The 7 Most Important Yoga Positions For Beginners

Why Should You Go For Yoga Positions For Beginners?

To adopt a new style of workout is quite difficult. Yoga positions for beginners are the easiest ones which will encourage you to go for more difficult yoga poses. Each pose has its own benefits. If you are adopting yoga for a particular purpose such as weight loss etc, I would recommend you to do the poses meant for that purpose. These yoga positions for beginners have varied benefits and they are only focused to get you in the habit of performing yoga exercises.

What Are The 7 Yoga Positions For Beginners?

#1. Naukasana (Boat Pose)

Naukasana (Boat-Pose)

How To Do The Exercise-

To do the exercise, lie on your back in a straight position keeping your hands and feet together. Lift your chest and feet off the ground while stretching your hands in the direction of your feet. Hold the position. Your eyes, fingers, and toes should be pointing in the same direction. Hold your body with the help of your abdominal muscles for a minute or so. Slowly, exhale and bring your body to the initial position in which you had started.


Benefits- This exercise is very much beneficial for the abdominal muscles as it tightens them. It also works on your shoulders and your back by strengthening them.

#2. Trikonasana (Triangle Pose)

Trikonasana (Triangle-Pose)

How To Do The Exercise-

Stand with shoulder width distance between your feet. Put your right foot out at a 90-degree angle. Put your body weight equally on both feet. Bend your right arm and try to touch the ground by bending your body sideways. Keep your body straight and stretch as much as you can. Take deep long breaths and repeat the exercise on the other side of your body.

Benefits- This exercise helps in stretching the legs and torso. It promotes deep breathing and helps in mobilizing your hips.

#3. Vrikshasana (Tree Pose)

Vrikshasana (Tree-Pose)

How To Do The Exercise-

To do the exercise, stand straight. Put your right foot flat and firmly on your left thigh. Keep your left leg straight as you would be putting all your body weight on the left leg. Raise both your arms above your head and put your palms together. Keep your back straight and hold the position for a minute. Slowly, bring your hands and leg down. Repeat the exercise with the other leg.

Benefits- This pose is beneficial for improving the body balance. It also strengthens your legs and back.

#4. Adho Mukha Svanasana (Downward Facing Dog Pose)

Adho Mukha Svanasana (Downward Facing Dog Pose)

How To Do The Exercise-

To do the exercise, sit on your heels and stretch your arms forward. Lower your head and slowly raise your hips. Put your body weight on your hands and heels. Tighten your waist and keep your body firm.

Benefits- It is very much beneficial as it stretches your hamstrings and chest. Your blood flow to the head will also get improved. It acts as an energy booster too.

#5. Ardha Matsyendrasana (Half Fish Pose)

Ardha Matsyendrasana (Half Fish Pose)

How To Do The Exercise-

Sit on the floor. Put your legs forward. Cross your right leg over the thigh of your left leg. Bend your right leg your left leg by the knee. Your right knee should face the ceiling while your left knee will be parallel to the floor. Twist your body from the abdomen and keep your right at the back and the left hand on the knee. Unfold yourself slowly and get back into the initial position in which you had started.

Benefits- It will stretch your whole body. It mainly works on your shoulders, hips, and neck. This exercise improves your flexibility.

#6. Bhujangasana (Cobra Pose)

Bhujangasana (Cobra-Pose)

How To Do The Exercise-

To do the exercise, lie on your stomach. Keep your feet together and toes flat. Lift your head and then the shoulders and then the upper body part slowly with the help of your hands. Stretch your body and go into a semicircular position. Balance your body by putting equal pressure on both of your hands. Hold the position for a minute and then slowly come back into the initial position in which you had started.

Benefits- It is helpful in making the spine flexible. This exercise also strengthens your lower back muscles along with cushioning your spine and triceps.

#7. Tadasana (The Mountain Pose)

Tadasana (The-Mountain-Pose)

How To Do The Exercise-

To do the exercise, stand with some distance between your feet. Move your hand and heels upwards together stretching your whole body. Make your palms meet above your head and try to stretch your body as high as you can. Hold the position for a minute and breathe. Slowly get down in the normal position in which you were initially standing.

Benefits- It helps in stretching and strengthening your body muscles. Also, it is a good yoga position for beginners as it is the starting position of all other poses.