If you’ve never taken a single Yoga class, hitting the mat for the first time can be a kind of intimidating (you want me to do what with my body?!). There are certain postures essential for yoga beginners to learn so they can feel comfortable in a class or practicing on their own at home. Before your first flow, take a sec to familiarize yourself with the basic 5 yoga poses for beginners and keep in mind the instructions too(very improtant!).

A healthy lifestyle with the combination of a proper diet and enough exercise determines the state of our mental and physical health, so it is vital that we follow a healthy routine to restore balance within our body, mind, and spirit.

Yoga is such a practice that fosters healthy habits through its mindfulness techniques like meditation and breathing that promote brain health and several physical practices including postures and movements keep the physical body fit. Studies have shown that yoga provides a natural solution to heal and prevent several conditions such as body ache, high blood pressure, heart attack, stroke, stress and anxiety, depression, insomnia and more.

Hard to Practice?

Yoga may seem pretty intimidating to those who have never tried it before, especially if they have seen yogis performing complicated asanas that require immense flexibility and strength. It will be a lie to say yoga does not require dedication and effort but it is also true that yoga can be practiced by anyone regardless of age, level, sex, size or ability. And it is also one such practice that does not require any kind of equipment or any particular place to practice it.

It is essential for us to build our body strong so that we can carry on with our daily activities without falling sick or tired easily. We are all busy people caught up with some or other work in our lives which leaves us with very little time and energy to engage in any kind of physical activity to keep our body fit and strong. This is exactly where yoga comes into the picture, as yoga unlike gym or any other exercise activity does not require equipment or artificial weights to build your body. A few minutes of your time and a ready mind are all you need to start yoga right to achieve a strong body.

In yoga, certain postures and movements are incorporated that effectively works on the core, shoulders, legs and other parts of the body. Even if you are a beginner in yoga, don’t worry as yoga provides solutions for people with any condition. There are certain simple yoga asanas designed for beginners and those who with certain conditions to practice helping strengthen the body.

If you are a beginner and looking to build body strength, check out some of these not so challenging poses which will definitely work out for you.

1. Tree Pose (Vrikshasana)

Vriksashana also known as Tree pose is an “easy to follow”  pose for yoga beginners though it requires lots of focus and concentration. This pose stretches the back, legs, and arms relaxing your body. Practicing this pose on a regular basis will make your legs strong, improve balance and open the hips.

Instructions:

• Stand straight and tall with arms kept at each side of the body.
• Now bend your right knee bringing it up and placing the right foot high up on your left thigh. Make sure you place the sole of the right food to the inside of your left thigh.
  Keep your legs straight and try to balance yourself.
• Take a deep breath, then slowly bring your arms over your head and join your hands together bringing it to your heart in “Namaste Mudra”
• Try to take at least 10 deep breaths before releasing your right foot to the ground.
• Repeat the same process with your other leg.

2. Downward Facing Dog (Adho Mukha Svanasana)

Downward Facing Dog pose is one of the most popular yoga poses loaded with lots of benefits for your body. The pose stretches the back, shoulders, calves, hamstrings as well as arches of the feet. It also strengthens both the upper and lower body.

Instructions:

• Position yourself on all your fours on the floor with your knees directly beneath your hips and your arms slightly forward from your shoulders.
• As you exhale, raise your hips high, keeping your knees and elbow straight forming an inverted V-shape with your body.
• Keep your toes tucked under, hands and shoulders apart while pressing the round with your hands and also keep your feet parallel to one another.
• Extend your tailbone to the sky and place your head between your hands.
• Hold the pose taking long deep breaths. Try to keep your eyes fixed to the navel.
• Breath it out and bring your knees and hands on the floor forming a table pose like when you started the pose.

3. Chair Pose (Utkatasana)

Utkastasana also known as Chair Pose is an effective pose to stretch and strengthen certain parts of the body. The pose stretches the spines, hip and chest muscles. It strengthens the torso and lower back and tones the leg muscles including the thighs, knees, and ankles.

Instructions:

• Stand straight on the ground keeping your feet slightly apart.
• Raise your arms up with your palms facing each other.
• As you exhale, bend your knees and position yourself in a sitting position. Make sure you allow your tailbone to point straight down toward the floor.
• Stay in this pose for five complete deep breaths and slowly come to the standing position.

4. Plank Pose (Phalakasana)

Plank pose is an excellent asana for strengthening core body. It builds abdominal strength, improves your overall posture and keeps your spine aligned. If you practice this pose frequently, you gain strength in your arms, shoulders, and wrist. It also prevents back pain and shoulder pain.

Instructions:

• Begin with all your fours with your shoulder directly over your hands and your hips directly over your knees.
• Extend one leg back and then doing the same with the other leg keeping both straight with your toes tucked getting into a push-up position. Your body from your head to heals should be straight.
• Press into the ground with your palms keeping your arms straight. Bring the crown of your head forward and look at the floor.
• Hold the position taking deep long breaths for about 40 to 60 seconds and slowly bend your knees bringing all your fours on the ground.

5. Locust Pose ( Salabhasana)

Locust pose strengthens your overall body including your core, back muscles, arms, thighs, shoulders, legs hips, and calf muscles. It improves your posture and tones your butts. It improves blood circulation and also relieves stress and tension.

Instructions:

• Lie on our belly keeping your legs together and straight. Bring your arms to your back and your chin on the floor.
• Breath in and bring raise your head forward. And as you exhale, lift your chest, legs, and arms off the floor.
• Hold this pose for 30 to 60 seconds. Slowly lower your body and face your face to the side and rest.

See also 8 Common Yoga Mudras and Their Benefits

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