By Sejal Shah and Meena Waghray | Posted: May 01, 2018

Since its origin, yoga has  given refuge to many people across the world. Everyone can benefit, from fitness freaks to seekers of a calmer and more focused mind, from those wanting ways to relax to those who wish to attain higher states of consciousness.

Interestingly, we’ve all done yoga poses as babies. Since birth, babies  get into different positions while lying down, learning to stand, crawling, or starting to walk. In fact, babies even breathe as yogis do, and their minds are also like yogis’ minds, always in the present moment. So, beginning yoga is nothing but reminding ourselves of the wonderful poses we naturally did during childhood.

Returning to the yogic knowledge that we inherited as babies has a multifold effect. It helps us to achieve a childlike state, with an aware and present mind. In a calm and relaxed mental state, the body becomes healthier and more flexible.

So, pull out that yoga mat, put on some comfortable clothes, and begin with these wonder yoga poses for beginners!

Yoga poses for beginners

Whether you’re a beginner, intermediate or expert, it’s advisable to begin yoga routines with warm-ups and Sukshma Vyayama (gentle exercises). Only a few minutes of warm-ups make the tendons more flexible, and Sukshma Vyayama relaxes the body. Once you’re all warmed up, you can perform the following sequence of easy-to-do yoga poses for beginners:

1. Seated forward bend (Paschimottanasana)

Stretches the lower back, massages the abdominal and pelvic organs, and also tones the shoulders.

2. Cat pose (Marjariasana)

Improves digestion, relaxes the mind, makes the spine flexible, and strengthens wrists and shoulders.

3. Child pose (Shishuasana)

Allays constipation and soothes the nervous system.

4. Bending backward (Ardha chakrasana)

Tones the arms and shoulder muscles, and stretches the upper front torso.

5. Angle pose (Konasana)

Helps those suffering from constipation and sciatica, augments flexibility of the spine, and tones arms, legs and abdominal organs.

6. Warrior pose (Veerbhadrasana)

Improves balance in the body, augments stamina, and releases stress in the shoulders. Also, strengthens the legs, arms, and lower back, and is especially helpful for those leading a sedentary lifestyle.

7. Chair pose (Utkatasna)

Strengthens the lower back, balances the body, and boosts determination.

8. Butterfly pose (Badho Konasana)

Improves bowel movements, relieves menstrual discomfort, and improves flexibility in groin and hip region.

9. Forward bend (Hastapadasna)

Stretches the abdominal muscles, the upper back, hamstring and calf muscles.

10. Yogic sleep (Yoga Nidra)

Always end the routine with Yoga Nidra because it prepares the nervous system to absorb the effects of all yoga postures performed.

For beginners, it’s important to review some of the guidelines listed below

1. Who can do these postures?
   Everybody can do these asanas. It’s advisable to consult your physician if you have any specific health issue and it’s strongly recommended to learn these asanas from trained teachers.

2. Where can they be done?
   Any yoga position for beginners or experts can be done indoors or outdoors on a yoga mat. However, it’s advisable to do them in a clean, well-ventilated, and quiet place.

3. When can they be done?
   These may be practiced at any time of day. However, after meals there has to be a delay of 2-3 hours. The best time to do these yoga poses is early morning on an empty stomach. You can also perform them in the evening, before dinner.

4. Important precaution to keep in mind
   Remember, it’s not necessary to get into a yoga posture with perfection the first time. Stretch only as much as you can. If any stretch causes pain, stop. Slowly, extend your comfort zone day by day with every yoga session.

For an enhanced and safer experience, you should learn yoga poses from a trained teacher. For beginners and intermediate practitioners, a Sri Sri Yoga program can provide the perfect experience.

With inputs from Sejal Shah and Meena Waghray, Yoga Faculty at the Art of Living Foundation

New to yoga? Explore Yoga 101: A Simple Guide to Practice and Philosophy to Help A Beginner.