11 Easy Yoga Poses For Beginners With Benefits At Home

Here we are talking about yoga for beginners. As we all know that yoga has been practiced for millions of years ago now. We have seen many yoga gurus and teachers teaching yoga and telling us the benefits of it. There are over 300 positions in yoga and achieving them all isn’t easy. It takes years of dedication and practice.

But if you do not wish to become a yoga guru and just want to learn a few steps and poses so that it strengthens your stamina, improves your metabolism, and also makes your body flexible. So, we have brought to you some 11 easy poses of yoga for beginners that you can do easily.

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Benefits of Yoga

Many people question what the benefits of Yoga are. They don’t see a great workout while doing yoga. So, for all the beginners who have though to give Yoga a chance, following are the benefits of Yoga-

1. It makes your body flexible.
2. It gives you strength.
3. It increases your stamina.
4. It helps in the proper balance of the body.
5. It helps to relieve you of any stress.
6. It helps in weight reduction.
7. It maintains our metabolism.
8. It helps in increasing muscle strength and tone.
9. It gives you immense energy.

Best Yoga for Beginners

1.  Mountain Pose–

The easiest yet very important pose for all the yoga beginners. This pose improves our posture, increases our awareness and strengthens the thighs, knee, and ankles. This pose is also beneficial for the to-be-moms and all the working professionals.

How to perform:

• Stand properly with your toes and feet together.
• Spread your toes a little and place your weight evenly on both the feet.
• Relax your shoulder, and now roll them back and down.
• Inhale and take your hands above your head and stretch them back, doing this try to press down your feet.
• Exhale and bring back your hand and make them in the namaskar position in the front of your chest.
• You can perform this 3-5 times while taking deep breaths.

2. Downward Facing Dog-

This yoga pose helps to calm the brain, energizes our body, and strengthens our arms and legs.

How to perform:

• With both your hands and legs, be in a dog position on the mat.
• Now slowly shift back, and make a V pose by standing on your feet.
• Your hands should be facing downwards. Your spine should be straight.
• Press firmly on the ground with the help of legs and arms.
• Hold the position for 5-8 breaths, before going to the initial position.

3. Plank Is The Best Yoga For Beginners-

It is said that people who feel that one minute is a very short time have never done the planks. Plank teaches you to balance your body with hands. It strengthens the abdominal and also the core muscles.

How to perform: 

• Start on all fours with your knees under your hip and your hands flat on the floor.
• Lift your knees off the floor and extend your legs straight behind you.
• Now, your whole body weight is on your toes and your hands.
• Keep your body in a line and your face facing downwards.
• Hold the position for 3-5 breaths.

4. Triangle-

Triangle pose helps to stretch our leg and back muscles. It stimulates the function of abdominal organs and also relieves us from any stress.

How to perform: 

• Stand on the mat with your feet apart and hands parallel to the ground.
• Now bend your body towards the right side and touch your right toe finger with your right hand. Your face should be looking up at the ceiling.
• Now perform the same steps with your left leg.
• Hold the position for 20-30 seconds.

5. Tree Yoga For Beginners-

This is one great yoga pose for beginners; it helps to maintain the balance of the body. Tree pose helps to gain focus and clarity, and also we learn how to breathe while standing.

How to perform:

• Start by standing on the mat.
• Now take your left leg and bend it from the knee and bottom of the foot to rest on the right thighs.
• Your hands to be in the prayer or namaskar position.
• Your whole body weight will be on just one foot.
• Repeat the process with another leg.
• Hold it for 20-30 seconds.

6. Warrior Pose 1:

This is essential for building strength and stamina. It stretches our hip and thighs and strengthens the entire lower area. It also helps in a gentle backbend and is a great pose for stretching.

How to perform:

• Stand with your legs apart on the mat.
• Take your left foot forward and bend it from the knee, making a 90-degree angle.
• Your right foot will be straight.
• Your hands above your head straight with palms in the namaskar position.
• Repeat the step with the other leg.

7. Warrior Pose 2:

Warrior Pose 2 is an external hip opener. It opens up your chest and lungs and also builds stamina. It helps in improving blood circulation and respiration.

How to perform:

• Stand with your feet apart.
• Put the right foot forward and make an angle of 90 degrees.
• Your left foot will make an angle of 45 degrees.
• Both your hands in a straight line with one right arm in front and left arm at the back.
• I look forward and try to balance and focus.
• Do the same steps with making the left foot forward.

8. Upward Facing Dog-

This is one of the best poses to help you relieve any back pain. It strengthens your spine, arm, and wrists. It helps to improve the posture and also firms the buttocks.

How to perform:

• Lie down on your tummy on the yoga mat.
• With your hands on the mat with palms facing the ground, pull your upper half body up.
• You will feel the stretch in your spine and buttocks.
• Keep your legs straight and tighten your core muscles.
• Your head looking at the ceiling.
• Hold the position for few seconds and then go back to the initial position.

9. Dancers Yoga For Beginners –

Dancer pose helps you to maintain your balance and also increases your focus.

How to perform:

• Stand properly and relaxed on the mat.
• Bend your left knee and try to hold the left foot with your left hand.
• Your right hand to be in front of you, trying to balance the body weight.
• The whole body weight will be on the right foot.
• Try to focus and maintain the balance.
• Do this same with the other foot.

10. Half Pigeon Pose –

This pose helps to stimulate your nervous system, improves the blood circulation, and also performs a deep stretch in your lower body. It is a little difficult pose, so request you to practice it with professionals first.

How to perform:

• Be in the dog position on the mat.
• Now bring your left leg thigh forward and bring it underneath your body.
• Extend the right leg behind you, with the top foot relaxing on the mat.
• Keep your left foot flexed, and your hips should be as close to the mat as possible.
• Your body should be above your left leg and your face touching the mat.
• Hold the position for 5-10 breaths.

11. Seated Forward Yoga For Beginners-

This pose is really important as it helps to stretch our lower and upper hamstrings. This pose helps our body to open up and also prepares us for the condition when we are not comfortable breathing.

How to perform: 

• Sit comfortably on the mat with your legs spread out.
• Now inhale and try to touch your leg’s fingers with your hands and your nose to the knee.
• Reaching the toe finger may take time.
• Hold the position for few seconds.
• Now release back to the normal position.

So, these are the 11 yoga poses which any beginner can perform. But remember, to not overexert yourself. Give your body time to relax and strengthen.

Happy Yoga!

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