Yoga Poses for Beginners – Try Out These Three Asanas Today!

Yoga poses for beginners are the perfect starting point for anyone who feels inspired to begin their yoga journey. With yoga becoming increasingly popular worldwide, it’s no surprise that more and more people are embracing this ancient practice. Yoga is not just about physical movement — it is a harmony of postures, mindful breathing, and meditation that nurtures both the body and the mind.

Since there are hundreds of asanas, it’s normal to feel confused about where to begin. That’s where beginner-friendly poses come in handy, giving you clarity and confidence as you start. Below are a few simple yet powerful yoga poses for beginners that can help you kickstart your practice.

1. Adho Mukha Svanasana (Downward-Facing Dog)

  • Begin on all fours so your body resembles a table. Keep your wrists under your shoulders and your knees under your hips.
  • Inhale gently, then lift your hips upward. Straighten your elbows and knees to form an inverted V-shape.
  • Press your palms into the ground and keep your neck long. Your ears should be near your arms while your gaze shifts toward your navel.
  • Hold this position while breathing deeply for several breaths.
  • To release, bend your knees slowly and return to the table position.

2. Phalakasana (Plank Pose)

  • Start by lying flat on your stomach. Inhale and lift your body from the mat.
  • Straighten your arms while tucking your toes under. Keep your shoulders directly above your wrists.
  • Maintain a straight line from head to heels—similar to a push-up position.
  • Hold for a few deep breaths, then slowly lower back down to rest.

3. Balasana (Child’s Pose)

  • Kneel on the floor with your toes together and your knees slightly apart. Place your hands on your thighs.
  • As you exhale, lower your torso forward, resting your stomach on your thighs and your forehead on the mat.
  • Extend your arms forward until your palms touch the front of the mat (or rest your arms alongside your body—choose what feels best).
  • Stay in this pose for several breaths to relax and restore, then gently return to the starting position.

4. Virabhadrasana (Warrior Pose)

  • Stand with your feet hip-width apart and arms relaxed at your sides.
  • Exhale and take a wide step to your right.
  • Turn your right toes outward and bend your right knee to about 90 degrees.
  • Turn your left foot slightly inward (about 15 degrees). The heel of your right foot should align with the center of your left foot.
  • Raise your arms sideways until they are in line with your shoulders, palms facing up or forward.
  • Push your pelvis down slightly, turn your head to the right, and breathe deeply. Hold for a few breaths, then return to standing.

Final Note

Are you ready to try out these asanas? It’s always best to practice under the guidance of a trained yoga instructor, especially if you’re a beginner. If you want to take your yoga journey further, consider enrolling in a yoga retreat — not only will you learn postures in depth, but you may also have the opportunity to become a certified yoga trainer.

Leave a reply