, improves balance and increases strength of arms & legs. 

Lie down on your back. Place hands along your sides. Uplift your full  body on the strength of your hands. Keep your toes flat on the floor. Keep your body aligned in a straight line. Rest back and repeat.

4) TREE POSE (Vrikshasana)

Tree pose is  the easiest yoga pose and will teach you the art of balance.

Stand straight. Slowly lift your right leg and place your toe on the inner upper thigh. Dont hurt your knees and balance your right leg on the left leg. Raise your both hands and place palms together in a prayer pose. Hold and repeat.

5) EXTENDED SIDE ANGLE POSE (Utthita Parsvakonasana)

Want to loose flab off your chubby waist? This is an amazing Yoga pose to help you. Also,  this will tone your calves and strengthen your shoulder, chest,  spine,  hips and hamstrings.  It also improves digestion and help relieve stress.

Keep your legs apart. Start sliding your left leg backwards and keep your right leg perpendicular to the floor. Now,  let  your right palm sit on the floor on the side of right leg keeping the hand straight. Meanwhile,  lift your left forearm upwards towards sky. Stretch,  rest and Repeat with the other side. 

6) WARRIOR POSE 1 (Virabhadrasana I)

Like the name depicts,  this yoga pose builds core strength of your body and increases endurance of your muscles.

Stand with legs apart and start stretching your left leg backwards with right leg at 90° to the floor. Raise your arms and bring palms together in a prayer pose. Hold for 8-10 breaths. Switch to other side.

7) WARRIOR POSE 2 (Virabhadrasana 2)

This yoga pose is an expression of strength. It helps relieves backaches, strenthens inner thighs and also improves balance. 

Stand straight. Slowly lift your left leg backwards. Rest your right leg almost perpendicular to the floor.  Spread your arms straight. Stretch. Hold for few breaths. Revert to original position. Repeat with the other side.

8) SEATED FORWARD BEND (Paschimottanasana)

This yogasana will help in headache and anxiety. Also it stretches your upper and lower back and thus reduces fatigue.

Sit with your legs spread in front of your torso. Now bring your upper body towards your legs. Reach to your toes with your hands. Keep your head rested downwards. Stretch as much as you can. Hold for 8-10 breaths and repeat. 

9) BRIDGE POSE (Setu Bandha Sarvangasana)

It is a good yogasana for strengthing and stretching your body simultaneously. This yogasana not only helps reduce stress  but also improves blood circulation.
Lie on your back. Place hands sideways to your chest.  Now gradually life your hips keeping your calves straight on the floor. Hold for few breaths. Rest and repeat.

10) CHILD 'S POSE (Bālāsana)

This yoga pose will feel more like a relaxing pose than being an exercise because it relieves stress and calms your body. 

Sit on the floor and bend your knees below your hips. Bring your arms backwards to touch your toes. Lie your head downwards in a calming manner. Hold and repeat. 

11) COBRA POSE (Bhujangasana)

This yogasana stretches your back and helps decrease any stiffness or rigidity in your back. 

Lie on your stomach. Bring your arms sideways to your chest. Slowly,  start lifting your upper back on the strength of your arms. Make sure to place your hands straight and palms flat on floor. Raise your head straight. Hold for 8-10 breaths. Revert back to original position. Rest and repeat.

12) BOW POSE (Dhanurasana) 

This yogasana makes the entire body, especially the vertebral column elastic and soft. It is helpful in circulation and excretion. It removes extra fat of your hips and waist. 

Lie down on your stomach side. Lift your legs gradually and take them to the backside so that toes of both the feet should touch the ground behind the head. Catch thumbs or ankle of your feet with both the hands. Hold and repeat back.

13) BOAT POSE (Navasana)

This is one of the best yogasana for improving digestion. It brings internal organs to good work. It also Strengthens thighs and lower back. 

Lie down on your back. Slowly uplift your upper and lower body simultaneously and try to make a V - shaped pose. Spread your arms straight. Hold and repeat after rest. 

14) FISH POSE (Matsyasana)

This yoga pose opens your rib cage,  strenthens your hips and hamstrings.

Lie down on your back. Now bring your hands below your back and palms below your hips. Now raise your upper portion of torso upwards. Hold for few breaths. Repeat. 

15) WIND RELIEVING POSE (Pavana Muktasana)

This yogasana basically helps those who face problems of hyperacidity. It helps release toxic gas from you body and thus improve digestion. 

Lie straight on your back. Bring your legs close to your chest and wrap your hands around your legs. Hold for few breaths and repeat after rest.

Yoga | Posted by Swati Dubey on May 28th, 2018 | Comments | 751 Views

Tags: Beginner Yoga Posses, 10 Useful Yoga Posses, Daily Yoga, Yoga at Home

About Swati Dubey

Swati Dubey
I am a reading and writing enthusiast, a science geek and a multitasker. My definition comes under the phrase of 'Jack of all'. I am an ascetic being, a thinker and nature lover. I entrust, trying to bring change rather than lamenting over problems. I believe in living life to the fullest.

Love us, Write a review