10 Essential Yoga Poses for Beginners at Home

10 Essential Yoga Poses for Beginners at Home

Nowadays, we can practice Yoga at home, gyms, schools and even in colleges. Practicing yoga in regular basis support your health and keep you mentally and physically strong. Here we pick 10 essential basic yoga poses along with yoga rules for beginners, which you can easily do at your home without any trainer or assistance.

Person with any age can easily perform such poses step by step at your home or during the training session. So, here you find several yoga asanas with picture and names similar like a Yoga manual, this are also common yoga poses in Sanskrit.

You can also consider it as beginner yoga poses for weight loss. Let’s start this yoga journal with yoga information for the beginners;

10 Essential Yoga Poses for Beginners at Home.

  1. Tadasana.
  2. Makarasana.
  3. Padmasana.
  4. Shavasana. 
  5. Siddhasana.
  6. Sukhasana.
  7. Supta Padangustha asana.
  8. Virabhadrasana II.
  9. Balasana.
  10. Chakravakasana.

Tadasana.

“Tadasana” is also known as “Mountain Pose”. It is an everlasting posture in modern yoga as an exercise. However, it is not described in medieval hatha yoga texts. Tadasana is generally the preliminary position for all standing poses.

Tadasana Yoga Pose
Tadasana

Step by Step Instructions.

Step 1.

Stand with your toes and keep them parallel. Lift and spread your toes, then lie them gently on the surface. Make a standstill posture, so that your weight is evenly balanced on the feet.

Step 2.

Strengthen your thigh muscles and lift the knee cap. Extend your tailbone towards the floor and lift the pubis towards the navel.

Step 3.

Push your shoulder blades into your back. Thereafter, widen them and drop them under your back. Hang your arms next to the upper body.

Step 4.

Balance your head directly over the center of your pelvis and make a parallel with your chin.

Step 5.

Simply breathe and stay in this posture for 30 seconds to 1 minute.

Contraindications or Limitations.

  • Person those are suffering from Headache, low blood pressure and insomnia should avoid this exercise.

The Best Part or Benefits.

  • Develops body posture.(1)
  • Improve abdomen and buttocks.
  • Relieves back pain.
  • Supports thighs, ankles and knee caps.
  • Moderates flat feet.
  • This is one of the effective Yoga Poses for beginners and can perform at home.

Repetitions.

  • Recommended 2-3 repetitions. 

Makarasana.

Makara” is a Sanskrit word which mean “Crocodile”. Therefore, Makarasana also known as Crocodile Pose. It’s an extremely healing position and it is a part of the “Padma Sadhana”.

Makarasana Yoga Poses for beginners home
Makarasana

Step by Step Instructions.

Step 1.

At first lie on the support of your stomach. By bending your right leg make a 45 degree angle with the help of your thigh and calf.

Step 2.

Thereafter, allow left leg to lie conventional or straight behind you.

Step 3.

Place left cheek on your mat and look right.

Step 4.

Then, Place your hands under your left cheek by making a pillow.

Step 5.

Finally, rest in this posture for 10 minutes and take a deep breath.

Contraindications or Limitations.

  • Women must avoid during Pregnancy.

The Best Part or Benefits.

  • Relax shoulders, hip muscles, spine and increase flexibility.
  • Beneficial for asthma, knee pain, back pain and lung related issues.(2)
  • Cure spondylitis, slip disc and sciatica.
  • Stretch muscles of the abdomen, chest and neck.
  • Relive fatigue and aches.
  • Improve breathing efficiently.
  • Prevent anxiety.
  • Rejuvenate the body.
  • It treats heart diseases, hypertension and mental disorders.(3)

Repetitions.

  • Recommended 2-3 repetitions. 

Check lists of A-Z Yoga Poses and its Benefits.

Padmasana.

The word “Padmakasana” is a mixture of the two words Padma and Asana. Padma means “lotus” (flower). It’s a kind of meditation pose.

Padmasana
Padmasana

Step by Step Instructions.

Step 1.

Twist the right leg and place that on the left thigh near the pelvic bone. The right heel should be pressurizing the lower part of the abdomen.

Step 2.

Slightly restrain the left leg and place it on the right thigh. Heel remains in a pressure forming position.

