Yoga Poses For Beginners That Everyone Can Do

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Fitness is an investment that will reap rich benefits for your entire life. If you are a complete beginner, who has never moved a muscle to exercise, yoga is the right choice for you. It is as simple or complex, gentle or hectic as you want. It is exceedingly flexible and can be customized or modified to suit everyone’s health, capacity, or needs It has excellent healing, restorative and preventative properties for the mind, body, and soul. Here are some simple yoga poses for beginners that you can start with to boost your overall health.

1. Padmasana


Also known as the Lotus Position, this is one of the basic poses of yoga beginners should learn. You sit cross-legged on a flat surface, each foot touching the top of your thighs, and your hands on your knees, palms facing upward, and thumb and forefinger touching each other. You can meditate in this pose or do breathing exercises.

Benefits: Padmasana calms the mind, opens up the hips, stretches out your leg muscles and spine. It is excellent for knee and leg pains, or posture problems.

2. Adho Mukha Shwanasana

Adho Mukha Shwanasana - Yoga Pose

Popularly called Downward Facing Dog, it is an excellent yoga pose for beginners. You simply have to place your hands and legs on the floor keeping them straight and hold the tension for five to ten seconds.

Benefits: This yoga pose stretches your calves and hamstrings, improving flexibility. It is also great for lower back traction, thus effective in reducing back pain, taking pressure off the spine, and improving core strength.

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3. Setu Bandha Sarvangasana

Setu Bandha Sarvangasana Yoga Pose

Often known as the Bridge Pose, this is a great pose for those with sedentary jobs. You lie down flat on the floor, with your knees bent, feet resting near your hips. You can rest your palms on the floor or hold your ankles. Gently lift your hip to form a straight ‘bridge’ with your body, hold for five seconds.

Benefits: This strengthens your core and glutes. People who struggle with back pain issues or stiffness can benefit immensely from this pose.

4. Dhanurasana

Dhanurasana Yoga Pose

Commonly called the Bow Pose, this is highly beneficial for those who slouch, which is quite common with most people working in front of computers. Lie flat on your stomach, raise your upper and lower body, keep the stomach on the floor and hold your ankles.

Benefits: Dhanurasana helps to improve the flexibility of your spine, strengthens the deep hip flexors or psoas, and corrects your posture. It is excellent for disc pains. This pose stimulates your entire body from the neck to the legs.

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5. Viparita Karani

Viparita Karani Yoga Pose

This is a simple pose that is absolutely amazing for tensed muscles. Lie down flat on the floor with your legs propped against a wall. Your hip should touch the corner of the floor where it meets the wall and your legs absolutely straight up, at a 90 degree to your body.

Benefits: This pose enhances the flow of blood to your heart and thus, reduces the risks of cardiac diseases. It is also super effective in stretching your hamstrings and reducing any swelling of your legs.

Final Words: Start your yoga journey with these simple, but effective yoga poses. With a little practice, you can improve your strength, flexibility, and posture issues. Join a yoga class or consult a yoga teacher for more advanced or customized learning options.

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