Yoga is an excellent form of exercise that carries with it many immediate and long-term benefits. From improved flexibility to stronger bones and muscles yoga practice is useful for all.

However, yoga for beginners can be confusing if you are unaware about it, yoga is not just about moving and bending through different poses.

 Yoga quiets the mind of all distracting thoughts from the outside world it quiets the mind chatter, bringing you to a place of peace within yourself.

Being mindful of your thoughts will allow you to be calm and truly connected with your body.

Thus, realizing the cycle of mental and physical peace that will allow you to enjoy life and all the incredible things that life has to offer.

Yoga poses are much more than just a physical workout; this extends beyond your comfort zone with a sense of peace, calmness, and psychological poise.


Some most basic yoga poses for beginners are:

Easy Pose (Sukhasana) or Seated Lotus Pose (Padmasana):

  1. Start in Staff Pose (Dandasana), both legs extended ahead of you. Grab onto your sitting bones and pull back the flesh to lengthen your legs and spine.
  •  Sit in a cross-legged position that is comfortable for you. You can sit on a chair or the floor, in Easy Pose (Sukhasana), in Half Lotus (Ardha Padmasana), or Full Lotus (Padmasana). Push your sitting bones into the base as you extend up through the spine.
  •  Lift the crown of your head up to the sky. Place one hand on top of the other and have the thumbs lightly touch. Gently close your eyes: Meditate.
Yoga for beginners
Seated Lotus Pose (Padmasana)


  • Calms the brain
  • Increases awareness and attentiveness
  • Keeps the spine straight
  • Helps develop good posture
  • Eases menstrual discomfort and sciatica
  • Helps keeps joints and ligaments flexible
  • Stimulates the spine, pelvis, abdomen, and bladder
  • Restores energy levels


For the asans or poses given below:

  • Headaches caused by tension and stress. The yoga practice stretches the tense muscles in the upper body, releases endorphins (a “feel good” hormone), and relaxes the mind. 
  • It helps release tension by increasing blood flow to the muscles, making the nervous system less troubled, and reducing a chance of a headache or migraine.
  • Poses that put weight or pressure on the top and neck should be avoided.  If you suffer from migraines please avoid poses that dramatically raise blood flow to the head.
  • If your migraines are severe, avoid practicing yoga poses and rest in a dark room.


Seated forward bends- (Dwi  Hasta  Kulpa  Janu Shirshasana)

(both hands to the ankle to knee pose)

Seated forward bends release tension within the hamstrings and lower back and help prevent headaches caused by tension within the legs and lower back.

Yoga for beginners
Seated forward bends (Dwi  Hasta  Kulpa  Janu Shirshasana)


  • It calms the mind and helps relieve stress and mild depression.
  • Stretches the spine, shoulders, and hamstrings.
  • Stimulates the liver, kidneys, ovaries, and uterus.
  • Improves digestion.
  • Give relief in the symptoms of menopause and menstrual cramps and discomfort.
  • Soothes headache and anxiety and reduces fatigue.

Seated twist- (Ardha Mula Matsyendrasana)

This poses can help prevent headaches caused by tension within the upper and lower back.

Yoga for beginners
Seated twist- (Ardha Mula Matsyendrasana)


  • Improves digestion and the processing of the liver and kidneys.
  • Relieves backaches, sciatica, and menstrual discomfort.
  • Stretches the upper body.

Child’s Pose (Hasta Garudasana in Balasana)

Any pose with this hand position helps in stretching the upper back and back shoulder, heads, and can help prevent headaches caused by tension in the muscles of the upper back.

Yoga for beginners
Child’s Pose (Hasta Garudasana in Balasana)


  • Releases tension in the back, shoulders, and chest.
  • Recommended if you have dizziness or fatigue.
  • Helps alleviate stress and anxiety.
  • Flexes the body’s internal organs and keeps them supple.
  • It lengthens and stretches the spine.

Corpse Pose (Shavasana):

After an intense yoga practice session,  the final resting yoga pose is Corpse  Pose or Shavasana, which helps deepen the connection between our physical body and mind and helps prepare both for meditation.

1.  Lie down on your back, shoulder blades tucked in, and legs apart. Relax your arms and let your palms face the roof. Let your fingers naturally fold. Relax your body into a normal, comfortable position.

2.  Close your eyes. Let your jaw normally separate as you relax your whole body as if it were sinking down to the floor. Release all tension from your body.

3.  Without allowing the mind to wander meditate on your breathing. as a result, you can reach a deep state of conscious relaxation both physically and mentally.

Yoga for beginners
Corpse Pose (Shavasana)



These are some basic poses of Yoga for Beginners. Just remember to start these with an empty stomach or a 3 to 4 hrs gap between a meal and your yoga session.

Stay fit.