“Yoga” is an act of adding energy, strength, and beauty to the entire human body, mind, and soul. We can search out for a thousand reasons for doing “Yoga” as it’s the finest addition to our routine we could do and make our health ultimately fit.

Before moving or briefing about Yoga let’s clear some vision for our health, what actually health defines? Well, it’s a state of complete physical, mental and social well-being and simply the absence of disease or infirmity. A healthy body describes a physically fit body, also which helps in protecting and developing the endurance of human breathing and heart function, muscular strength, flexibility, and body structure. More to this to keep ourselves healthy we have divergent ways on an initiative to follow as below: Be positive with focusing on the appreciation.

  1. Set a “5- meal ideal”
  2. Eat your vegetables
  3. Exercising
  4. Get a good night’s sleep
  5. Eat like a kid
  6. Be a picky eater

Coming back to our major and some easiest reveal for you is why “Yoga” should be present in our lives. Basically an on overall review it is a practice that connects the body, breath and mind, our major health cards together, where we implement physical moves, breathing exercises along with meditating which leads to healthy health and fit body. Yoga actually can provide us benefits with an hour a week.  So with the very new and beginners, we are going to help with a List of 8 Best Yoga Asana for Beginners.

1. Tadasana

Tadasana (Mountain Pose)

Our clear vision is to guide the simplest Yoga Postures or Asanas for the beginner yoga lovers, who are somehow escaping doing because of a few difficult asanas. So Starting with the very first we would pick in our list the simplest Tadasana; this standing asana, which is a basic of all standing asanas. This asana you can consider as a key asana for all yoga practices, which is performed in starting and end with “Surya Namaskara”.

Actions required for this Posture:

  1. Stand straight on the floor /Ground and take a small gap between the feet.
  2. Start deeply breathing (inhale), raise both arms.
  3. Keep arms upward by interlocking the fingers.
  4. Now come on the toes by raising heels simultaneously.

Benefits of Tadasana: Improves human Standing posture, Strengthens thighs, knees, and ankles, increase awareness, Stabilize breathing, also increase strength, power, mobility in the feet, legs, and hips, etc.

2. Vrikshasana

Vrikshasana Tree Pose

Moving to our next easy Yoga asana is Vriksha (Tree) word is taken from Sanskrit work Vrska which indicates to tree and asana means (Yoga), this one is also done in a form of standing pose in medieval Hatha yoga.

Actions required for Asana:

  1. To start with Tadasana, Standing in Mountain Posture, with your arms towards your sides.
  2. Shift your bodyweight towards your left foot.
  3. Rest up your hands on your hips and lengthen your tailbone towards the floor.
  4. Fix gently your gaze on one, unmoving point in front of you.
  5. And draw down through your left foot.    

Benefits of Vrikshasana: Improves stability in legs, Strengthen the ligaments and tendon of the feet, Strengthens and even get toned to standing legs, up to the buttocks, help in establishing pelvic stability, etc. In the end, this pose also helps to cure flat feet and is therapeutic for sciatica.

3. Adho Mukha Svanasana

Adho Mukha Savasana (Downward Facing Dog Pose)

This asana is also known as Downward Dog (posture), which is the most basic and widely- used yoga pose. This Yoga asana is famous for its stretching and strengthening properties. According to “Weisman says” this downward dog posture provides tremendous balance for mind and body.

Actions required for Asana:

  • Stand on your limbs, (both hands and feet)
  • Exhale and simply lift the hips and straighten your body elbows and knees.
  • Line up your hands with your shoulder, and feet with your hips.

Benefits of Adho Mukha Svanasana: We have a wide range of benefits with this asana as it balances our brain with calmness, help in relieving stress and mild depression, moreover Energizes the body, keeps strengthen to our arms and legs, also relieves menstrual discomfort (while done with head support), etc.

4. Trikonasana

Trikonasana (Triangle Pose)

The Triangle posture or yoga this asana actually needs to keep up the balance of the body. This asana helps with stretches and open the groins, hips, hamstrings, calves, chest, spine and shoulder. With adding up to your Yoga Asanas this posture will increase both physical and mental stability, which will result out with keeping a balance between mind, body, and soul.

