Yoga is a multi-century practice involving structured positions of the body, breathing, and meditation. Self-defense also assists in enhancing flexibility, strength, balance, and the stress level. If you are a beginner or a novice then you will be able to master the fundamental alignment before moving to the complex asana. Here are 12 Basic Yoga Poses for Beginners.

    1. Mountain Pose

    Prepare with your feet shoulder-width apart or directly from one another and toes aligned to the direction of the movement. Raise and flex your feet one at a time so that pressure is applied throughout the sole. Engage leg muscles.

    Stretch the back of your neck upwards with the top of your head as you pull your shoulders away from your ears. Take hands to the heart chakra or let them drop to the side by the thigh. Now wait for a period of about 5 to 10 breaths. Mountain empowers you to feel so tall with grace and style.

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    2. Tree Pose

    Change the pressure on the legs and put most of the weight on the left leg. The right foot should rest on the ground while the left-hand grips the left inner thigh. Do not put your foot on the knee joint area. Place the palms together at the chest, with fingers interlocked similar to a prayer position. Try focusing your eyes on an object that is not moving to help the body regain its balance. Intercept for up to 1.0 minutes. Repeat on the opposite side. Tree enhances the competence to concentrate, balance as well as the strength of the legs.

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    3. Warrior I

    Starting from the downward-facing dog, take your right foot and place it in between your hands with your left foot slightly behind and angled at 45 to 60 degrees to the right line. Extend both arms on the side of the front foot or overhead with palms facing each other.

    Hips and shoulders become square to the front. Bend the front knee up to 90 degrees, so that it has equal distance from the shin as your ankle does. Keep for 30 seconds and then change the side that is touching the ground. Warrior I contributes to the strength, balance, pace, and vigor of the warrior.

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    4. Warrior II

    From Warrior I, turn out to the side of the front leg and open the body in that direction. Sit on a bench with your back straight and slide your arms out like doing a push-up position with palms facing the ground. Gaze over front fingers.

    Bend your front knee until it forms 90 90-degree angles to the ground while making sure that the knee travels over the ankle. The rear leg and trunk remain aligned with the ground during the rear leg push-off phase. Depends for 30 seconds then turn over and repeat on the other side. It is also important for balance and helping the chest and shoulders open up as done in Warrior Two.

    5. Triangle Pose

    For this holding, stand with feet abreast, and the right foot turned right at a right angle. Stretch the torso to the right side and lower the right hand down towards the shin. Makes a left arm movement going up towards the ceiling. Look up to the ball with the top hand or look down towards the front foot.

    Hopefully, that will build muscle memory, but don’t hold it for 30 seconds, switch sides. Triangle stretch increases the dimensions of the sides of the waist and the torso and enhances the steadiness of the muscles and the ability to concentrate.

    6. Standing Forward Fold

    From mount move the hips forward to bring the upper body down over the legs. Relax your neck and shoulders while letting your arms have no support. If not, then don’t round your lower back but bend your knees slightly. Take a couple more breaths and then come up, placing your hands on your thighs or shins first. Forward folds work on the psyche and extend every aspect of the back region.

    7. Low Lunge

    Start in a downward dog position then step forward with the right leg between two hands. The knee joint falls to the lowest position, right over the left lower extremity, and just touches the floor. Tuck in the hips to engage the abdominal muscles while at the same time bringing the torso into an upright position.

    It is possible to put hands on the front thigh or with palms touching over the head. Ensure that the chest is wide and the shoulders are not raised. Keep a steady position for 30 seconds before swapping legs. The low lunge exercise helps to build up hip flexibility and as well as ankle mobility.

    8. Plank Pose

    Lie face down on the floor with the hands placed shoulder width apart with the wrists directly under the shoulders and legs straight with the feet dorsiflexed at the ankles. Contraction of the core muscles involves pulling your lower belly up.

    Do not raise the neck and lower the hips – the neck should not go up as the ‘n’ or the hips go down like the ‘ ’. Wait for 10 to 30 seconds before releasing pressure and bringing the weight back to stomach level. They plank tones abdominal muscles and shoulders.

    9. Cobra Pose

    On the stomach, put your hands under your wrists, and lean on your palms. Squeeze palms into hands and using this pressure slowly bring the upper part of the body a few inches off the floor while keeping the lower belly on the floor.

    Avoid crossing arms or placing hands on hips, and ensure that elbows are kept near the body while the shoulders are to be kept down and away from the ears. Wait for 15 to 30 seconds as you lower down before coming to a complete stop. Cobra develops strength of the muscles in the lower back and expands the chest cavity.

    10. Child’s Pose

    Stand with feet shoulder-width apart and the big toes touching each other behind you and have your knees touching the floor. Bend from the waist and take the hips down towards the heels followed by walking the hands forward and laying the torso on the thighs.

    Arms can remain behind the body along with the body or go forward with hands in the downward position. Tilt the head to the floor and relax the entire head and neck. It can take up to 2 minutes for the data to appear when using NJet and the system should be able to hold the data. This pose helps stretch the hips, thighs, and spine in a very relaxed manner as you bend forward with your child resting on your back.

    11. Seated Forward Fold

    Sit with legs extended. Stand with your back straight to avoid hunching and then fold your body forward from the hips over the legs. Stretch the legs and grab toes, ankles, or shins depending on the convenience without stretching the muscles too hard.

    The head and neck should be allowed to go down. Wait for some breaths before using the trunk muscles to roll up the body gradually. Seated forward bend stretching the back of the body from heel to the head.

    12. Savasana

    Lay down on the back and spread the legs so they would be a little wider than the shoulder width. Let the feet drop outward free. Hold the hands about a few inches away from the body; wrists and palms facing upward.

    Bend your legs at knees and ankles, bring your head to the floor, close your eyes, and breathe in through the nose while relaxing your entire body into the floor. Lie for 5 or more minutes, then slowly straighten the fingers and toes to come out of the pose. Savasana produces relaxation, which is complete mental and somatic relaxation.


    It is advisable to begin with simple asanas and common yoga poses because they help to establish fundamental principles such as alignment, fundamental practice, and breathing. It is recommended to attempt the 12 Basic Yoga Poses for Beginners listed above during the home practice session twice or thrice a week.

    In a later stage, you will have the necessary flexibility, strength, and balance to enhance your performance. Finally, it is inspiring to embrace the process of linking your body and your mind with the help of yoga’s magic.

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    Livia Trent is a distinguished author with expertise in home, health, fashion, business, and food. She holds a Bachelor's degree in Journalism from Emerson College and a Master's in Business Administration from Bentley University. Livia's diverse educational background and extensive writing experience allow her to offer well-rounded, practical advice and the latest trends to help her readers achieve a balanced and successful lifestyle. Through her engaging articles, she aims to inspire and educate, providing valuable insights for personal and professional growth.

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