1. Tree Pose (Vrksasana)





The tree is an excellent standing balance for beginners to practice in order to gain focus and clarity, as well as to learn to breathe while standing and maintaining body balance on one foot. It imitates a tree's steady stance.

How to Go About It


Begin with your feet together and your right foot on the inside of your left upper thigh. Put your hands together in prayer and find a spot in front of you where you can maintain a steady gaze.
Hold and breathe for 8-10 breaths before switching sides. Keep your core engaged and shoulders relaxed, and don't lean into the standing leg.


Beginner's Suggestion


If you feel unsteady in this pose, you can brace your back against a wall.


2. Mountain Pose (Tadasana)





This pose teaches how and when to stand majestically still, like a mountain. The name is derived from the word 'Tada,' which means a mountain. Mountain Pose is the foundation for all standing poses; it engages the major muscle groups and improves focus and concentration. Mountain pose may appear to be "just standing," but there's a lot going on.


How to Go About It




Stand with your toes together and heels slightly apart, and hang your arms alongside your torso.

Spread your toes and disperse your weight evenly throughout your feet. Thigh muscles should be firm and rotated inwards. Roll your shoulders back and down, relaxing them.

Exhale by elongating your torso and releasing your shoulder blades away from your head. You can also place your hands in a prayer position in front of your chest or by your sides.

Inhale long, slow, deep breaths.


Beginner's Suggestion




To begin, check your alignment by standing against a wall. You can even raise and stretch your hands. Take a deep breath.


3. Triangle (Trikonasana)




Triangle is an excellent standing posture for stretching the sides of the waist, opening up the lungs, strengthening the legs, and gaining muscle in the entire body. Triangle Pose is a basic standing pose in many yoga styles.

How to Go About It


Place your feet wide apart. Stretch your right foot out to 90 degrees while keeping your leg close to your torso. Keep your feet pressed against the ground and your weight evenly distributed on both feet.
Inhale deeply and exhale slowly. Stretch your left arm toward the ceiling while resting your right hand on your shin, ankle, or the floor outside your right foot.
Stay in this pose for 5-8 breaths, turning your gaze up to the top hand. Inhale to rise, and then repeat on the opposite side.

Beginner's Suggestion


If you feel unsteady in the pose, place your back heel or the back of your torso against a wall.


4. Warrior I (Virabhadrasana I)




Warrior pose is essential in yoga practice for increasing strength and stamina. It boosts our confidence and stretches our hips and thighs while strengthening our entire lower body and core.

How to Go About It


Take a seat in Tadasana (Mountain Pose). Step or lightly jump your feet apart as you exhale. Raise your arms parallel to the floor (and parallel to each other)
Turn your left foot 45° to 60° to one side and your right foot 90° to one side. Adjust the right and left heels together. Breathe out and go to one side with your middle.
Exhale and bend your right knee over the right ankle so the shin is perpendicular to the floor, with your left heel firmly on the floor.

Inhale, press the back heel firmly into the floor, and reach up through the arms, straightening the right knee, to come up. With an exhalation, move the feet forward and the arms back. Take a few deep breaths, then turn your feet to the left and repeat for the same amount of time.


Beginner's Suggestion


When you bend your front knee As a beginner, you have a tendency to tilt your pelvis forward. Lift the pubis toward the navel while lengthening the tail toward the floor.


5. Downward-Facing Dog (Adho Mukha Svanasana)






Downward Dog is used in the majority of yoga practices and classes to stretch and strengthen the entire body. It could be the first pose you learn when starting a yoga practice. It serves as a transitional pose and can also be used as a resting position.

How to Go About It


Get down on all fours on the floor. Hands slightly forward of the shoulders, knees below the hips. Spread your hands wide and press your index and middle fingers into your mat.
Exhale and raise your knees off the floor, lifting your buttocks toward the ceiling. Straighten your legs as much as you can and gently press your heels against the floor.
Your head should be positioned between your arms, facing your knees, with your backs flat.
Take 5-10 deep breaths and hold for 5-10 seconds.


Beginner's Suggestion


If you're having trouble releasing and opening your shoulders in this pose, lift your hands off the floor and onto a pair of blocks or the seat of a metal folding chair.


6. Upward-Facing Dog (Urdhva Mukha Svanasana)





Urdhva mukha svanasana, or upward-facing dog pose, is frequently done after adho mukha svanasana or downward-facing dog pose. It is a strong pose that awakens upper-body strength and provides a great stretch for the chest and abdomen.

