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5 Basic Yoga Poses For Beginners

5 Basic Yoga Poses For Beginners

A great thing about yoga is that despite the fantastic benefits that it provides, it is free of charge. There is no expensive training equipment that is needed to achieve the desired results, and there is no requirement for a perfect environment to practice yoga.

Yoga is much more than training, a state of mind, and a lifestyle. Your will, your motivation, and your beliefs towards this philosophical path are all that matters.

Also, a healthy diet, based on natural food, is an essential factor for getting yourself ready for your first yoga poses for beginners practice. What you eat will directly affect both your mind and body, so you should be mindful of what you eat.

Although no specifically designated place is required to perform your yoga session, you should ensure that at least, the area should is free of distractions. It should be clean, ventilated, and as quiet as possible.

To begin the yoga poses for beginners you should use a soft surface, such as a carpet, rug, towel, or mat since your poses will be done either sitting or lying down. You want to be as comfortable as possible.

Yoga Poses For Beginners

As for clothing, you should wear something comfortable and loose, such as pajamas, shorts, a t-shirt, sweatpants, or even a training suit.

You should try to do your yoga session on an empty stomach or wait about two hours after eating to begin you begin your yoga session.  Breathing is an essential factor in yoga training, and a full stomach may affect this. Also, you should rinse your nostrils and clean your throat. This helps you to breath deeper and better.

Although the yoga poses for beginners can be practiced at any time of the day, it is best to do it in the morning or evening to achieve the most beneficial results for your mind and body.

Doing it in the morning will awaken all your muscles, tendons, and ligaments by circulating blood to these areas. This will help you feel alive and energized throughout the day.

Practicing yoga in the evening will help you get a more peaceful sleep because it relieves the body of tension and stress. It will make it easier to go to sleep, as well.

Stay relaxed when you perform your yoga session. Take a break if you feel tired. There is no need to rush things. Fifteen minutes of yoga will produce amazing results for your mind and body. Do not overdo it in the beginning.

These five incredible yoga poses for beginners will stimulate your mind and invigorate your body. Below is a breakdown of the poses found in the video. Take your time and enjoy them.

The Yoga Poses For Beginners

Supta Dandasana (Reclined Staff Pose)

The first pose found in the video is called “Supta Dandasana.” It is a posture that is considered a restorative pose. Its name can be broken into three parts: the first derives from the Sanskrit “supta,” which means “reclined”; the second is “danda,” which means “staff”; and the third is “asana,” which means “pose” or “posture.”

In the USA, it is called a “reclining staff pose.” It is similar to the essential pose found in Hatha Yoga called “Dandasana.

As described in the video, you lay down in a supine position, your legs are raised to the ceiling, forming a 90-degree angle with your upper body, and your arms are comfortably rested on the floor.

Benefits Of Supta Dandasana

Because it is a restorative pose, Supta Dandasana relaxes the mind and enhances focus.

As for the physical benefits, it strengthens your core, helps align your spine, and it helps you get more flexible.

Forearm Plank Pose

This posture is excellent for your entire body. The pose mainly stimulates your core, your legs, and your abs. At the same time, it stretches your hamstrings, your calves, and the arches of your feet.

Benefits Of The Forearm Plank Pose

  • A superpose for strengthening the whole body.
  • It tones the entire body.
  • Keeps you focused.
  • It also calms the mind

Shalabhasana (Locust Pose)

The Shalabhasana word derives from Sanskrit. Its name can be broken down into two parts: “Shalabha,” which means “grasshopper,” and “Asana,” which means body “posture.

The pose stimulates the shoulders, upper neck, and back muscles. But this pose is even better for the front of the body as it stimulates and strengthens the chest, thighs, and abdominal areas

Benefits Of Salabhasana

  1. It strengthens the lower back, pelvic organs, legs, hip joints, and arms.
  2. It helps and strengthens the sciatic nerves.
  3. Will relieve backache, mild sciatica problems, and backaches.
  4. It helps with any problems you may have with the stomach and bowel areas.
  5. It stimulates blood circulation in the spine and upper body.
  6. It stimulates the internal organs of your lower torso.
  7. It regulates your intestinal process.
  8. It helps to moderate your appetite.

Dandasana (Seated Staff Pose)

The word Dandasana comes from Sanskrit. “Danda,” which means “stick,” and “asana,” which means “posture.” Dandasana is a posture that will help you warm up your body for the more challenging poses.

Benefits Of Dandasana

Staff pose strengthens the muscles in your back area, helps align your spine and sitting bones, and improves posture.

  1. It strengthens the muscles on your back.
  2. It stretches the chest and shoulders.
  3. It enhances your posture.
  4. The abdominal muscles are stretched and strengthened.
  5. It has a reputation for being a cure for sciatica and asthma.
  6. This asana helps in focusing and relaxing the mind. When used with appropriate breathing techniques, it relieves stress and helps boosts concentration.

Paschimottanasana (Seated Forward Bend)

The word “Paschimottanasana” is derived from Sanskrit. “paschima,” which means “back,” ” uttana,” which means “straight,” and “asana,” which means “posture.”

Benefits Of Paschimottanasana

So the general benefits are that Paschimottanasana (Seated Forward Bend Pose) tones the arms, neck, shoulders, legs, hips, and lower back, thus removing unnecessary fat.

  • It stretches lower back, hamstrings, and hips.
  • Massages and strengthens the abdominal and pelvic organs.
  • It tones the shoulders.
  • Tones the legs and strengthens the hamstrings and calf muscles
  • It helps sciatica pain
  • It helps to regulate the spine and makes it more flexible.
  • Due to the extra stretch in the pelvic region, gonads receive more blood circulation, and hence, more oxygen is absorbed. This leads to the absorption of more nutrition form the blood in the gonads.
  • This pose helps to relieve anger, stress, and anxiety.


The yoga poses for beginners described here should be included in your routine. These are poses that you can begin doing immediately. Take your time, and do not overdo it. Begin slowly and advance as you get better at this.