Yoga for Beginners: Start Your Day With Yoga For Health Benefits

By RimTim Staff Writer

May 14, 2017
Yoga for beginners

Why Yoga for beginners? Okay, how do you begin your day usually? With a cup of coffee, perhaps? Maybe you switch on the TV or start tweeting the moment you get up. That’s not a good habit! You should instead consider yoga and meditation. Never done yoga before and not sure how to get started? We have listed some of the best Yoga poses for beginners here, so read on.

Benefits of yoga for Beginners

Yoga is a great way to fight anxiety, boost energy and give you the emotional stability you need. The yoga poses for beginners discussed here, increase your productivity through the release of endorphins. They boost your mood and give you the mental clarity you seek for taking on the challenges at the workplace.

Yoga for beginners offers several physical health benefits, such as burning about 300 calories every session, effective fat burning and weight loss. It calms you down, gives you the peace of mind you seek, especially in a stressful situation. It is one of the best cures for anxiety and depression.

Best yoga poses for beginners

  1. Mountain pose

    Mountain Pose Benefits: Mountain pose is a standing pose. It may appear to be nothing more than just standing, but it is much more than that. This pose gives you a sense of how to ground your feet so that you can feel the earth beneath you.
    Posture: To perform this exercise, start by standing with your feet together. Next, push down into the ground with all toes of the feet, and try to spread them as open as possible. Use your quadriceps to lift the kneecaps, up to the inner thighs. Pull the abdomens in as you lift the chest while pushing the shoulder tops down.
    As your shoulder blades come closer to each other, open up your chest while ensuring that the palms facing inwards. Breathe in as deeply as possible so that the breath goes into the torso. Hold the breath and stay in position for as long as possible. Do this 6 to 8 times.
  2. Triangle pose

    Triangular Pose

    Benefits: Triangle is an easy standing posture which stretches the waist as much as possible, thus opening up the lungs, building power in the legs and firming up and toning the whole body.

    Posture: To perform this routine, stand straight with your feet apart. Open up your arms and stretch them to the sides up to shoulder height. Next, turn the right foot outwards at 90 degrees and left toes inwards at 45 degrees.

    Focus on the abdominal muscles and the quadriceps even as you hinge sideways over the right leg, with your right hand placed on the ankle and the left arm pointed up towards the ceiling. Hold in this position for up to 6 to 8 seconds and repeat the same on the opposite side.

  3. Plank

    Plank Pose

    Benefits: Any Yoga for beginners class will have a plank. A plank is one of the most effective exercises that builds the strength of the core and allows you to balance yourself better on your hands. It also teaches you to use your breath more effectively. This is not an easy pose to perform, but not that difficult either – anyone could do it.

    Posture: To perform this pose, go on to your all fours, tuck in under the toes and push the legs out and slide the heels back and forth till you are able to form one perfect straight line from the head to the feet.

    Now, engage the core, draw the shoulders inwards and away from the ears. Breath in deeply, pull in the ribs, hold in this position for about 10 seconds.

  4. Bridge pose

    Bridge Pose

    Benefits: Bridge pose is an excellent exercise for your back.

    Posture: Lie down flat on your back with your feet apart by a hip width. Press on the ground with your feet and lift your buttocks off the mat. Clasp your hands together and push them as forward as possible, beneath the torso. Open up the chest as much as possible and focus on the hamstrings. Hold this position for about 10 seconds before relaxing and lowering the hips. Perform this pose 3 times.

  5. Downward facing dog

    Downward dog pose

    Benefits: Downward facing dog pose is the most basic of all yoga poses for beginners. It stretches the whole body and strengthens the core. This powerful pose builds immunity and gives you the strength to resist a number of diseases.

    Posture: To do this pose, be on all fours, with your palms and feet on the ground, knees under the hips and wrists beneath the shoulders. Make sure that the knees are bent slightly and straighten the legs as much as possible while holding the hips back. Position your hands forward to give yourself as much length as possible.

    Press the palms as firmly as possible on the ground and rotate the inner elbows so that they face each other. Now pull in the abdomen and engage the legs; the torso should be moving back or forth. Hold in this position for as long as you can and then relax to the starting position.

  6. Warrior 1 pose


    Benefits: Warrior is great for building stamina and power in the legs, buttocks, core, hips and the upper body.

    Posture: To perform this routine, take a step backward with the left foot, press the left feet as down as possible with the left toes forward at a 75-degree angle. Your arms should be raised above at the same time, with the palms pressed toward each other. Lift your chest as much as possible. Stay in position for 6 to 8 seconds and repeat the same on the opposite side.

  7. Warrior 2 pose


    Benefits: Warrior 2 is another powerful Yoga position for beginners. It is similar to the Warrior 1 Pose discussed above, with a few changes – instead of the hands raised upwards, the arms are stretched out to the sides.

    Posture: As you stand with your feet apart, the right toes are pointed outwards at 90 degrees and left toes inwards at 45 degrees. Bend the right knee as much as possible till it is directly over the right ankle. Keep the torso in the balance between the hips.

    With your arms stretched out to the sides, maintain a gaze over your right hand. Maintain this position for 8 to 10 seconds and then repeat on the other side.

  8. Tree pose

    Tree pose

    Benefits: Tree pose is a great Yoga for beginners pose which builds balance, focus, and clarity of the mind.

    Posture: Start this position with your feet together. Place the right foot on the inner side of the left upper thigh. Hold your hands in prayer with your gaze forward. Hold this position for about 8 seconds.

  9. These are the best and easiest Yoga poses for beginners that you can start off with. We hope you enjoyed reading this, stay tuned for more great stuff on Yoga for beginners.