You’ve heard of the many benefits of yoga but don’t know how to start?
If you’re new to yoga, you might have this misconception in your head that yoga poses are hard to attain. You might also worry about coordinating the beautiful art of inhaling and exhaling while you’re practicing certain poses.
Well, it’s not yoga that’s difficult. It’s just your obsessing mind. And, therefore, take a deep breath, clear your mind of any resistance and expectations and start off reading this article with a free mind and get started with some of the best yoga exercises for beginners.
12 Yoga Exercises for Beginners
Yoga consists of 300 poses and it’s definitely not easy to be able to master all of them. If you’re randomly picking up a complex one while leaving the simplest one behind, it might seem impossible. Thus, start by choosing the simplest ones, keep yourself regular with the practice, and let your body adapt to the increasing difficulty levels of yoga poses with the steady flow.
Give yourself enough time to master the basics and challenge yourself with the difficult once slowly. That’s all!
If you worry about what yoga poses you can start with and easily practice without a yoga teacher, I’m here to help. Here are 12 best yoga poses that you can do at home:
1. Easy Pose
This is a perfect pose to begin any yoga routine. It is one of the simplest yoga pose and the name literally means pleasure pose.
It is done by crossing the legs while sitting so that feet are below knees with back straight and hands rested on the knees with palm up or palm down.
This asana relaxes the body and tones back which becomes stronger and steadier.
2. Mountain Pose
This is a perfect beginner’s pose for practicing at home. This helps in defining the body posture for next level and complicated poses.
This yoga pose begins with standing firm, keeping back and head straight, firming thigh muscles by lifting knee caps, keeping hands parallel to body and lifting bodyweight on toes and maintaining the position for 7-10 seconds before releasing.
The biggest benefit of mastering this posture is that it is the starting point for standing asanas and can be practiced easily at home as a part of morning or evening routine.
It helps in improvement of body postures, regular practice keeps thighs & ankles stronger, makes spine more agile and regulates digestive, respiratory, nervous systems.
3. Downward Facing Dog
This yoga pose looks similar to the posture of a dog bent forwards, hence the name meaning down-face-dog-posture. This is a very easy to learn pose and beginners can practice it daily with zero side effects.
Start with standing on all four limbs and then lifting your hip to straighten the arms and legs. Shoulders should align with hands and feet should be in line with hips, keeping them straight. Finally, turn your gaze to your navel and hold the posture for a few seconds before releasing and coming to the initial position on all four limbs.
This asana strengthens abdominal muscles, improves circulation and digestion, tones hands & feet and decreases anxiety.
4. Cobra Pose
This is a highly recommended pose for the beginners as it helps in building up stamina for higher level postures and tones the upper body.
It starts with laying on the stomach and placing the palms of hands beside shoulders. Then raising the upper body gazing at the sky. Once a comfortable height is achieved, press thighs, hips and toes against each other and hold the posture for a few seconds before releasing and coming back to the same posture of lying on the stomach.
This asana strengthens the spine and tones organs in the lower abdomen. It stimulates digestive, urinary and reproductive systems. It opens up lungs and heart and helps in stress release.
5. Warrior Pose
This yoga pose is one of the most graceful asanas in yoga and adds beauty to practice. It has direct benefits to arms, legs and lower back.
It starts with placing the right foot 3 feet in front of the left and turning your right foot 90 degrees while keeping the center of the heels aligned. Then, lift the fully stretched arms sideways until they are parallel to the ground. Now, move the arms further up, joining the palms at top of the head. Release and repeat the pose with your left leg in front.
This asana boosts self confidence, improves walking posture and eases stressed shoulders.
6. Bound Angle Pose
The name of this yoga pose means reclining bound angle. It is beneficial in deep relaxation.
The pose starts with laying flat on the ground on the back and bringing feet close to the groin. Then opening up knees until they touch the ground and pressing palms downwards stretched towards feet. Before releasing, hug the knees and roll from side to side.
It stimulates kidneys, bladder and heart and blood circulation. It also stretches inner thigh and groin muscles.
7. Chair Pose
Chair pose starts with doing a chair pose, then slowly raising the arms parallel to the ground and bending the knees to mimic a chair until thighs come almost parallel to the ground. Hold this pose for as long as possible and then release back to the chair pose before relaxing the body.
This pose has more physical benefits than spiritual benefits. It strengthens ankles, calves, thighs and spine, reduces flat feet and stimulates the abdominal organs, diaphragm and heart.
8. Skull Shining Breath
This is a beginner’s yoga breathing exercise. It can be done sitting or standing.
It begins with placing the right palm on the stomach, inhaling passively and exhaling aggressively. Repeat the process for 25 to 30 times. Then increase the number as many as one is comfortable in.
This exercise reduces back and neck pain, opens up chest & lungs and rejuvenates blood circulation.
9. Bellows Breath
This is a yoga breathing exercise for the beginners.
Sit with your back supported by a wall or chair, keeping the back straight. Breathe in with your nose and breathe out with your mouth making a ‘AH’ sound. Once comfortable, breathe out with your mouth closed. Practice 3 to 4 sets of 10 breaths.
This exercise increases oxygen content in blood, opens up congested nose & chest, improves appetite and is good for abdominal muscles.
10. Alternate Nostril Breathing
This is one of the deep breathing yoga exercises which stimulates and strengthens the entire respiratory system. This helps to calm your sleep, relax and rejuvenate your mind.
It is performed by sitting in a comfortable position with a straight spine. Close the right nostril with the right thumb, right ring finger close to the left nostril, rest of the fingers pointed to the sky. Inhale and exhale with the left nostril then with the right nostril by closing the left one with the ring finger and releasing the thumb. Repeat the process back and forth for 15 to 20 times.
11. Plank Pose
To begin, lie on the ground with stomach down, place palms beside shoulders, rising up the shoulders while keeping the entire body straight. Hold this pose for 15 to 20 seconds.
This pose helps in stamina and strength building. You can learn more about this pose’s benefits here: 8 Ways Doing Planks Daily Transform Your Body
12. Corpse Pose
This yoga pose is highly recommended for mind and body relaxation.
It is one of the simplest Asana which is done by laying flat on the ground, facing upwards and relaxing the body. Hold this pose for 3 to 5 minutes.
This pose is easy to do. It can reduce stress, anxiety and fatigue.
Final Thoughts
Yoga doesn’t have to be complicated to be effective. It’s simply meant to make you feel free, powerful, and capable in all aspects of life. It is something you should be able to do without pushing yourself too hard.
Start trying these 12 yoga exercises at home and become healthier mentally and physically.
