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| Photo: iStock |
If you've been thinking about starting yoga but don't know where to begin, you're in the right place. Yoga isn’t just about twisting into fancy shapes it’s really about finding your balance, breathing deeply, and giving your body and mind some gentle love. Whether you're doing this for fitness, stress relief, or just to move a little more, these beginner poses are a great place to start. You don’t need to be flexible, strong, or have special gear. Just a quiet space and a bit of time is enough.
1. Sukhasana (Easy Pose) — Breathe and Be
Present
Let’s start simple. Sit cross-legged on a mat or
soft surface. Place your hands on your knees and gently close your eyes. Try to
keep your back straight but relaxed. Now, take slow, deep breaths. That’s it.
This pose helps you slow down, calm your thoughts, and focus inward. Great for
starting or ending your practice.
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| Photo : iStock |
2. Tadasana (Mountain Pose) — Stand Tall, Feel Strong
Now stand up, feet together or slightly apart,
and let your arms hang down. Imagine a string pulling the top of your head
toward the sky. Keep your shoulders relaxed and feel your feet grounded. It
might look like you're just standing but you're activating your whole body.
This pose improves posture and helps you feel centered.
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| Photo: iStock |
3. Bhujangasana (Cobra Pose) — Open Up Your Heart
Lie on your stomach with your hands under your
shoulders. Gently lift your upper body while keeping your lower body grounded.
Look forward or slightly up. This pose stretches your chest and spine and is
especially good if you sit a lot during the day. It can also help with
digestion and posture.
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| Photo: iStock |
4. Adho Mukha Svanasana (Downward Dog) —Wake Up Your Body
This one may feel a little tricky at first, but
don’t worry it gets easier. Start on your hands and knees, then lift your hips
up, making a kind of triangle shape with your body. Try to straighten your legs
and arms, but it’s okay if they’re bent. This pose stretches your back, legs,
and arms, and brings fresh energy to the body.
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| Photo: iStock |
5. Balasana (Child’s Pose) — Just Let Go
When you feel tired or just need a pause, this is
the pose to go to. Sit on your heels, then fold forward and stretch your arms
out or rest them by your sides. Let your forehead touch the mat if possible.
It’s super calming and helps you breathe deeper. Great for relaxing your back
and mind.
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| Photo: iStock |
6. Setu Bandhasana (Bridge Pose) — Strengthen Gently
Lie down on your back, bend your knees, and keep
your feet flat on the floor. Slowly lift your hips up while keeping your arms
and shoulders grounded. It’s a nice gentle way to strengthen your back and
thighs. It also opens up the chest and can help you feel more energized.
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| Photo: iStock |
7. Vrikshasana (Tree Pose) — Find Your Balance
Stand on one leg and bring the other foot to your
inner thigh or calf (never the knee). Put your hands together at your chest or
raise them overhead. You might wobble a little at first, but that’s okay it’s
part of learning balance. This pose improves focus and strengthens your legs.
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| Photo : iStock |
A Simple 10-Minute Daily Routine (Perfect for Beginners)
Want a quick start plan? Try this simple flow:
- Easy Pose (Sukhasana) – 1 minute
- Mountain Pose (Tadasana) – 1 minute
- Cobra Pose (Bhujangasana) – 1 minute
- Downward Dog (Adho Mukha Svanasana) – 2 minutes
- Child’s Pose (Balasana) – 1 minute
- Bridge Pose (Setu Bandhasana) – 2 minutes
- Tree Pose (Vrikshasana) – 2 minutes (1 min each leg)
No pressure to be perfect. Just move with your breath and listen to your body. Try it once a day, especially in the morning or evening, and you’ll soon start feeling the difference inside and out.
Yoga isn’t about being flexible. It’s about feeling better, moving gently, and being present. These beginner yoga poses are easy to follow and safe for most people. So roll out your mat, take a deep breath, and begin your journey to better health, one stretch at a time.
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