“Anybody can breathe, therefore anybody can do yoga”,- TKV Desikachar.
So, are you also looking for the first step to start your yogic journey and new you? Great! This
blog post is all for you, as today I will tell you about the poses you can begin with, as a beginner.
These poses will give excellent flexibility, stretch, and strength to the arms, the chest, the
abdominal muscles, the legs and will help in getting a right body balance. Hence, preparing you
for further challenges and making you stronger inside out.
Quick Tip: As a beginner try to attempt 2-5 sets of each pose. You can increase the sets as
you master in it. These are the foundation poses, so start gently and listen to your body.
Here you go:
1) The Mountain Pose (Tadasana with Finger Lock)
1. Stand erect with legs somewhat separated with the hands on the sides.
2. Raise the hand over the head and look straight.
3. Interlock the fingers and turn it upwards. The palms ought to confront the sky.
4. Take a full breath and stretch the arms, shoulders, and chest upwards.
5. Raise the heels with the goal that the heaviness of the body is borne by the toes.
6. Extend the entire body from the feet to the head.
7. Stay in this situation for a few moments.
8. Come down the heels while breathing out.
9. This is one round. One can rehearse up to 2-5 rounds as a beginner.
2) Standing Forward Bending (Uttanasana)
1. Start with mountain pose, place the hands on the hips.
2. Breathe in and lift the middle. While breathing out, fold forward from the hips, keeping
the back straight and the knees delicate.
3. As the torso folds toward the ground, move the hips up and back, so the sitz bones point
4. Convey the hands to the tangle and discharge the head and neck, so they hang freely.
5. To leave the posture, relax the knees, place the hands on the hips and raise the middle
in the equivalent broadened way in which it was brought down.
3) The Warrior Pose (Veerbhadra Asana)
1. Stand erect and spread your legs around three to four feet separated. Your right foot in
the front of the left foot
2. Turn your right foot outwards by 90 degrees and the left by 15 degrees, ensuring the
impact point of the right foot is superbly lined up with the focal point of the left foot. Lift
your arms sideways until they achieve the tallness of your shoulders. Your arms must be
parallel to the ground, and your palms ought to confront upwards.
3. Breathe out and twist your right knee, to such an extent that your knee and lower leg
structure a straight line. Ensure that your knee does not venture out in front of your lower
4. Now, look on your right side.
5. As you move into the posture, extend your arms further and join your palms over your
head. Take a gander at your palms. Tenderly drive your pelvis down.
6. Hold the posture with a similar assurance as a warrior, and wear a grin all over. Inhale
typically and prop up down.
7. Breathe in and come up.
8. Breathe out and slowly bring your hands down from the sides.
9. Rehash this posture on the left side, with your left leg in the front and the right one at the
4) The Cobra Pose (Bhujangasana)
1. To begin the posture, lie on your stomach and spot your brow on the floor.
2. You can have your feet together, or hip width separated.
3. Keep the highest points of your feet squeezing against the floor.
4. Spot your hands underneath your shoulders, keeping your elbows near your body.
5. Move your shoulder bones back and down, and attempt to keep up this all through the
6. Draw your pubic bone towards the floor to balance out your lower back, and press your
feet effectively onto the floor.
7. With the following breathe in, begin lifting your head and chest off the floor. Be aware of
opening the chest, and don’t put the majority of your weight onto your hands. Keep the
elbows softly bowed and keep the back muscles working. Take your hands off from the
floor for a minute to perceive what is agreeable, viable tallness for you.
8. Keep your shoulders loose.
9. With breathe out lower yourself back onto the ground.
10. Lay on the floor for a couple of breaths, or make the most of Child’s posture as a delicate
5) The Child Pose (Balasana)
1. Start stooping on the floor with the highest points of the feet level and the legs together.
Discharge the chest area over the thighs, resting the temple onto the floor.
2. Spot the arms close by the body with the palms turned up.
3. Enable the shoulders to move forward discharging the mid back.
4. To turn out, place the hands underneath the shoulders and draw your belly back to lift
Now that you know where to start from try these yoga poses regularly and cultivate the benefits
by yourself. Let me know if you find this blog helpful and also tell how you felt after completing
your first yoga class, by commenting below. Keep Going!