Yoga Poses (Asanas) For Beginners

  1.  Tadasana (Mountain Pose)
  2. Adho Mukho Svanasana (Downward Facing Dog Pose)
  3. Vrikshasana (Tree Pose)
  4. Setu Bandha Sarvangasana (Bridge Pose)
  5. Trikonasana (Triangle Pose)
  6.  Naukasana (Boat Pose)
  7.  Bhujangasana (Cobra Pose)
  8. Balasana (Child’s Pose)
  9. Virabhadrasana (Warrior pose)
  10. Sukhasna  


1.  Tadasana (Mountain Pose)

  • Stand tall with feet together, shoulders relaxed, arms at sides.
  • Take a deep breath and raise your hands overhead, palms facing each other with arms straight. Reach up toward the sky with your fingertips.



2. Adho Mukho Svanasana (Downward Facing Dog Pose)

  • Sit on your heels, stretch your arms forward on the mat and lower your head.
  • Form a table, like pushing your hands, strengthening your legs and slowly raising your hips.
  •  Press your heels down, let your head hand freely and tighten your waist.



3. Vrikshasana (Tree Pose)

  • Stand with arms at sides.
  • Shift weight onto left leg and place sole of right foot inside left thigh.
  • Once balanced, bring hands in front of you in prayer position, palms together.
  • On an inhalation, extend arms over shoulders, palms separated and facing each another. Stay for 30 seconds.
  • Lower and repeat on opposite side.

yoga poses - Tree Pose position (vrksasana)


4. Setu Bandha Sarvangasana (Bridge Pose)

  • Lie on floor with knees bent and directly over heels.
  • Place arms at sides, palms down. Exhale, then press feet into floor as you lift hips.
  • Clasp hands under lower back and press arms down, lifting hips until thighs are parallel to floor, bringing chest toward chin. Hold for 30 seconds.




5. Trikonasana (Triangle Pose)

  • Stand with your feet wide apart.
  • Stretch your right foot out (90 degrees) while keeping the leg closer to the torso.
  • Keep your feet pressed against the ground and balance your weight equally on both feet.
  •  Inhale and as you exhale bend your right arm and make it touch the ground while your left arm goes up.
  •  Keep your waist straight.
  •  Ensure that your body is bent sideways and not forward or backwards.
  • Stretch as much as you can while taking long, deep breaths. Repeat on the other side.



6.  Naukasana (Boat Pose) 

  • Lie back on the mat with your feet together and hands by your side.
  • Take a deep breath and while exhaling gently lift your chest and feet off the ground.
  • Stretch your hands in the direction of your feet. Your eyes, fingers and toes should be in one line.
  •  Hold till you feel some tension in your navel area as your abdominal muscles begin to contract.
  • As you exhale, come back to the ground and relax.



7.  Bhujangasana (Cobra Pose)

  • Lie facedown on the floor with thumbs directly under shoulders, legs extended with the tops of your feet on the floor.
  • Tighten your pelvic floor, and tuck hips downward as you squeeze your glutes.
  • Press shoulders down and away from ears.
  • Push through your thumbs and index fingers as you raise your chest toward the wall in front of you.
  • Relax and repeat.


8. Balasana (Child’s Pose)

  • Bend your knees and sit on your heels.
  • Keep your hips on your heels.
  •  Lower your head on the mat and bring your hands forward by your side.
  • Press your thighs against your chest and breathe lightly.

Layout 1


9. Virabhadrasana (Warrior pose)

  • Stand with legs 3 to 4 feet apart, turning right foot out 90 degrees and left foot in slightly.
  • Bring your hands to your hips and relax your shoulders, then extend arms out to the sides, palms down.
  • Bend right knee 90 degrees, keeping knee over ankle; gaze out over right hand. Stay for 1 minute.
  • Switch sides and repeat.

images (2)


10. Sukhasna  

  • Sit comfortably on the mat with crossed legs (left leg tugged inside the right thigh and right leg tugged inside the left thigh).
  • Keep spine straight.
  • Place your hands on your knees.
  • Relax your body and breathe gently.

5 thoughts on “Yoga Poses (Asanas) For Beginners

  1. You have beautiful post thank you for sharing yoga awerness and importance. Yoga is not just Asanas but realisation of self. Every human being is devine force, need to understand and function accordingly. Keeping healthy for the purpose is important. keep sharing your views and if you want to know more about yoga visit our website.

    Liked by 1 person

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