Step 3.

Put the cage of the thumbnail finger tightly and keep your fingers straight.

Step 4.

Keep the hands on the fingers in tight position and body should be straight.

Step 5.

At the time of the release remove the left leg from the thigh and then the right leg. Thereafter, return to the starting position.

Contraindications or Limitations.

  • Persons suffering from a knee injury or back pain must avoid this posture.

The Best Part or Benefits.

  • Increase concentration and attention.
  • Regulate natural fluids in the body.
  • Beneficial to losing weight from thighs and hips.
  • One of the simplest posture for all age groups.
  • Improve digestion.
  • Control blood pressure.
  • Drops the menstrual distress.
  • It also prevents the different abdominal diseases.(4)
  • Eliminate female disorders related to reproductive organs.(5),(6)
  • Relax mind & the body.
  • Stretch the knees and ankles, strengthen the joints and reduce muscular tension.

Repetitions.

  • Recommended 3-4 repetitions. 

Click here to know about 7 Yoga Poses for Cervical Spondylosis and Neck Pain

Shavasana.

This is a traditional pose also known as “Corpse Pose”. It is a Sanskrit language means Dead Body.

Shavasana
Shavasana

Step by Step Instructions.

Step 1.

Lie straight by facing upward and your legs should be at a convenient distance from each other.

Step 2.

Distance of your hand should be six inches from the body.

Step 3.

Your fingers should be curled forward and open.

Step 4.

Breathe slowly and do not let anyone go away from 8‑12 inches. So that you can concentrate.

Contraindications or Limitations.

  • Avoid if you have low blood pressure.

The Best Part or Benefits.

  • Improve meditative state and release stress.
  • Reduce blood pressure, insomnia and anxiety.(7)
  • Moderate the imbalance of the air element in the body.
  • Rejuvenate the body.

Repetitions.

  • Recommended 2-3 repetitions. 

Siddhasana.

This asana is also known as the “Accomplished” (perfect) pose. It is an effective yoga pose for the learners or beginners.

Siddha asana Yoga Poses for beginners home
Siddhasana

Step by Step Instructions.

Step 1.

Sit and spread your legs, now bend your right leg and place the heel below the perineum. The perineum should be settled at the top of the right heel and it should be flat against the inside left thigh.

Step 2.

Thereafter, bend the left leg and place the left ankle on the right. Now, place the left heel over the genitals. Genitals must be between the two heels.

Step 3.

Settle the right toe between the left calf and thigh. Left toes must be between the right calf and thigh.

Step 4.

Settle your hands on the knees by closing your eyes and breathe slowly.

Contraindications or Limitations.

  • Persons having knee disorders should avoid.

The Best Part or Benefits.

  • Stretches the hips, knees and ankles.
  • Increase focusing power and concentration.
  • Reduce stress levels, provide physical and mental relief.(8),(9)
  • Decrease the symptoms related with anxiety.
  • Give you a flat back, straight posture and strong spine. 

Repetitions.

  • Recommended 2-3 repetitions. 

Sukhasana.

“Sukhasana” also known as “Easy Pose”. It is a part of hatha yoga. Usually used for meditation in Buddhism and Hinduism. Highly recommended Yoga Poses for the beginners at home.

Sukhasana Yoga Poses for beginners home
Sukhasana

Step by Step Instructions.

Step 1.

At first make a strong support at about six inches high (use can use blanket or pillow). Take a seat near one edge of this support and spread your legs in front.

Step 2.

Thereafter, cross your legs and slide each leg under the opposite knee.

Step 3.

Now, just relax so that outer edges can rest comfortably on the floor.

Step 4.

Take a light breath and gently raise your seating bones above the support and try to balance your body.

Step 5.

Now you can practice this posture by alternating the legs. By this you can make effective balance of your back.

Contraindications or Limitations.

  • If you have Knee injury then you must avoid this posture.

The Best Part or Benefits.

  • Extents sense of calm and peace over the mind and body.
  • Relax the brain.
  • Developed chest and collar bones.(10)
  • Improve body alignment.
  • It stretch your spine, knees and ankles.
  • Remove fatigue, stress and anxiety.(11)
  • Give you a stronger and steadier back.

