Find 6 Best Yoga Positions in This Beginner’s Guide

Yoga For Everyone

Yoga is the age-old Indian cultures of physical exercise to keep the body and mind fit and get rid of various ailments. The sadhus and the munis practiced this art for over 1000 years. Common people of the country also used to practice Yoga. With the change of lifestyle, it took a backseat for some time but again, it has surfaced up and gaining much popularity. With the change in lifestyle, food habits, people, including kids, are becoming couch potatoes.

They are no longer that much active in sports or other exercises. People are falling ill like improper digestion, diabetes. They suffer from sleep disorders, pain in joints and body, kidney and liver malfunctions, and many more. They are also becoming restless, having anxiety, hypertension, and losing peace of mind. Kids are becoming obese and hyper.

But, it has been found that Yoga can cure all these problems. More and more people embrace this art of physical exercise which is nothing but doing some asanas daily. Even the United Nations had declared 21st June of every year as the World Yoga Day. Learning Yoga from any instructor who had taken 200 hour yoga teacher training can change the very meaning of life. It is always better to start Yoga at an early age, but people of all ages can do Yoga and keep themselves fit as a fiddle.

Yoga For Beginners

Like all exercises, Yoga also has various difficulty levels, and one has to train in each step without jumping the sequences. One has to prepare the body and the mind to perform the most challenging yoga forms. These can be power yoga or advanced stage Yoga. Let us concentrate on how the beginners should enter Yoga and continue to move towards the more complex asanas. It is always best to start Yoga under the supervision of a trainer who had completed 300 hour yoga teacher training in Rishikesh. In the foothills of the Himalaya and on River Ganga’s bank, people consider Rishikesh as the epicenter of Yoga.

The Process To Begin

There is no need for becoming a Yogi or Yogini to master the art. But, some elementary exercises and Yoga need to be started to prepare the body and the mind. It helps to adopt the new exercise form with total concentration. Like all other exercises, these elementary Yoga warm up the body and is a precursor to moving forward for the next levels.

1. Consultation with a Yoga expert

It is indeed advised to everyone willing to learn Yoga lessons to consult a trained professional. One should discuss their physical and mental ailments. Not all have the same problems. The instructor can guide every individual. Yet, some asanas or postures for beginners are common, and some of them are as under:-

2. Balasana or the Child’s post

It is one of the most calming poses. This helps to make your body flexible for practicing other complex poses. It is nothing but a kneeling posture that stretches the body, particularly the thighs, hips, knees, ankles. This asana also relaxes the spine, the neck, and the shoulder. One can consider this asana a warm-up exercise for all other yoga postures to calm the mind and prepare the body.

One should always focus on relaxing the mind, the muscles, and the spine while doing this asana. The basic tenet of Yoga is to control Vayu or wind as it is considered as the root of all ailments. So inhaling and exhaling while forming any Yoga posture should be done as per instructions.

3. AdhoMukhashvanasana

This Yoga posture is also known as Downward Facing Dog posture. It strengthens the back, arms, and shoulders. The hamstring and the arches and the feet’ curves get stretched and give relief to back pain. The weight of the body should be distributed through the palms while the hip is lifted along with the back.

The position of the body should be like the stretching of the dog while getting up from the rest position. Many people describe it as a salutation to the sun, which is the epitome of energy. There are many variations of this yoga posture, and one should follow the teacher’s instructions.

4. Chaturanga Dandasana

It is an asana that is somewhat like push-ups. This asana is also known as the Four-Limbed Staff Pose to build strength in the arms, wrists, shoulders, and back. The belly fat also reduces, and the asana tones up the abdominal region. It is one of the elementary Yoga for beginners as they intend to do other advanced poses. Again, this asana is done with variations and poses, and High Plank is followed after mastering this asana.

5. Plank Pose or Kumbhakasana

While wanting to tone up the abdomen, the chest, or the core muscles in the body, Kumbhakasana is the best Yoga to perform. It also strengthens the wrists, the arms, and the shoulders. The body becomes more flexible and prepares itself for more advanced Yoga poses. It is a good Yoga posture for beginners to try. They can prepare their mindset for trying a higher degree of difficulty levels and make the body and mind more fit.

6. Bhujangasana or the Cobra post

It is one of the basic asanas that strengthen the muscles, elevates the mood, or increases flexibility. It is also suitable for women having menstrual irregularities. The heart also gets more energized and accumulates more strength to pump blood in various parts of the body. The buttocks tone up and become firm as one practice this asana.


Yoga is for everyone. The above postures are beneficial for beginners to experience the joy of practicing Yoga. Also, the experts practice these warm-up sessions to boost energy levels and uplift the mood. Always take advice from a good instructor trained at Rishikesh and avoid beginning Yoga sessions. One should also avoid practicing Yoga watching videos unless one is an expert.

Learn the basics first and then attempt higher levels. The waiting time for staying fit is not far away, and Yoga is one of the best methods to follow. Start Yoga now under proper supervision and feel the difference. The wait is over. Start to learn Yoga and stay fit without any medicines.