Basic Yoga Poses For Beginners

I would consider these are also basic yoga poses for beginners which I talked about in my first blog were simple, their is so many more!

I never get bored so many challenges in yoga, remember to always work at your own level, never over do it.

Yoga is not about hurting yourself or ego, be within moment, enjoy the calmness in a chaotic world.

“If” It Was Easy Everybody Would Be Doing Yoga:

How many times have you heard that particular quote.

So in saying that never give up, is what I get out of that quote, because their is always options available to you.

One has to find their direction in life.

Basic Yoga Postures:

Asana, Sanskrit for posture also translates as (to be) Being in asana we begin to learn the soul of yoga, that of union with your physical self.

Your breath and your purpose are joined when you become aware and enlightened in your body.

Staff Pose
Staff Pose:

This basic pose is the first of all the seated forward bends and twists.

It has numerous practical effects, the most essential being correction of posture.

Benefits of this posture, improves digestion, tones the kidneys, helps prevent sciatic pain.

Dandasana prepares you to sit even with a perfectly erect spine, and is beneficial to those in stationary positions.

Consistent exercise of this pose manipulates and revitalizes the abdominal and pelvic region.

This posture for beginners one can use a folded blanket under your buttocks, also blocks can be used under the hands, which help extend the torso.

If yoga blocks are not available everyday books or whatever else you have at your disposal will suffice.

Sit on a folded blanket, with a straight spine and your knees bent.

Position the blocks or books on either side of the hips.

Place your palms on the blocks.

Sit on your buttock bones.

Straighten each leg, one at a time and join legs and feet together.

Lengthen the calf muscles, and stretch your knees and toes.

Keep your knees straight.

Press your palms down on the blocks and stretch your elbows and arms.

Lift your abdomen, letting go of any tension in your diaphragm.

Hold the pose for 1 minute while breathing.

Beginners may find it easier to keep feet apart slightly and hold for only 30 second.STANDING FORWARD BEND

Standing Forward Bend:

The spinal column is given and intense stretch in this pose.

This pose can assist people who are susceptible to anxiety or depression as it revitalizes the spinal nerves and brain cells.

Stand in Tadasana with your legs straight and fully stretched.

Exhale and release your arms out to the sides.

Bend forward at the hips, bring your palms to the ground ( if you have lower back pain, you should keep your knees bent ) tuck your chin in.

Direct your focus up toward your navel.

Hold pose for 30-60 seconds breathe evenly through the nose in and out; never through the mouth.Hero Pose

Hero Pose:

Quite a few variations of this hero pose, i will try and keep it straight forward and in the future blogs.

I will elaborate further on variations in poses if applicable.

Looks and sounds an easy pose but can be quite challenging especially if you are tight in the ankles like I was when I first started.

Such pain for me and even till today can not stay a long time on heels as they tend to go to sleep.

It does get easier over time and is great for increasing flexibility in the ankles.

Kneel then sit with your knees bent and your buttocks on your heels for as long as possible, maybe release pressure on ankles when necessary.

Good time to close eyes and meditate a little with easy breathing the nose only. Benefits of this pose is to calm the mind when eyes closed.

Pose also strengthens the pelvic muscle, and knee and ankle joints, and stimulates digestion like all things it doesn’t happen in one session and must be done regularly.OPEN LEG STRETCH

Seated Angle Pose: 

This pose again to be simple and it is terms of difficulty, yet again challenging if you have tight hamstrings.

Let’s be honest most of us do.

OK lets begin sit on floor with your legs wide apart and toes pointing up.

Engage your leg muscles and focus on softening and breathing into the inner leg if your’e not feeling it you are not doing it right or you are very flexible.

I would bend forward towards your feet. Now back to us mere mortals. Keep your knees in line with your feet.

Place your hands on the floor behind you, your fingers facing forward, and use your arms to support you as you tilt your pelvis forward slightly and open your inner leg and groin softly.

Without over stretching.

Hold for a minute or 10 full deep breaths you choose.

Benefits in this pose helps treat arthritis of the hips, relieves sciatic pain I feel that one myself.

