7 Yoga Asana for Beginners

Yoga is an ancient Vedic practice that offers numerous benefits to the body, mind and soul. If you are a beginner in Yoga, there are some basic Asana (postures) with which you can start and which will help you build a strong foundation for your fruitful yoga journey.

Starting steps

Find a comfortable space: Start by finding a quiet and comfortable space where where there is abundant clean air. You can use a yoga mat, but it’s not essential. You can just use any clean & convenient mat. Just make sure the area is free of any distractions.

Right time: Morning is the best time to practice yoga and it is always better to practice yoga early in the morning after having bowel movements cleared.

Wear comfortable clothing: Wear clothing that is comfortable and allows you to move freely. Yoga pants and a fitted t-shirt or kurta are good choices.

Yoga should always be practiced on empty stomach. After having food, you should wait for at least 2.5 hours before practicing.

Avoid fast food, alcohol, excessive intake of tea or coffee when you are practicing Yoga.

First, you should begin with easy Yoga poses and thereafter you can advance to the tough ones.

Steps for 7 Yoga Asana for Beginners

There are many yoga asana or postures to practice, but it’s best to start with the basics. Some beginner postures include:

1.Tadasana (Palm tree pose): Stand with your feet together, arms by your sides, and shoulders relaxed. Focus on your breath and feel the ground beneath your feet.

–It helps you in finding your body’s proper alignment & balance.

2.Sukhasana (Easy pose): Sit down on the floor calmly & comfortably. Close your eyes. Cross your legs such that both of your shins are placed under your opposite knees. Keep your arms comfortably on your knees.

–Strengthens your back and helps you increase patience level.

3.Parvatasana (Mountain pose): Start with your hands and knees on the floor, with your hands shoulder-width apart and your knees hip-width apart. Lift your hips up and back, straightening your arms and legs. Your body should form an inverted V-shape.

–Stretches and strengthens the muscles of legs, hips, back & arms.

4.Veerbhadrasana (Warrior I pose): From Parvatasana, step your right foot forward between your hands. Bend your right knee, keeping your left leg straight. Raise your arms overhead just above your shoulders and look up.

–Strengthens thighs, shoulders & core muscles.

5.Balasana (Child’s pose): Kneel on the floor with your big toes touching and your knees hip-width apart. Sit back on your heels and stretch your arms forward, resting your forehead on the ground.

–Stretches the back muscles and soothes the nervous system.

6.Markatasana (Reclining twist): Lie down on the floor with your arms extended on both sides. Bring your knees slightly closer to your chest and then gently allow your knees to fall on one side. keep your face opposite to your knees.

–Stretches the spine and relieves back pain.

7.Viparit karni (Legs up on the wall) : Lie down on the floor close to the wall. Stretch your legs up the wall. Bring your hips as close to the wall as possible. Keep your arms extended on both sides.

–Relaxes the tired legs and improves blood flow to the abdominal organs.

(Yes, I know, I did not mention Shavasana😇)

Few Tips

Focus on your breath: Pay attention to your breath. Do not try to hold your breath. Rather, try to synchronise your movements with your inhales and exhales. This will help you stay present in the moment and stay connected with your body & mind.

Be patient and gentle with yourself: Yoga is a practice, not a competition. Be patient with yourself and focus on the process rather than the outcome.

Use props: You can put a folded blanket or a bolster under your hips during certain poses to ease the stretch in the beginning. With regular practice, soon you will gain strength & flexibility. Gradually you will be able to perform asana without using any props.

Remember, yoga is a personal journey and everyone’s experience can be different

If you have any concerns or medical issues, consult with a healthcare professional before starting yoga practice.