Basic Easy & Simple Yoga Positions

Yoga practice consists of performing different yoga asanas (positions) and pranayamas (breathing exercises). The yoga positions can be done in the standing, sitting, inverted, and supine positions.

Each of the yoga positions benefit the mind and body differently. It is important if you're just starting out with yoga to choose postures that are easy to choose postures that are easy and simple and do not demand too much of the body.


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Trying to hasten the process and experience the benefits faster by choosing the more advanced yoga positions will only backfire and cause injury. As you start practicing the yoga positions for beginners, you will become more comfortable and can eventually take on the positions that are more challenging.

Some of the beginner yoga positions are Adho Mukha Svanasana (Downward Facing Dog Pose), Utthita Parsvakonasana (Extended Side Angle Pose), Malasana (Garland Pose), Parsvottonasana (Pyramid Pose), and Tadasana (Mountain Pose). Before you start performing the yoga positions, it is essential that you warm-up with some yoga stretches or jattis. This will allow the muscles to stretch more easily and reduce the risk of injury. The yoga warm-up stretches are an integral part of Hatha yoga. The greater the stiffness and tension in the body, the more you should concentrate on these exercises to loosen up the body and effectively move into the various positions of the yoga postures. Once you get comfortable with the beginners yoga postures, you can move on to the more advanced yoga positions. Some of the advanced yoga positions are Parivrtta Ardha Chandrasana (Revolved Half Moon Pose), Laghu Vajrasana (Little Thunderbolt Pose), Urdhva Dhanurasana (Wheel Pose), and Parivrtta Surya Yantrasana (Compass Pose)

Practice of yoga positions for kids will develop relaxed minds, flexibility, and strength in children. Some of the effective yoga positions for kids are Vrksasana (Tree Pose), Savasana (Relaxation Pose), Adho Mukha Svanasana (Downward Facing Dog Pose), and Sarvangasana (Shoulder Stand Pose). Practicing these postures is beneficial for kids who are hyperactive and attention seeking. It will enable children to channel their energies and impulses to a position direction.

Certain yoga postures also help to bring about weight loss by increasing the metabolic rate of the body. Some of the yoga positions for weight loss are Paschimottanasana (Seated Forward Bend Pose), Trikonasana (Triangle Pose), Uttanasana (Standing Forward Bend Pose), and Virabhadrasana (Warrior Pose). These postures also help increase the blood circulation and stabilize the mind. It is important that you practice the yoga postures regularly and combine it with a yogic diet to ensure effective results.

There are a number of joints in the human body that require movements and lubrication. The food we have provides the lubrication. Conversely, Yoga and other exercises provide the movements.

In our day to day life some joints get overused. Some, on the other hand are barely ever used. This could cause problems at later stages in life. To help these joints retain their good health Basic Yoga positions are essential. They also help prepare your body to take up Yoga.

Yoga poses are a sequence of postures. They are arranged to flow together one after the other. This is often referred to as Vinyasa. It is also called Yoga flow. Begin with the basic series and slowly and steadily proceed to the advanced poses. Sitting and standing poses can be merged for lengthier practices.

Read the whole series first before you begin. If you are not good at any of the poses, do these first till you are comfortable with their alignment. Employ the information on Vinyasa on the separate pages to adapt and alter or increase your sequences.

Don't forget to breathe deeply through your nostrils and center yourself on your body and breath. Take each asana to your edge. Then relax deeper into the asana instead of pushing into it. The poses are the fundamental sitting, standing, and reclining poses of Hatha Yoga. You reshape yourself by placing your bodies in these positions (asanas).


  • Adho Mukha Svanasana (Downward-Facing Dog Pose)
  • Baddha Konasana (Bound Angle Pose)
  • Dandasana (Staff Pose)
  • Navasana (Boat Pose)
  • Salabhasana (Locust Pose)
  • Paschimottanasana (Seated Forward Bend)
  • Sethu Bandha Sarvangasana (Supported Bridge Pose)
  • Sukhasana (Easy Pose)
  • Surya Namaskar - 3 Rounds (Sun Salutations)
  • Upavistha Konasana (Wide Angle Pose)
  • Utthita Parsvakonasana (Extended Side Angle Pose)
  • Utthita Trikonasana (Extended Triangle Pose)
  • Viparita Karani (Legs-Up-the-Wall Pose)
  • Vrksasana (Tree Pose)
  • Savasana (Corpse Pose)
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