No matter if you’re brand new to yoga or are a long-time practitioner, there are plenty of basic yoga poses that beginners might need to be aware of. So here are the 12 Basic Yoga Poses For Beginners you will get to learn.
These poses are great for newbies because they can be done and will teach you how to breathe and move properly. The most basic poses are the Easy pose, Cat Pose, Warrior I, Warrior II, and many more.
12 Basic Yoga Poses For Beginners
1. Easy Pose (Sukhasana)
- Begin by sitting on your mat, putting your sit-bones placed on the edge of a cushion or a blanket folded.
- Then, cross your shins across the mat and bring your feet in line with the knee to the side. Make sure to keep your feet to the knees.
- Intensify your spine, preserving the natural arches that form the spine. Push your sit bones to the floor, root them down, and make length through the top of your skull. Make sure your shoulder blades are firmly into.
- Put your hands on your lap or knees and keep your palms up (more open) or flat (calming).
- Try switching your legs’ cross the next time you enter the posture.
2. Cow Pose (Bitilasana)
- Begin on all fours by placing fingers under your shoulders and your knees under your hips.
- When you breathe in, pull the shoulders back away from your ears. Look upwards and flex your spine.
- It would be best if you stayed here for at least three breaths. Repeat the exercise 3-4 times.
3. Cat Pose (Marjaryasana)
- Start on all fours, placing your hands on your shoulders and knees under your hips.
- Inhale deeply and breathe in.
- Inhale and move your belly button toward your spine. Press the floor by knees and hands and round your spine as cats, stretching your spine and lower back.
- At least take three deep breaths. Repeat the exercise 3-4 times.
4. Mountain Pose/Upward Salute (Tadasana/Urdhva Hastasana)
- Start with Mountain Pose by standing with your feet in a row and arms to your sides.
- Inhale, sweep the arms towards the sides, and then upwards to the sky. It is possible to finish the exercise with your arms placed parallel to your head (palms with their backs to one another) or if your shoulders can have the palms squeezed to each other.
- Extend your elbows to the max and reach out with your fingers.
- While your neck is an extension of the spine, lift your upper body toward the sky, and then relax your back slightly (the bend is caused by your lower or middle back, not your neck). Be cautious not to arch your lower back or press your neck!
5. Chair Pose (Utkatasana)
- Start standing at the Mountain Pose.
- Relax your knees, place your hips in a position as if you’re sitting in a chair, and raise your arms high to frame your face.
- Check your knees, and ensure you can see your toes. If not, you should sit your hips in a back position until you can, putting your weight evenly on the heels.
- Take your shoulders off your ears, and then look up a little. Keep your eyes on the ground for at least three deep breaths. Read and find more about 12 Basic Yoga Poses For Beginners.
6. The Standing Forward Bend (Uttanasana)
- Start standing up in a Mountain posture.
- When you inhale deeply, raise your arms over your head and frame your face.
- When you exhale, activate your core, bringing the navel towards your spine. Then, take a swan dive across your legs, laying them flat on your back.
- Put your hands down a bit in front and behind the heels. Press the four of your feet’s corners into the ground, then move your hips upwards and back toward the ceiling. Relax your neck and head. Breathe in here for at least three deep breaths.
7. Four Limbed Staff Pose (Chaturanga Dandasana)
- Begin by lying face-down on the yoga mat with your arms in front of your body.
- Bend your elbows and then slide your hands until you reach your chest, keeping your palms flat and looking down.
- Place your toes on the floor, and when you exhale, bring your torso up and in and push your toes and your palms together as you raise your entire body just a couple of inches higher than the mat.
- Create a straight direction from the top of your head down to your heels, and keep lifting your knee high while engaging the sides of your legs.
- Try to hold this posture for 20-30 minutes, then relax on the mat and repeat the process many times.
8. Cobra Pose (Bhujangasana)
- Lay face down on your stomach, with your legs straight and straight with your hips spread, and the feet’s tops facing towards the mat.
- Place your forehead down onto the mat and ease your shoulders and neck. Bend your elbows, put your arms on the mat with your palms down and place them in front of your head.
- Breathing diaphragmatically, when you inhale, pull back your shoulders. Once you have engaged your back muscles. Then, press your forearms into the mat and lift your upper body off the mat. If you are looking straight ahead, keep your forearms in place and your upper body’s front pelvis flat on the floor. Attempt to ease your shoulders and keep them away from your ears.
- Exhale, and gradually lower your head, upper body, and torso to your yoga mat. Repeat the posture 3-4 times. Each time you stay in the position you were at for 5-6 minutes.
9. Downward Facing Dog (Adho Mukha Shvanasana)
- Begin by placing your hands on your knees. Straighten your arms, but don’t lock your elbows. Ensure your wrists are under your shoulders and your knees are under your hips. Middle fingers must point straight toward the top of the mat.
- When you exhale, raise and straighten (but do not stop) the knees. Relax your elbows and stretch your back.
- Spread your fingers and gently press them between them and your knuckles to disperse your weight evenly throughout your hands.
- Place your heels on the floor until you feel a stretch deep through your hamstrings. You can also move the head should be towards your feet. Your body should be in the shape of the letter “A.”
- Repeat steps 3 times. Then, stay for five to six breaths.
10. The Warrior I (Virabhadrasana I)
- Begin by establishing Mountain Pose with both feet together, shoulders back, and your spine straight.
- Move your left foot toward your mat’s rear to enter Warrior 1.
- The left foot should be brought towards the floor, then turn the left foot at 45 degrees.
- Begin by bending the right knee to the left ankle. It is possible to alter the width of your posture (front toward the back). It is also possible to widen the stance to increase stability.
- Inhale and bring your arms above your head. The ideal position is with your palms to the ceiling. However, you could keep your hands separated by the shoulder away or bend the elbows.
11. Warrior II (Virabhadrasana II)
- Start in Mountain Pose, and step your left foot in a way that it’s parallel with the mat’s back.
- The inside of your thighs expands toward the outside of your feet. Stretch your arms to the outside with your fingertips while you pull the shoulder blades in. Allow the upper part of your shoulder blades to fall away from the ears. Gaze over your right middle finger.
- Begin to ground along on edge outside of your back foot, then draw upwards through the arch’s inside.
- The hips are over the shoulders, and the elbows are roughly above the knees. Head above the tailbone.
12. Pose of Final Resting (Savasana)
- Lay flat on your back, face down, while separating your legs and letting the entire players play. Spread your arms out along the sides, palms up.
- Set a small, pillow-like blanket folded under the head, in case it is necessary. Place a second one beneath your knees to provide relaxation.
- Relax your eyes and shut them. Let go of any tension in your body.
Take a few large deep breaths. You will be able to lengthen your spine while exhaling. So this concludes the topic for 12 Basic Yoga Poses For Beginners.