Yoga Poses For A Complete Beginner.


Here we take a look at some  Yoga Poses For A Beginner.


1.Vajrassana:

yoga poses for a beginners
vajrasana

How to do it: First sit with legs stretched, bend the right leg and place the foot under the right hip. In the same way, bend the left leg and place the foot under the left hip. Now sit comfortably in between the heels by keeping back erect, keep both palms on thighs.

Benefits: It helps to improve digestion, hence one must practice it after the meal.

 Pose:2)Vakrassana:

Yoga Poses For A Beginner
Vakrasana

How to do it: Bend the right leg and hold it near the left knee. Hold the right foot with the left hand.Exhale and turn the spine, look towards the right shoulder. Breathe normally.Inhale and return.Repeat on the opposite side.

Benefits: Improves the functions of the liver, pancreas, kidneys, and intestine.It helps to control diabetes, constipation, backache and high blood pressure.

 :3.Parvatasana:

Yoga Poses For A Beginner
Parvatasana

How to do it: Sit in padmasana, inhale and lift both the hands over the head. Breathe normally. Exhale and return.

Benefits: It helps to reduce high blood pressure, heart problems, joint pain, back pain, and piles.Improves lungs capacity and strengthens the cardiac muscles.

 4)Gomukhasana:

Yoga Poses For A Beginner
Gomukhasana

How To Do: Fold the left leg across the right leg. Fold the right hand above the shoulder and bring the left hand behind the back and make a finger lock. Breathe deeply. Repeat on the other side.

Benefits: It massages the heart and lungs and relieves the hip, back, shoulder and joint pain. It is a good exercise for problems of high blood pressure, prostate glands, piles, asthma and respiratory disorders.

5)Paschimottasana:

Yoga Poses For A Beginner
Paschimotasana

How To Do: Exhale, bend forward, hold the toes of both the feet and touch the forehead to the knees. Breathe normally. Legs should be straight. Inhale and return.

Benefits: Improves memory and the functions of the abdominal organs.

Strengthens the spine and female reproductive organs.

Precautions: Avoid in slip disc, ulcer, hernia and lumbar spondylosis.

 6)Ustrasana:

Yoga Poses For A Beginner
Ustrasana

How to Do: Sit in Vajrasana, stand up on the knees, inhale, raise the hands and while exhaling bend backwards and place the palms over the heels. Breathe normally. Inhale and return. Repeat.

Benefits: Improves the functions of respiratory and reproductive systems.Relieves stiffness in the back and shoulders.controls diabetes and back pain.

Precaution: Avoid in hernia and ulcer.

7)Sashankasana:

Yoga Poses For A Beginner
Sashankasana

How To Do Sashankasana: Sit in Vajrasana, Inhale and raise both the hands.Exhale and bend forward. Breathe normally. Inhale and return.

Benefits of Sashankasana: Provides relief in gas problems, diabetes, respiratory problems, stiffness in the shoulders, abdomen, and back.

Precaution while doing Sashankasana: Spondylosis patients to avoid.

 8)Skandhasana:

Rest your fingers on the respective shoulders and rotate both the hands clockwise and anticlockwise. Breathe normally

Benefits: Relieves stiffness in shoulders and strengthens them.

 9)Shoulder Exercise:

How To Do: Touch fingers on respective shoulders and rotate the shoulders clockwise and anticlockwise.Breathe normally.

Benefits: Good exercise for shoulders, elbows, wrist, neck.Helps in frozen shoulders.

10)Hand Exercise:

How To Do:

Make fists, inhale and rotate both the hands.Exhale, stretch the hands forcefully forward. Rotate in the opposite direction.

Benefits: Strengthens the arms, shoulders, back, and chest.

Helps in spondylosis and respiratory problems.

 Pose 11)Ankle Exercise:

How To Do:

Keep the hands on the waist, lift the right leg and move the foot up, down sideways and rotate clockwise and anticlockwise, Repeat with the other leg.

Benefits: Good for knees, calf muscles, ankles and toes. Helps in arthritis.

 Pose 12)Knee Exercise:

How To Do: Keep the hands on the thighs and move the hips and knees up, down and sideways. Breathe normally.

Benefits: Relieves knee pain.

 Pose 13): Hastha Parshavasana

How To Do: Sit in vajra asana, entwine the fingers of both the hands at the back.Inhale and stretch neck and your hands.Breathe normally. Exhale and return.

Benefits: Improves the functioning of the lungs and the heart. Strengthens the shoulders, back, neck, chest, and hands.

