Yoga for Beginners: The Best Yoga Practices

Yoga for Beginners: The Best Yoga Practices

Yoga is an outstanding practice for health enthusiast. For practicing yoga the only things that you require are comfortable loose clothes and a yoga mat. You can perform yoga at your home or opt a yoga class near your home for easy commute. However, if you are new to yoga than make sure that you practice yoga exercises under the guidance of an experience yoga instructor. You should look for a reputed instructor to start yoga practicing.

If you are a beginner, then start with some easy postures or asanas so that you stay motivated to continue it. Most of the easy yoga asanas can be related to the activities of our day-to-day life. Activities like sitting, standing, lying down in diverse positions are associated with the yoga poses. However, these poses done in an orderly manner can provide great benefits to beginners. At present, even the medical professionals recommend the incorporation of yoga in our daily life because of its great restorative values. Once you start practicing yoga, you will soon realize the health benefits of this therapeutic practice.

Beginner could start with a restrained form of yoga like Kripalu yoga (Iyengar yoga), or Viniyoga and then when you progress with the practice you can shift to power yoga or Ashtanga yoga. Start by warming up your body for 10 to 15 minute, this will help to increase your blood circulation and thus improve lubrication and flexibility of the joints. Breathing exercises are a vital part of yoga for beginners. Important breathing exercises include Kapalbhati, Pranayama, and Anuloma-Viloma that add to enhancing lung capacity and development in the breathing pattern. These exercises, if done properly prove to be stress-busters.

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Basic knowledge of yoga protocol is useful to all learners. They can ask their teachers to teach them the basics and some easy to do yoga postures. If you are new to this form of exercise than you can start with easy postures like the standing or sitting poses, mountain pose, cobra pose, balance postures along with back bends and finishing postures. Ensure that you have your meals 3 to 4 hours prior to the class and do not munch too much of food. Before you start with yoga, remember to drink water and wear loose clothing to make yourself comfortable. Yoga is regarded as the best form of exercise for both your body and mind.

Some of the Best Yoga Practices for the Beginners are Listed Below:

  1. Mountain Pose (Tadasana)

Mountain pose
Image Source:


  • Stand straight with your feet together and shoulders loosen up
  • Put your body weight evenly through your soles and arms at sides
  • Then breathe deeply and move your hands overhead keeping your arms straight and with your palms facing each other
  • Then try to reach up towards the sky with your fingertips
  • Watch Video on Youtube in English; Hindi
  1. Downward Dog (Adho Mukha Svanasana)

    Downward Dog Yoga
    Image Source –


  • Touch the ground by putting your hands directly under shoulders and knees under hips. Then walk with your hands a few inches ahead and widen your fingers resting your palms into mat
  • Curl your toes under and slowly move your hips upwards, bringing your body into a position of an inverted V, keeping shoulders away from the ears
  • While performing this pose you should keep your feet apart and knees slightly bent and you should hold your 3 full breaths
  • Watch Video on Youtube in English; Hindi
  1. Warrior (Virabhadrasana)

Warrior Pose
Image Source: Wikihow.Com

Steps :

  • Bend your right knee at 90 degrees keeping it over the ankle and spread out your right hand, and remain in this position for a minute. Then switch sides and repeat it.
  • Bringing your hands to your hips relax your shoulders and keep your arms at sides with palms down.
  • For this pose stand with legs spreading for 3 to 4 feet apart, with the right foot out at 90 degrees and left foot slightly in.
  • Watch Video on Youtube in English; Hindi
    1. Tree Pose (Vrikasana)

    Tree Pose Yoga
    Image Source: Fitbie.Com


      • Stand straight keeping your arms at sides
      • Put your body weight on your left leg and place you right leg’s sole inside your thigh with your hips facing frontward. Once you balance your position bring your hands to the front with the palms closed as in a position of Namaskar
      • Breathing in, extend your arms over shoulders with palms facing each other. Stay for 30 seconds in this position and then come to the standing position and repeat the same on the other side
      • You can make this pose even easier by bring your right foot under the left ankle keeping the toes on the ground for support. Once you develop better move your foot upward under your left calf
      • Watch Video on Youtube in English
        1. Bridge Pose (Setu Bandhasana)

        Bridge Pose Yoga
        Image Source:


            • Lie on floor on your back with knees bent
            • Keep your arms at sides and palms down
            • On an exhalation, push your feet into floor and lift your hips
            • Hold hands under lower back and push arms down, lifting hips up till thighs are equivalent to floor, bringing chest toward chin
            • Watch Video on Youtube in English
    1. Triangle Pose (Trikona Asana)

    Triangle Yoga
    Image Source:


          • Stand straight keeping your feet apart for about 3 feet and extend your arms out to sides.
          • Then bend over your right leg allowing it to touch the floor or rest it on your right leg knee, and extend your left hand towards the ceiling.
          • Look upward toward the ceiling and hold for 5 breaths. Return to the standing position and repeat this on the opposite side.
          • Watch Video on Youtube in English; Hindi
    1. Seated Twist (Baddha Ardha Matsendrasana)

      Seated Twist Yoga
      Image Source:

      This posture makes your shoulders broad, stretches hips, and back. It also increases blood circulation; tones abdomen and improves obliques.


    • Sit on the floor with your legs open and then put your right foot over your left leg bending your left knee
    • Keep your right knee pointed toward ceiling
    • Then place your left elbow to the outer side of the right knee and right hand on the floor behind you
    • Then twist your body as far as you can, twisting from your abdomen
    • Stay in this position for a minute and then switch sides and repeat the same
    • Watch Video on Youtube in English; Hindi
    1. Cobra (Bhujangasana)

      Cobra Pose Yoga
      Image Source :


    • Lie on the floor on your stomach keeping your thumbs under the shoulders, legs extended with the toes on the floor
    • Make tighter your pelvic floor, and push your hips downward squeezing your glutes
    • Pressing your shoulders and pushing through your thumbs and index fingers, raise your chest with your
      face extending upward
    • Relax and repeat this for at least 10 times
    • Watch Video on Youtube in English; Hindi

    Exercise and Yoga