Yoga Practice: 10 Yoga Poses for Beginners

Yoga is a Sanskrit word which means the Union. It is a union between the soul and the Supreme is known as Yog or Yoga. This is done by first uniting the body, breathing, and mind into one. This article explores the fundamentals of Yoga Practice and 10 Yoga Poses for Beginners to follow.

If we look at various physical and mental activities, it is one of the most ideal ways to practice Yoga. Not because it’s easy but because of its simplicity and impact in the long run.

Yoga and Yoga Practice: A Relationship Explained

Yoga Practice is a body-mind science that has been around for a long time. It started in India about 2500 years ago, and people who do it regularly find themselves healthier and happier.

The word yoga comes from the verb Yuja in Sanskrit. It means to link, reach a peak, or agree.

Yoga is the end of the mind and the body, or the Jiva and Shiva (soul and the universal spirit). It can also be apprehended as the point where Purush and Prakriti come together (Yin and Yang).

It can mean a lot of different things for different societies.

Different Types of Yoga

S.No.Type of YogaMeaning Notable Practitioners
1Dhyana YogaPractice with Meditation and KnowledgeMaa Anandmayi, Sri Aurobindo
2Bhakti yogaDevotion or Love to specific form of GodMeerabai, Tulsidas, Kriyanand
3Karma yogaAction (Righteous actions are prayers to the almighty)Pramahansa Yogananda, Swami Vivekananda, Mahatma Gandhi
4Raja yogaUnion through the Royal or Supreme YogaUnion through the action or by balancing opposite principles of the body.
5Hatha yogaUnion through the action or by balancing opposite principles of body.Tirumalai Krishnamacharya, Swami Sivananda Saraswati
Different types of yoga are explained with meaning and notable practitioners.

These above-mentioned Yoga types or practice methods are not too different. They are kind of tangled-up threads of the same fabric.

All of these different types are trying to do the same thing. The only difference is in how they do it. We all need to include some yoga poses in our lives for spiritual and physical upliftment.

It has been seen as a good way to improve yourself and become more spiritual.

Most people think of Hathayoga when they hear the word “Yoga.” This is because it is the last of these systems. The same thing is meant by the words “Yoga & Yoga poses” in this article as well.

But when it comes to the Philosophy of Yoga, which is at the end of this article, the term “Yoga” will have a broader meaning.

Yoga is a fundamental asset in our lives that multiplies our physical and mental growth. It assists us to discover real pleasure and a positive spirit.

It’s not just an exercise but a way of life that gives you physical, mental, and emotional benefits to maintain a healthy mind and body. Yoga poses don’t just train us physically but also strengthen our psychological or emotional aspect.

Being the oldest personal development system that originated in India thousands of years back. The reason to practice it is that it’s beneficial to control your body, mind & breathing, which helps you to balance the nervous system.

It has a direct beneficent effect on your autonomic nervous system. And bequeaths Peace of mind, harmony, and equilibrium within. Also, endows marvelous healing potential and overall health.

Why Yoga Poses are Not Like Other Physical Activities

  • Cures your body and mind naturally and organically.
  • It helps to get rid of various nervous, vascular, and muscular problems with proper constant practice.
  • It brings a renaissance in life.
  • Cure the disease which the allopathic can’t.
  • Keeps the body aligned and straight.
  • The only exercise that is fitting for all whether older people, adults, youth, kids, or pregnant women.
  • It makes your muscles strong and flexible.
  • Reduces the process of lactic acid through breathing whatever is rendered will be neutralized by the increased oxygen.

If you are very fond of exercise, fitness freak, or looking for ideal exercises. Then you should try hands on this as well and feel the difference in your body and mind.

Yoga tools for a healthy, stress-free and fit life

Following or adopting these simple methods in your life can boost your life with positivity and health.

  • Asana
  • Pranayama
  • Diet
  • Meditation

By doing these, any kind of disease, whether bereavement, pain, stress, insomnia, or illness cannot harm you. Even though, if you do not have time to do these asanas, you can remain fit only by doing Suryanamaskar and if there is time, you must do these five asanas.

If you have any kind of disease, bereavement, obesity, stress, insomnia, breathing, thunder, spine, blood pressure, or stomach problems, then following the five very simple asanas, you can get rid of the above problems.

The condition is to regularize them and understand the methods and precautions to do them properly. Do it only after consulting an instructor or teacher.

Today’s complex lifestyle accentuates mental worries and seemingly unsolvable problems at any level, such as interpersonal economics and so on.

This has led to a situation in which mental and physical illness is increasing. In this demanding world, it is the only thing that can help us to cope with stress and evolve in life.

5 Best Yoga Poses for Beginners

Being an ancient practice it has gained immense popularity in recent years, and for good reason. It offers a wide range of physical and mental benefits, making it an ideal choice for people of all ages and fitness levels. If you’re new to it, it can be overwhelming to know where to start. These Yoga Poses for Beginners can help you make your health goal easier.

That’s why we’ve compiled a list of 5 Basic Yoga Poses for Beginners. These Yoga poses are not only easy to learn but also provide a solid foundation for your journey.