 Pose 14)Janusirasana:

How To Do:

Keep the left foot near the right thigh. While exhaling bend forward and hold the right big toe with the left hand. Keep the right hand on the back. Breathe normally.Inhale and return. Repeat on the other side.Yoga Poses For A Beginner

Benefits: Gives relief from constipation, controls diabetes, makes the thighs, shoulders, and waist more flexible.

Precautions: Patients with slip disc, hernia, and lumbar spondylosis should avoid.

 Pose 15)Ardha Matsyendrasana:

Yoga Poses For A Beginner
Matsyendrasana

How To Do: Keep the heel near the right hip, and the right foot near the left knee. Cross the left hand over the right leg and hold the right foot. While exhaling, place the right hand on the back and look to the right. Breathe normally, inhale and return.Repeat on the opposite side.

Benefits: Strengthens the nerves and makes the spine flexible, provides relief in diabetes, back pain, digestive disorders and urinary problems.

16)Mandukasana:

How To Do: Sit in Vajrasana, place the fist on your navel.While exhaling, gradually bend forward.Breathe normally.While inhaling return.

Benefits: Fights constipation, diabetes, and digestive disorders.Good for the reproductive system.

 17)Tadasana:

Yoga Poses For A Beginner
Tadasana

How To Do: Stand erect, interlock the fingers, inhale and raise the body on the toes, stretch both hands and body upwards. Breathe normally. Exhale and return.

Benefits: Relieves stiffness and pain in shoulders, back legs and toes.Helps in controlling high blood pressure, arthritis and spondylosis.Also helps to increase height.

 Pose:18)Chakrasana:

Yoga Poses For A Beginner
Chakrasana

How To Do: Stand erect by keeping legs apart. While inhaling, raise the right hand and while exhaling bend to the left side. Breathe normally. While inhaling, straighten the hands and while exhaling return to normal. Repeat with the left hand.

Benefits: Good for waist and back.

 19)Kati Chakrasana:

How To Do: Stand erect by legs apart. Stretch the arms in front. While exhaling, turn to the right by folding the left hand, look at the right hand. Breathe normally. While inhaling, return to normal. Repeat with the left hand

Benefits: It helps in trimming the waist and good for shoulders and chest.

 Pose 20)Neck Exercise:

How To Do: Rotate the head and neck clockwise and anticlockwise.Breathe normally.

Benefits: Improves cranial nerve function.Relieves mental tension, shoulder and neck pain.Helps in insomnia.

 Pose 21)Thigh Exercise:

How To Do: Stand erect with feet together. Stretch your arms forward. While exhaling, bend your knees and lower down to attain chair pose. Breathe normally. Inhale and return.

Benefits: Straightens the waist, thighs, knees, and ankles.Also good for abdomen and spine.

 Pose 22)Chest Exercise:

Inhale, stretch the hands backwards and chest forward. Breathe normally. Exhale and return.

Benefits: Strengthens the respiratory system, provides relief in back and shoulders pain.

 Pose 23)Abdomen Exercise:

Put the palms on the knees and bend downwards slightly. Exhale and contract the abdomen inwards.Hold the breath and do contraction and relaxation of abdomen till it is bearable.Relax and return. Do 3-4 times.

Benefits: It strengthens the abdominal muscles and organs.Helps with diabetes, constipation and reproductive system.

Precaution: Patients with hypertension and ulcer should avoid.

 Pose 24)Shirshasana

Yoga Poses For A Beginner
Shirshasana

Hold firmly and lift legs upwards.Straighten the legs and balance the whole body.Breathe normally. Return and relax in Shavasana.Easy to learn and highly beneficial.

Benefits: It improves blood circulation in the head.

Precautions: Avoid practice in hypertension, ulcer, heart disease and severe backache.

 Pose 25)Ardha Halasana:

While inhaling, lift left leg keeping the knee straight, breath normally and while exhaling, return.Repeat with the right leg.

Benefits: A good exercise for lower back, knee joints and abdominal muscles.Treat arthritis and lumbar spondylosis.

 Pose 26)Uttan Padasana:Yoga Poses For A Beginner

How To Do Uttan Padasana: While inhaling, lift both legs. Breathe normally and exhale as you return, keeping the knees straight.

Benefits Of Uttan Padasana: Prevents gas formation and strengthens muscles of legs, back, shoulders and varicose veins.

Precaution During Doing Uttan Padasana:

Avoid in knee pain, ulcer, lumbar spondylosis, back pain and abdominal surgery.

 Pose 27)Ardha Pavanmuktasana(simple):

Fold both the legs and bend the left leg on the chest with both hands.While exhaling press the thigh to the abdomen. Breathe normally. Inhale and come back to normal. Repeat the same with another leg.

Benefits: It helps in releasing gas, tonnes up liver, pancreas, intestine and also good for the back.