Massages the organs of the reproductive system and so much more.

All yoga poses have these little secret gems of well-being if done correctly and consistently.Savasana (Corpse Pose)

Corpse Pose:

It sounds a bit morbid I know, remember I didn’t make up these names.

It comes from the Sanskrit language.

Which is an ancient Indian language, and when translated it becomes corpse pose.

Relativity easy as you lie on your back with arms at your side legs slightly open, again, do your own adjustment to feel comfortable.

You will normally finish off in this position and be in it for at least 10 minutes to 20 minutes.

More if you can try not to go to sleep.

I have been in many classes and you can fall asleep I have, other people have.

The hardest part of this pose is to switch of the mind, that little voice inside your head, making you think what you have done and what you are about to do.

Don’t despair where all been their.

Benefits of this pose is it helps to empty and relax the mind, nervous system and whole body.

It helps to restore energy levels, overcome fatigue and release stress.

Very good benefits from a pose you just relax in after you done a vigorous yoga class.

Hope I Kept Yoga Simple:

Sometimes it is hard to keep it simple, so leave a comment any suggestions good or bad will be appreciated as I start on this most wondrous journey of blogging about something I love to do.

I would love to hear your thoughts about this post or this site in general.

I will answer all the comments on my website personally so drop me a line below if you have any Yoga questions or comments.

I’m happy to help any way that I can.

copywrightNamaste Shane.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice.

Always consult your doctor or a dietitian before starting any fitness program or making any changes to your diet.

6 thoughts on “Basic Yoga Poses For Beginners”

  1. Thank you for the explanation of some different yoga poses and how to actually do them. I was doing yoga every day for almost a year straight but then I got busy with other things. My favorite poses to do are the hero pose and child pose because they feel good. Which of these poses are your favorite poses?

    • Hello Jon, 

      Thank You for taking the time to read my article on Yoga. 

      Sorry to hear you are unable to do Yoga due to other commitments. 

      I like doing both of those poses, but hero is really good for me as I have tight ankles like many people. 

      Kind Regards Shane.

  2. I’m all for yoga, I try to do it at least 3 times a week, as it’s really relaxing and it puts me not only in a more relaxed state, but allows me to move better and freely without some of my aching back pain. I agree with you – that if it were easy, everyone would be doing it…I think too many people get caught up in the “Why yoga” “it’s not for me” part than anything. And that usually diverges people away from the reality that it’s very useful doing. Due to my bad back, for sometime I couldn’t do the standing forward bend, but it used to be my go to move, and In my opinion there is no better stretch than that. The fact that it can calm my spinal nerves, I’m always trying to mix this stretch in with the seated ham string or sit down one almost every day now. Which of all these stretches do you find to be the most relaxing?

    • Hell Michael, 

      Thank You for responding to my article on Yoga. 

      Happy to hear you take your Yoga practice seriously. 

      I have a bad back as well and find yoga in general helps with my ailments. 

      Best asana for me would be forward bend either standing or seated position is good for my back. 

      KInd Regards Shane

  3. Wow, glad to re-visit your site with another awesome content. I’ve heard of most of them but it’s the first time I’m hearing about corpse pose. I’m good in the Sanskrit language, but it is always good to learn from different people and their experiences. Yoga has a direct connection with the ancient Vedic culture of India. Yoga is pronounced as Yog (with ‘a’ silent).

    I’m getting a lot of new learnings of yoga from your website. Surely, I’ll practice some of these postures now, after getting motivated reading your post 🙂 I’m looking for the best posture for relieve in headache, which one would you prefer for that?

    Thanks a lot for sharing this useful information. I look forward to seeing you as the greatest yoga teacher in the world. 

    Best Wishes

    • Welcome again. 

      Thank you for taking the time to read my article, hope it helps you develop your Yoga practice. 

      Appreciate the information on how to pronounce Yog and its cultural connection with India. 

      Meditation like (savasana or corpse pose) can help with headaches as far as a Yoga asana, i would suggest downward facing dog. 

      Kind Regards Shane.


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