Yoga : 10 Simple Asanas for Beginners


Yoga is India’s gift to the world, and with 21st June being declared and celebrated as the “International Day of Yoga”, it brings together people all across the globe to join in and stretch their limbs into this heavenly practice.

The benefits of yoga are manifold. And you don’t need a trainer or a gym or anything to make it a part of your daily routine.

Yes, many postures or ‘asanas’ can be pretty convoluted, but there exist a plethora of asanas that can be easy to do for beginners.

Here are a few of my favorite simple asanas for beginners:

1. Vrikshasana (Tree Pose)

The Tree Pose helps in improving balance while stretching out the legs, arms and back. The asana also improves concentration, strengthens legs and corrects posture.

2. Balasana (Childs Pose)

Child’s Pose relaxes the body and muscles. It relieves tension in the back and helps reduce stress. This asana is great for doing in between other asanas as it stretches the hips, thighs and spine, as well as improves blood circulation in the body.

3. Adho Mukho Svanasana (Downward Facing Dog Pose)

The benefits of the Downward Facing Dog Pose cannot be stressed enough. It improves blood circulation and digestion in the body, tones the arms and legs, strengthens the core (abdominal muscles) and decreases anxiety.

4. Virabhadrasana (Warrior Pose)

The Warrior Pose has two variations.

Warrior 1 is a position of strength. It benefits the feet, knees, arms, shoulders and back. It also improves balance and concentration in an individual.

Warrior 2 is a position of openness. It tones the arm and leg muscles, improves the flexibility in the body and opens up the chest, building the lung capacity.

5. Marjariasana + Bitilasana (Cat-Cow Pose)

Cat-Cow is a combination of two asanas. Both the poses can be done individually, but when done together in a rhythmic motion, they massage the spine, relieve lower back pain and menstrual cramps and stretch the muscles of the chest, back, abdomen, hips and lungs.

6. Bhujangasana (Cobra Pose)

The Cobra Pose can be done either keeping the legs close by or keeping them shoulder-width apart. This asana opens up the chest, strengthens the spine, arms and shoulders, helps in the flow of oxygen and blood in the body and reduces stress and fatigue.

7. Trikonasana (Triangle Pose)

The Triangle Pose corrects a lot of the negative impacts that a sedentary lifestyle of 9 to 5 tends to bring with it. It improves the posture and flexibility of the body, corrects the alignment of the shoulders, strengthens and tones the limbs, and relieves problems like backache, indigestion and acidity.

8. Utkatasana (Chair Pose)

The Chair Pose might look simple but it is a fierce one. The asana strengthens the ankles, calves and hips, stretches the chest and shoulders, tones the arm and leg muscles and stimulates the abdominal organs.

9. Setu Bandhasana (Bridge Pose)

The Bridge Pose takes a lot of practice to master, but the benefits it entails make it worth the effort. In addition to toning the chest and helping in reducing tummy fat, this asana also alleviates stress and depression, reduces head/back ache, fatigue and insomnia, improves blood circulation and calms the central nervous system.

10. Shavasana (Corpse Pose)

The Corpse Pose is usually done at the end of yoga, and it can also be done at the end of mild  exercises. This asana brings the body to a state of complete and total rest, all the while rejuvenating the internal and external organs. It reduces the heart rate, blood pressure, muscle tension and anxiety. It also improves focus, concentration and energy levels of the body, thereby making a person more productive after yoga.

These asanas work wonders for your mind and body both. If incorporated into the daily routine, they will make you feel light and fresh. Also, a regular practice of these asanas prepares the body to progress onto more complex asanas, thereby opening up the possibility to induct a person into the wonderful world of Yoga.

So there you have it. Only one thing left to do now. Let’s get on the mat right away!

| Namaste |

– J

All the videos are sourced from Adriene Mishler ‘s channel Yoga With Adriene.
I strongly recommend subscribing to her YouTube page. Her soothing voice and constant support make yoga easy for everyone!

Featured Image : expoyoga

Copyright Disclaimer: I do not own the images / media featured in the post. All rights belong to the rightful owner/owners. No copyright infringement intended.



    1. ~Jigyasa~

      Adriene Mishler is just amazing. Her videos are by far the best I have come across for Yoga. If you go for it, also try her “30 Days of Yoga” playlist. It’s pretty good 🙂


    1. ~Jigyasa~

      There’s nothing to be embarrassed about Katja. We are all beginners here 🙂
      But yes, these will make you feel confident about joining a class ! 🙂


  1. Alice

    I had no idea that asanas was the correct term for the poses! I used to be really flexible as a child, but age and junk food has ruined my flexibility – but these looks really good to ease into getting it back

    Alice | Dainty Alice

    Liked by 1 person

    1. ~Jigyasa~

      The word ‘asana’ is of Sanskrit origin. In English, ‘asanas’ are referred to as ‘poses’. So technicslly, both are correct, with asana being the root term.
      These asanas will help you get your flexibility back and ease into the practice of yoga. Hope you follow through 🙂


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