 Pose 28)Cross Leg Katichalana:

Cross both the legs, interlock the fingers and keep below the head. While exhaling, twist the legs left and look right.Breathe normally.While inhaling return to normal. Repeat with another side. Practice twice.

Benefits: Muscles of back, abdomen, chest, neck and pelvic joints are toned up.It helps in relieving back pain.

 Pose 29)Katishaktiasana:

Legs slightly apart, clasp hands over the chest. While inhaling, try to touch big toes by bending the pelvis. Breathe normally. Exhale and come back

Benefits: It relieves pain in sciatic and hip joints. Releases the stiffness of lower back, thighs and calf muscles.

 Pose 30)Skandha Katiasana:

While exhaling, slowly raise head, shoulder, hands and try to touch the knees with fingers. Retain the posture and breathe normally. While inhaling, return to starting position.

Benefits: Muscles of the back become flexible, Corrects respiratory disorders and constipation.

Pose 31)Paga Chalana:

Keep the heel of the right leg over the left toe, hands sideways to your shoulder.Exhale and try to touch the right toe to the ground on the left side while turning head to the right.Breathe normally.Inhale and return.Repeat the same on opposite side.

Benefits: It relieves pain in back, legs, and shoulder.Pancreas and liver are toned up.

 Pose 32)Vipareetkarani:

While inhaling, lift the body with the support of hands and shoulders.The trunk is held at 45 degrees angle to the ground.Breathe normally.Return while exhaling.Yoga Poses For A Beginner

Benefits: This asana stimulates pituitary and thyroid glands and balances all nervous and glandular systems.

 Pose 33)Sarvangasana:

Inhale, lift the legs along with the body with the support of hands and shoulders.Breathe normally. While exhaling, return.yoga poses for a beginners

Benefits: Improves metabolism & activates the thyroid glands.Also an exercise for full body.

Precaution: Avoid in high blood pressure, cervical spondylosis and cardiac problems.

 Pose 34)Supta Vajrasana:Yoga Poses For A Beginners

Sit in Vajrasana, lie on the back and keep your hands below the head. Breathe slowly and deeply. Return to normal position with the support of the elbows.

Benefits: It makes the spine resilient and streamlines the abdomen.Good for the reproductive system.

 Pose 35)Merudanda Shithilikaran:

Lie on the back with legs resting on a chair. Close the eyes and breathe normally for 4 to 5 minutes.

Benefits: It relaxes the spine and relieves back pain.

 Pose 36)Triyak Bhujangasana:Yoga Poses For A Beginners

Keep both the hands by the side of the chest, legs apart, inhale, raise the body and twist to right side from the waist. Breathe normally. Exhale and return. Repeat the same on the opposite side.

Benefits: Strengthens the lungs, spine, and vertebrae.Controls flatulence, constipation, and respiratory disorders.

 Pose 37)Sarpasana:

Place the arms behind your back and hold one of the wrists or entwine the fingers.Inhale.Stretch the hands and neck backwards.Breathe normally. Exhale and return.

Benefits: It gives good exercise to the shoulders, arms and the back muscles.

 Pose 38)Ardha Shalbhasana:

Keep both the hands under the thigh. Inhale, lift the left leg.Breathe normally.Exhale and return.Repeat with the right leg.

Benefits: Strengthens the lower back, lungs and relieves stiffness of the shoulders, spine, legs. It is a good exercise for back pain and prostate glands.

 Pose 39)Shalbhasana:Yoga Poses For A Beginners

Keep both the hands under the thighs.  Inhale, lift both the legs. Breathe normally. Exhale and return.

Benefits: Strengthens the lungs, abdominal organs, sciatic nerves, prostate glands, and kidneys.Avoid in a hernia, exhale, ulcer and cardiac problems.

 Pose 40)Ardha Pavan Muktasana:

Inhale, raise the right leg, exhale, press against the abdomen and touch the chin to the knee. Breathe normally, inhale, release the leg, exhale, lower down the leg.Repeat with the left leg.

Benefits: Activates liver and improves pancreatic function, relieves waist, shoulders and arms pain. It releases gas and strengthens the abdominal muscles.

Pose 41)Pavan Muktasana:Yoga Poses For A Beginners

Inhale, raise both the legs, exhale, press legs against abdomen touching the chin between the knees. Breathe normally, inhale, release the legs while exhaling, return.Repeat.Head should rest on the ground.

Benefits: Helps in curing constipation, diabetes, high blood pressure, obesity, joint pains, and flatulence.

Precautions: In case of neck and shoulder pain, avoid lifting head.

 Pose 42)Uttan Tadasana:

Inhale, stretch the hands upwards and legs downwards.Breathe normally.Exhale and return.