1. Mountain Pose (Tadasana)

Mountain Pose, or Tadasana, is the starting point for many sequences. It ranks no.1 in 5 Basic Yoga Poses for Beginners. It may seem simple, but it’s the cornerstone of proper alignment in this.

Mountain Pose (Tadasana): a woman posing

Here’s how to do it:

  1. Stand with your feet together, heels slightly apart.
  2. Engage your thigh muscles and tuck your tailbone.
  3. Roll your shoulders back and down, extending your arms by your sides.
  4. Keep your chin parallel to the ground and gaze forward.
  5. Incorporating Mountain Pose into your practice helps improve posture, balance, and focus.

Benefits of Mountain Pose:

  1. Improves posture by aligning the spine and shoulders.
  2. Enhances body awareness and mindfulness.
  3. Increases circulation and oxygen flow.
  4. Relieves mild sciatica discomfort.
  5. Reduces flat feet and strengthens arches.

2. Downward-Facing Dog (Adho Mukha Svanasana)

Downward-Facing Dog is a classic pose that stretches the entire body and builds strength. It is significant enough to mention in the best 5 yoga poses. It’s excellent for beginners as it’s relatively easy to achieve:

Downward-Facing Dog (Adho Mukha Svanasana)

Here’s how to do it:

  1. Start on your hands and knees, aligning your wrists under your shoulders and knees under your hips.
  2. Tuck your toes and lift your hips up, forming an inverted V shape.
  3. Press your palms into the ground and lengthen your spine.
  4. Engage your core and relax your neck, looking toward your navel.
  5. This pose relieves tension in the back, stretches the hamstrings, and strengthens the arms and legs.

Benefits of Downward-Facing Dog:

  1. Stretches and strengthens the entire body, including arms, legs, and back.
  2. Relieves tension in the shoulders and neck.
  3. Improves digestion by massaging the abdominal organs.
  4. Calms the mind and reduces stress and anxiety.
  5. Enhances blood circulation to the brain, improving mental clarity.

3. Child’s Pose (Balasana)

Child’s Pose is a resting pose that provides a moment of relaxation during your practice. It’s perfect for beginners to catch their breath and calm the mind:

childpose or balasana yoga poses

Here’s how to do it:

  1. Begin on your hands and knees, then sit back onto your heels.
  2. Extend your arms forward and rest your forehead on the mat.
  3. Keep your knees together or spread them apart for a deeper stretch.
  4. Breathe deeply and relax in this soothing posture.
  5. Child’s Pose is known for its stress-relief benefits and gentle stretch for the back and hips.

Benefits of Child’s Pose:

  1. Relaxes the muscles of the lower back and hips.
  2. Eases tension in the shoulders and neck.
  3. Calms the mind and reduces stress and fatigue.
  4. Encourages deep breathing and lung expansion.
  5. Provides relief from menstrual discomfort and sciatica.

4. Warrior 2 (Virabhadrasana 2)

Warrior 2 is a powerful standing pose that builds strength and stability while improving focus and balance.

Warrior 2 Virbhadrasana-II yoga poses

Here’s how to do it:

  1. Start in a wide-legged stance with your feet about four feet apart.
  2. Turn your right foot out 90 degrees and your left foot in slightly.
  3. Bend your right knee, keeping it aligned with your ankle.
  4. Extend your arms parallel to the ground, with your gaze over your right hand.
  5. This pose strengthens the legs, opens the hips, and cultivates a sense of determination.

Benefits of Warrior 2:

  1. Strengthens the legs, particularly the quadriceps and hamstrings.
  2. Opens the hips and stretches the groin.
  3. Develops concentration and mental endurance.
  4. Tones the abdominal muscles and promotes core stability.
  5. Encourages a sense of empowerment and self-assuredness.

5. Cobra Pose (Bhujangasana)

Cobra Pose is a gentle backbend that helps improve spinal flexibility and strengthen the lower back. It’s a great introduction to deeper backbends:

cobra or bhujangasana yoga poses

Here’s how to do it:

  1. Lie face down with your palms under your shoulders and legs extended.
  2. Inhale, pressing your palms into the mat as you lift your chest off the ground.
  3. Keep your elbows slightly bent and engage your back muscles.
  4. Look forward, to lengthening your neck.
  5. Cobra Pose is beneficial for relieving back pain and promoting a healthy spine.

Benefits of Cobra Pose:

  1. Increases flexibility in the spine and alleviates back pain.
  2. Strengthens the muscles of the lower back and buttocks.
  3. Stimulates abdominal organs, aiding digestion.
  4. Relieves stress and fatigue by opening the chest and lungs.
  5. Improves posture by countering the effects of sitting for extended periods.

These 5 Basic Yoga Poses for Beginners provide an excellent starting point, offering a blend of relaxation, strength-building, and balance-enhancing postures. Remember that consistency is key, so practice these yoga poses regularly to experience their full benefits.

As you progress, you’ll discover a deeper connection between your mind and body, leading you to explore more advanced yoga poses and techniques. Enjoy your practice, and may it bring you health, peace, and serenity. Namaste.

About the Author

Poonam Semwal is a certified Yoga teacher from Sivananda Yogapeeth, 

and has conducted many Yoga Teacher’s Training courses Across India. You can follow her on Instgram or Facebook.

Poonam Semwal