How to Go About It


Lie down on your stomach on the mat. Extend your legs back, putting the tops of your feet on the mat. Bend your elbows and spread your palms beside your waist on the mat.
Inhale and firmly press your inner hands into the mat. Straighten your arms and lift your cheat and legs a few inches off the mat at the same time.
To open up your chest, pull your shoulders back, squeeze your shoulder blades, and tilt your head toward the ceiling.

Beginner's Suggestion


This pose has a tendency to "hang" on the shoulders, which lifts them up toward the ears and puts pressure on the neck. Actively draw the shoulders away from the ears by lengthening the back armpits and pulling the shoulder blades toward the buttocks. You can also use a block beneath each hand.
Allow yourself to lower your knees to relieve low back tension.


7. Seated Forward Fold ( Paschimottanasana )





Forward bends are essential in yoga practice for stretching the hamstrings, lower and upper back, and sides. Seated forward bend is an excellent yoga pose for beginners to begin opening the body and learning to breathe through difficult positions.


How to Go About It


Sit on the floor, buttocks supported by a folded blanket, legs extended in front of you. Inhale deeply and stretch your hands over your head. Reach for your feet with your arms extended forward.
Lift your chest, engage your lower abdominals, and visualize your belly button moving to the top of your thighs.
Hold the pose for up to ten breaths before inhaling and slowly releasing.


Beginner's Suggestion


If you feel any sharp pain, you should back off; however, if you feel tension when folding forward and can continue to breathe, you will gradually loosen up and let go. You can also hold the pose with your knees bent as long as your feet are flexed and together.


8. Savasana (Corpse Pose)






A yoga session is not complete unless it includes a final relaxation posture. Despite the fact that Corpse Pose (Savasana) is a resting pose, Savasana (Corpse Pose) has been called the most difficult of the asanas. During the five to ten minutes of final relaxation, try to stay present and aware.


How to Go About It


Lie on your stomach. Take your legs apart. Bring your arms parallel to your body, but slightly apart from your torso. Make sure your palms are facing up.
Allow your breathing to happen naturally. If your mind wanders, you can bring it back to your breath, but only notice it, not deepen it.
Stay for at least five minutes. Ten minutes is preferable.
To come out, begin by deepening your breath. Then start shaking your fingers and toes, gradually reawakening your body. Stretch your arms overhead to achieve a full-body stretch from your hands to your feet. Bend your knees slightly and turn to the side. Bring yourself back up into a sitting position, using your hands for support.


Beginner's Suggestion


Place a folded blanket over your thighs to emphasize the feeling that your body is rooted in the earth. A block placed just below your navel, as well as an eye pillow, has a similar effect.


9. Child Pose ( Balasna )










Balasana, also known as a child's pose, is a gentle resting pose that stretches the hips, thighs, and legs while simultaneously calming the mind and relieving stress and tension. Everyone requires a good resting pose, and the Child pose is ideal not only for beginners but also for yoga practitioners of all levels.

How to Go About It


Kneel on the ground. Sit on your heels and touch your big toes together, then separate your knees about as wide as your hips.
Exhale and place your abdomen between your inner thighs, your forehead on the mat.
Place your arms by your sides, palms facing up near your feet.
Hold the pose for 5 to 10 breaths. To come up, first, lengthen the front torso and then exhale. Gently pull back.


Beginner's Suggestion


Put a blanket under your hips, knees, and/or head. If you're pregnant, spread your knees wide apart to relieve pressure on your abdomen.


10. Bridge Pose (Setu Bandhasana)







Downward Dog is used in the majority of yoga practices and classes to stretch and strengthen the entire body. It could be the first pose you learn when starting a yoga practice. It serves as a transitional pose and can also be used as a resting position.

Bridge pose (Setu Bandhasana) is used to bridge the gap between the body and the mind. A backbend is a counterpose to a forward bend. The bridge is a good beginner's backbend that stretches and strengthens the front and back body.


How to Go About It


Begin by lying on your back in a supine position with your feet hip-width apart.
Lift your buttocks off the mat by pressing firmly on your feet. Interlock your fingers and press your shoulder to the floor.
To engage your hamstrings, imagine dragging your heels on the mat towards your shoulders. Hold for 8-10 breaths, then lower your hips and repeat twice more.


Beginner's Suggestion


A restorative Bridge poses with a block or bolsters beneath the sacrum is a divine way to release the low back and can also help to alleviate menstrual cramps and discomfort.