Benefits: Massages the spine, heart, and lungs. Helps in controlling high blood pressure, cardiac disease, spondylosis, and joint pains.

 Pose 43)Kati Chalana:

Fold and bring the legs close to the hips, keeping both the hands under the head.

Exhale, turn the legs to the left and head to the right. Breathe normally.Inhale and return. Repeat the same on the opposite side.

Benefits: Exercises the spine, waist, chest, knees, shoulder, and joints.It provides relief from diabetes and constipation.

 Pose 44)Setu Bandhasana:Yoga Poses For A Beginners

Bend the legs near the hips, inhale, raise the hands over the head and lift hips as much as possible.Breathe normally. While exhaling, return.

Benefits: Strengthens chest, hips, waist, shoulders, and arms.It helps in relieving back pain and respiratory disorders.

 Pose 45)Halasana:

Yoga Poses For A Beginners
Halasana

While inhaling, raise both the legs with hips, and while exhaling, roll over the head. Breathe normally. While inhaling, lift the legs and while exhaling, lower down the legs. Repeat.

Benefits: Improves digestion and strengthens the spine and back muscles.Helps in relieving asthma, constipation, and diabetes.

Precaution: Avoid in high blood pressure, hernia, cardiac problems, ulcer, and spondylosis.

 Pose 46)Matyasana:

Yoga Poses For A Beginners
Matsyasana

With the legs crossed in Padmasana, lie on the back.Inhale and lift the chest and bend the neck backwards.Breathe normally.While exhaling, return to normal with the support of the elbows.

Benefits: It helps in respiratory, thyroid and parathyroid problems and makes the spine more flexible.

Makes you more active and brings the glow to your face.

 Pose 47)Utthit Padasana:

While inhaling, raise your head, neck, and legs and stretch hands slightly. Breathe normally. Return while exhaling.

Benefits: Maintains the navel in its position and prevents stomach disorders.

Precautions: Avoid in knee pain, ulcer and lumbar spondylosis.

Pose 48)Purvottanasana:Yoga Poses For A Beginners

Inhale, raise the body with support for the palms and heels. Exhale and return.

Benefits: Strengthens the heart and lungs. Helps in back pain. It is a good exercise for high blood pressure and body stiffness.

 Pose 49)Makarasana:Yoga Poses For A Beginners

Cross the arms and keep palms on the shoulders. Place the head between the hands. Keep the legs apart. Breathe normally.

A relaxing posture for the back, shoulders, and spine.

Benefits: It helps to reduce back pain and spondylosis.

Yoga Poses For A Beginner: Pose 50)Bhujanagasana:

Yoga Poses For A Beginners
Cobra Pose

Keep the palms beside the chest. While inhaling, raise head & chest up to the navel. Keep elbows folded near the body. Breathe normally. While exhaling return to normal.

Benefits: It helps to relieve back pain, diabetes, asthma, and constipation.

It makes your hands and arms beautiful

 Pose 51)Ugra Bhujangasana:Yoga Poses For A Beginners

Keep the palms little ahead of the shoulders and keep legs apart. While inhaling, raise head, chest, and abdomen up to the navel. Keep elbows straight and look upward. Breathe normally. While exhaling, return to normal.

Benefits: It is very good to relieve back pain, diabetes, asthma, and constipation.

 Pose 52)Ardha Dhanurasana:

Hold the right ankle with the left hand. While inhaling raise the right leg and stretch, the body. Breathe normally. While exhaling comes back to normal. Repeat with other hand and leg.

Benefits: It makes the spine more flexible, good for thighs, lings and abdominal region.

 Pose 53)Dhanurasana:

Yoga Poses For A Beginners
Dhanurasana

Hold both the ankles with the hands. Inhale, pull up the whole body. Exhale and return.

Benefits: Makes the muscles of the spine more flexible. Helps with asthma, diabetes, constipation, menstrual irregularities and nervous weakness.avoid in heart ailments, ulcer, colitis, hernia and slip disc.

 Pose 54)Naukasana:

Inhale and lift the hands, legs, head, and chest. Keep the hands and legs straight. Breathe normally, Exhale and return.

Benefits: Improves the functioning of lungs, useful in the displaced navel and also relieves body stiffness, back pain, and constipation.

 Pose 55)Padmasana:

Yoga Poses For A Beginners
Padmasana

Cross the legs, keeps the thighs such that both the heels are near the navel. Breathe normally.

Benefits: Calms the body and the mind. Strengthens the nerves and muscles. It helps in the treatment of disorders of the prostate glands and irregular mensuration.

Hope This List Of Yoga Poses For A Beginner Helps You, And motivate you to start yoga sooner.

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