Yoga for beginners

As a beginner what should I do and where should I start? I felt the same when I decided to practice yoga,  by researching I found certain helpful yoga advice for beginners and its benefits. I have listed the information and guidance that helped me to practice yoga as a beginner.

Thinking of practicing yoga is the wisest decision you have taken in your life. Yoga is not just a form of exercise or meditation it is a never-ending process that helps you to improve your balance, strength, and flexibility.

As a beginner, you should have patience and be consistent. A better result takes time and continuous practice. You should not force your body into the difficult asanas. Instead, practice the asanas that are designed for beginners.  Later, on continuous practice, you can do the harder ones.

Who can practice yoga?

Anyone can practice yoga irrespective of age. People having medical conditions alone might find it difficult to practice certain yoga poses. Don’t worry, but there are other alternatives that you can practice.

When can I practice yoga?

The more time you dedicate, the more results you will get. It is advisable to practice yoga a minimum of three times a week about 30-45 minutes long. By practicing there will be a significant improvement in your flexibility, strength, balance, and overall wellness.

What are the (Asanas) yoga for beginners?

Below listed are the few asanas designed for beginners.

  1. TADASANA (Mountain pose)

TADASANA (Mountain pose) yoga for beginnersSteps- Stand with arms raised at your side.

Benefits – This is the basis for all Asanas. Activates engagement of the entire body and full attention to the mind. Improves posture and concentration. Lengthens the spine and strengthens the leg muscles. Releases tension from the face.


  1. ADHO MUKHA SVANASANA (Downward Facing Dog Pose)

ADHO MUKHA SVANASANA (Downward Facing Dog Pose) yoga for beginnersSteps – Press your hands towards the front of your mat and sink your heels and toes towards the mat for a downward dog pose.

Benefits – Strengthens the upper body, stretches the lower body, stimulates the blood flow, and also helps in fine-tuning the foot muscles.


  1. PHALAKASANA (Plank pose)

 PHALAKASANA (Plank pose) yoga for beginners

Steps – Fingers and toes pressed against the mat, with hips raised which shouldn’t drop towards the floor or hiked up to the ceiling.

Benefits – Builds strength in arms and abdominal muscles. Improves flexibility, metabolism, body alignment, and mental health and helps to avoid illness.


  1. BHUJANGASANA (Cobra pose)

BHUJANGASANA Steps – Pelvis, and legs should be rooted to the floor as you lift your chest for the cobra pose.

Benefits – Stretches chest, lungs, shoulders, and abdomen, strengthens the spine, stimulates abdominal organs, opens the heart and lungs, and helps in relieving stress and fatigue. 



5. CHAKRAVAKASANA (Cat-Cow pose)

 CHAKRAVAKASANA (Cat-Cow pose) yoga for beginnersSteps – With your toes, knee, and hands pressed against the floor, inhale and tilt your pelvis backward for cow pose, then exhale and tuck your tailbone for cat pose.

Benefits – Increases mobility, stretched back and neck, and also helps to increase circulation of the spinal fluid.



Follow the basic steps and with consistency and later practice the advanced steps.

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