12 best yoga positions for beginners – yoga newbie tips

12 best yoga positions for beginners – yoga newbie tips

Learn the basics of foundational yoga poses! Yoga is a canopy of physical, spiritual and mental disciplines. It has its origin from India. Being inclusive of the major aspects of human being, yoga is beneficial to a persons wellbeing. In this article I will show you what are the 12 best yoga positions for beginners.

Though beneficial, yoga is not standard for all. As a beginner, one should consider simple activities and gradually attempt the complex ones. Health implications are also a consideration but not a limitation. Age is another consideration for a beginner.

Yoga is basically practiced on the floor with the help if a mat for some comfortability. The position may change as one advances to more complex disciplines of the same.


The following are the best yoga postures for a beginner:

Yoga newbie tips – complete guide for best poses

1.Mountain Pose

This is the mother of all standing yoga poses. As simple as it may look or sound, this posture requires awareness and engagement of various    

body parts such as toes, knees, ankles thighs torso and shoulders. It also requires balance. This pose aids in proper alignment and shape for better movement and standing. It, therefore, boosts one’s confidence before others.

Benefits: It creates space in the spine allowing the body to work more efficiently and with more ease.

2.Downward facing dog

It’s a forward bend on fours,lifting the hip area high to form an inverted v-shape. It helps in stretching the entire body.  Strengthening and energizing of muscles, blood flow to the brain and toning are the other benefits of this pose.

In the pose benefits of this posture, your head is dangling below your heart. That’s an inversion. So, new oxygenated blood is traveling towards your central nervous system. That’s always good. External rotation of the shoulder. Keeping that index finger is nice and heavy. And you just breath, gaze in between your feet, or to the back wall. And that is downward facing dog.

3.Plank pose

This is similar to the downward facing dog with abit of modifications. One does not need to form the inverted v rather,allign the body in straight from head downwards,shouuders away from ears,ribs together and a deep breath. It’s ideal for strengthening wrists and arms and general toning as well.

4.Cobra pose

This pose involves the stretching of the front torso and the spine. It can be varied according to body flexibility. It has many advantages to the body including improved digestion,regulating the thyroid gland and treatment of gynaecological complications such as amenorrhea.

Engage your abdominals and create an even bend along the whole spine for an invigorating and safe Bhujangasana.

Benefits of cobra pose:

  • Improves circulation of blood and oxygen, especially throughout the spinal and pelvic regions
  • Opens the chest and helps to clear the passages of the heart and lungs
  • Stretches muscles in the shoulders, chest and abdominals

Source: Arogyayogaschool.com

5.Seated forward bend

Sitting on the floor,one needs to bend the knees and straighten legs only if flexible enough,inhaling and stretching arms to the sides then overhead. Breath out and bend forward from the hip joint.Much concentration should be on the lengthening of the spine. Calming of the brain and stress relief are some of the gains from this posture.

6.Bridge pose

It’s a backbend that can be done by putting a blanket or pillows underneath to support the neck and tailbone. The support can also easen tge backbend.The knees should be bent and feet firmly on the floor. This pose stretches the thighs and chest.Beneficial for relief of menopause disorders, rejuvenation of  tired legs and stimulation of organs.

Benefits of Bridge Pose:

  • Calms the brain and central nervous system
  • Reduces backache and headache
  • Relieves symptoms of asthma and high blood pressure

Source: CNY Healing Arts

7.Tree pose

Tree pose is a modified mountain pose. One stands on one leg;supporting on a wall can  make it easy. Practicing more and moving away from support can enhance mastery of this posture.It stretches the shoulders, torso,groins and thighs.It also improves body balance.

8.Seated twist

Start by sitting  legs straight,then fold them to one side and grab the bottom knee with the opposite hand;if the legs are on the right,use the left to hold the bottom knee. The other hand should be placed at the back.

During seated twists, your obliques contract to twist you left and right. Developing strength in your obliques allows you to twist and bend more efficiently, which in turn means your spine is better protected against injuries. Dr. Len Kravitz, Ph.D., from the University of New Mexico, recommends strengthening the obliques as well as the abs if you’re interested in maintaining low back health.

Source: The Bump

9.Pigeon pose

It is best to start with the downward facing dog pose to do this posture. Stretch one leg away,fold it,stretch the other leg back and try sitting on the floor. Essential for hip flexibility.

10.Warrior 1

Warrior One is done while standing, therefore,it starts off with the mountain pose.It’s a gentle backbend carried out by taking a giant step back,a knee bend and a bit of twist. The chest is lifted and palms pressed overheard. An interchange of feet is done after a while and the process repeated.

What’s really being commemorated in this pose’s name, and held up as an ideal for all practitioners, is the “spiritual warrior,” who bravely does battle with the universal enemy, self-ignorance (avidya), the ultimate source of all our suffering.

Source: Yoga Journal

11.Corpse pose

This is a restorative posture that may be dine after  rigourous tasks. It’s done by Lying flat on the back with limbs apart and eyes closed. It restores the mind and body.

12.Child’s pose

This is a relaxation pose that can be done after practicing more complex poses.By simply kneeling, having big toes together, widening thighs,bending forward with stretched arms,one can have a basic child’s pose. As comfort sets in,it’s okay for creativity tone applied to create other versions of this pose.

Child’s Pose helps to stretch the hips, thighs, and ankles while reducing stress and fatigue. It gently relaxes the muscles on the front of the body while softly and passively stretching the muscles of the back torso. Source: Yoga Outlet

Conclusion: 12 best yoga positions for beginners

Poses can be held for as long as one is comfortable. Thirty seconds or more is good for starters.

Yoga practice can lead to weight loss. Since every yoga practice is to be done after four to six hours of meals,an individual will then have to develop a discipline if not snacking between meals in preparation for the practice. Most yoga practices have improved metablusm as an advantage; this can help in weight loss. Constant movement helps in burning of calories leading to weight loss.

In conclusion, yoga practice needs to be done well with guidance. The movements go hand in hand with proper breathing techniques for best results. Find a teacher near or check out for help on the internet if need be. We hope that you found these 12 yoga poses helpful and that you will like us on Facebook

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