Easy Yoga Postures For Beginners

By Patricia | April 30, 2009
Yoga Poses For Beginners

Yoga postures for beginners are many and can be done easily. Then again, it is always better to seek expert guidance whenever you are starting any new endeavor. The benefits of Yoga are many – in terms of physical, mental and emotional. Keep in mind however, that you will reap these benefits only if you do the practices correctly. Given below is a list of yoga postures for beginners. They are all very easy and can be done by all, with a little training.

A. Standing

  1. Adho Mukha Svanasana (Downward-Facing Dog)
  2. Ardha Chandrasana (Half Moon Pose)
  3. Padangusthasana (Big Toe Pose
  4. Tadasana (Mountain Pose)
  5. Urdhva Hastasana (Upward Salute)
  6. Utkatasana (Chair Pose)
  7. Utthita Trikonasana (Extended Triangle Pose)
  8. Virabhadrasana I (Warrior I Pose)
  9. Virabhadrasana II (Warrior II Pose)
  10. Virabhadrasana III (Warrior III Pose)
  11. Vrikshasana (Tree Pose)

B. Seated & Twist Poses

  1. Ardha Matsyendrasana (Half Lord of the Fishes Pose)
  2. Baddha Konasana (Bound Angle Pose)
  3. Bharadvajasana I (Bharadvaja's Twist)
  4. Dandasana (Staff Pose)
  5. Gomukhasana (Cow Face Pose)
  6. Janu Sirshasana (Head-to-Knee Forward Bend)
  7. Marichyasana I (Pose Dedicated to the Sage Marichi, I)
  8. Marichyasana III (Marichi's Pose)
  9. Padmasana (Lotus Pose)
  10. Simhasana (Lion Pose)
  11. Sukhasana (Easy Pose)
  12. Paripurna Navasana (Full Boat Pose)
  13. Virasana (Hero Pose)

C. Forward Bends

  1. Adho Mukha Svanasana (Downward-Facing Dog)
  2. Ananda Balasana (Happy Baby Pose)
  3. Balasana (Child's Pose)
  4. Paschimottanasana (Seated Forward Bend)
  5. Upavistha Konasana (Wide-Angle Seated Forward Bend)
  6. Uttanasana (Standing Forward Bend)

D. Backbends

  1. Bhujangasana (Cobra Pose)
  2. Bitilasana (Cow Pose)
  3. Dhanurasana (Bow Pose)
  4. Eka Pada Rajakapotasana (One-Legged King Pigeon Pose)
  5. Matsyasana (Fish Pose)
  6. Sethu Bandha Sarvangasana (Bridge Pose)
  7. Shalabhasana (Locust Pose)
  8. Urdhva Mukha Svanasana (Upward-Facing Dog)
  9. Ushtrasana (Camel Pose)

E. Inversions

  1. Adho Mukha Vrikshasana (Handstand)
  2. Halasana (Plow Pose)
  3. Salamba Sarvangasana (Supported Shoulderstand)
  4. Salamba Sirshasana (Supported Headstand)

F. Core

  1. Bakasana (Crane Pose)
  2. Marjaryasana (Cat Pose )
  3. Paripurna Navasana (Full Boat Pose)
  4. Phalankasana (Plank Pose)

G. Restorative

  1. Viparita Karani (Legs-Up-the-Wall Pose)
  2. Shavasana (Corpse Pose)
  3. Supta Padangusthasana (Reclining Big Toe Pose)
  4. Supta Virasana (Reclining Hero Pose)

H. Balancing

  1. Bakasana (Crane Pose)
  2. Mayurasana (Peacock Pose)
  3. Tittibhasana (Firefly Pose)
  4. Garudasana (Eagle Pose)
  5. Vasisthasana (Side Plank Pose)

This is the list of easy Yoga postures for beginners. But, to repeat, do seek expert guidance before starting the practices. Yoga being the holistic science and art of living it is, lays utmost stress and emphasis on correctness, particularly when it comes to structural alignment. If you do the poses properly and synchronized with your breathing, you are bound to benefit enormously, if not, you could even harm yourself. So please, be careful when starting. If you have even the slightest physical or mental indisposition, do consult a doctor before starting.

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