Actions required for Asana:

  • To begin with, this Trikonasana stands at the top of the mat with feet hip-distance (apart) and arms at your side.
  • Step ahead your feet wide apart, about 4-5 feet
  • Next to turn your right foot out 90 degrees so that the toes are pointed to the top of the mat.
  • Later, pivot your left foot a little inwards.

Benefits of Trikonasana (Triangle Posture): This asana will help you with these of benefits such as curing indigestion, Reducing Blood pressure, stress level, and anxiety, improve the functioning of blood through the entire human body and many more

5. Kursiasana

Kursiasana (Chair Pose)

Moving to our next asana, Kursi Asana (Chair Asana) is such posture of which becomes as if you are sitting in a chair. While doing this asana keep the waist, neck, and back straight in this asana.

Actions required for Asana:

  • To begin with asana the first step is to get in the pose of Mountain (Tadasana)
  • Inhale and then raise your arms above the head, and perpendicular towards the floor.
  • Exhale during you bends your knees, and bringing up thighs as parallel to the floor.
  • Then draw your shoulder blades into upper back ribs as you reach your elbows back towards ears.

Benefits of Kursiasana (Chair Posture: This asana will help in toning your leg muscles excellently. Lessen symptoms of flat feet. Make in strengthen our hips flexors, ankles calves, and back, etc.

6. Naukasana (The Boat Pose)

Naukasana  Boat Pose

This asana is famous for core strength, as helps in toning the abdominal muscles while strengthening the low back. As the name of this asana comes from the Sanskrit word “Nava” (boat) and “asana” (pose). It actually allows our body takes the shape of a boat.

Actions required for Asana:

  • Lay down on your yoga mat with flat posture, with your feet together and arms on the sides.
  • Keep the arms straight and fingers outstretched towards your toes.
  • To begin, start inhaling as you when you exhale, lift your chest and feet off the ground, and stretching both arms towards your feet.

Benefits of Naukasana: This asana will help in curing many physical disorders of the human body such as giving strength to lungs, liver, and pancreas. Moreover, it also helps to increase blood circulation and manages the sugar level.

7. Bhujangasana (Cobra Pose)

Bhujangasana (Cobra Pose)

This asana is the one of the most major back bending yoga asana, which actually defines that this asana is the final stage when the cobra is ready to attack for his final game by raising its hood. It has numerous human health benefits from head to toe.

Actions required for Asana:

  1. Firstly lie down on your stomach, and place your forehead on the floor.
  2. Keep your feet together or hip part width apart.
  3. The feet fingers at the tops; hence feet pressing against the floor, and lift your waist and raise your head while inhaling in.
  4. Keep the elbows straight and put equal pressure on both palms. And slightly tilt your head back and shoulders should be in distance/ away from your eyes. Exhale, during you, are coming back to the ground.

Benefits of Bhujangasana: An amazing benefit with this asana we could have as it makes the human spine stronger and more flexible. Also, it will help in tone up the organs that lie in the abdomen, etc.

8. Paschimottanasana


This Asana name sounds as it will be a difficult one, however we are enlisting this asana for the beginners, so don’t be afraid and let’s check it out what this asana means and benefits us, well to begin with its name this has been taken from Sanskrit word, which consisted two words as Paschima (West or Back), Uttana means intense stretch. It is considered as the powerful pose in Yoga Asanas.

Actions required for Asana:

  1. To start with this, please sit up with our back straight and toes pointing outwards.
  2. Raise your hands over the head the stretch and breathe in during this step.
  3. While exhaling, start to move deeper into forwarding fold, and keep in mind to don’t let your feet or knees turn out.
  4. Please assure during this asana while breathing out, keep the navel close to your knees.

Benefits of Paschimottanasana: This asana will help reduces symptoms of menstrual discomfort, also stretches the spine, shoulders, lower back, ovaries, uterus, and hamstrings. Soothes the brain and get relieved in stress and mild depression etc.

So Beginners and Lovers of Yoga, hope you all will be helped with this article.

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Jaya Chopra

Jaya Chopra

She is a Nutritionist with more than 5 years of professional content writing experience in the field of nutrition. She loves to share the knowledge and ideas through the effective way of blogs and article. She is a post-graduate student, a qualified Yoga & Diabetes Educator and pursuing diploma in food safety & quality management as well.