Repetitions.

  • Recommended 3-4 repetitions. 

Know how yoga poses helps to boost your immunity in this pandemic situation.

Supta Padangusthasana.

“Supta Padangusthasana” also called “Reclining Big Toe Pose”. It is very popular among the athletes as it effective for hamstrings and calves.

Supta padangustha asanaSupta padangustha Asana

Step by Step Instructions.

Step 1.  

At first lie on your back and stretch your legs forward and bend your right knee and keep your leg into your chest.

Step 2.

Hold the ends of the feet with the hand. (You may use a strap or belt to hold).

Step 3.

Straight your right leg upward to the sky by holding tightly with the hand or strap. Keep your hip joint in rest and your butt should resting on the surface.

Step 4.

Hold this posture for 6-12 breaths.

Step 5.

Now alternate your legs and make the same posture with your left leg.

Contraindications or Limitations.

The Best Part or Benefits.

  • Stretch your hips, thighs, calves and hamstrings.
  • Stimulate prostate gland, digestive organs.
  • Improve digestion.
  • Ease sciatica, Backaches and menstrual discomfort.
  • Strengthen your knees.
  • Beneficial to cure infertility, flat feet and blood pressure.

Repetitions.

  • Recommended 3-4 repetitions. 

Virabhadrasana II.

This position also known as “Warrior II”. This name is based upon the Hindu mythological warrior, Virabhadra. He was an avatar of the lord Shiva. However, due to simple move this Yoga Poses is suggested for the beginners at home.

virabhadrasana iiVirabhadrasana II

Step by Step Instructions.

Step 1.

At first create a Mountain Pose. Thereafter, lightly stretch your feet at about 3 to 4 feet. Raise your arms parallel to the floor.

Step 2.

Rotate your right foot a little to the right and left foot to the left at 90 degrees. Parallel left heel with the right heel.

Step 3.

Stable your thighs and rotate your left thigh outward, so that the center of left knee cap parallel with the center of left ankle.

Step 4.

Breathe out and twist your left knee over the left ankle, so that the shin is vertical to the surface.

Step 5.

Stretch the arms and make a space between the shoulder edges parallel to the surface. Shoulders should be straight over the pelvis. Move the head towards right and look over the fingers.

Step 6.

Hold this for 30 seconds to 1 minute. Repeat the same with alternate feet.

Contraindications or Limitations.

  • Those who are suffering from Diarrhea, high blood pressure, neck problems should avoid this exercise.

The Best Part or Benefits.

  • Build up and stretches the ankles and legs.
  • Stimulate abdominal organs and improves digestion.
  • Boost the stamina.
  • Relieves backaches.
  • Stretch the lungs, chest, shoulders and groins.
  • Beneficial for flat feet, infertility, osteoporosis and sciatica.
  • Promotes peace of mind.

Repetitions.

  • Recommended 2-3 repetitions. 

Do you know yoga has amazing health benefits?

Balasana.

Balasna” is also known as “Child Pose”, it is much similar as kneeling position. Generally practiced before and after exercise.

Balasana essential yoga pose  for home
Balasana

Step by Step Instructions.

Step 1.

Make a comfortable pose by kneel down on the surface or mat and touch your toes to each other. Thereafter, extent your knees. (You may use pillow for comfort).

Step 2.

Turn forward and lay your upper body between your thighs. Now, extend the sacrum and contracted the points of the hip. Relax down on the inner thighs.

Step 3.

Expanse the tailbone from the back and lift the base of your head a little away from the back.

Step 4.

Expanse your arms forward and place it front of the body. Relief the frontages of the shoulder to the surface.

Step 5.

You can hold this position for 1-2 minutes.

Contraindications or Limitations.

  • Avoid if you are suffering from diarrhea, knee injuries and high blood pressure.

The Best Part or Benefits.

  • Stretches ankles, quads, hips, back, shoulders, and neck.
  • Relaxes the muscles of abdominal and chest.(12)
  • Rejuvenate the central nervous system.(13)
  • Improve breathing power.
  • Increase blood flows into the brain.
  • Stimulate the abdominal muscles, internal organs and digestive system.
  • One of the effective Yoga Poses for beginners at home

Repetitions.

  • Recommended 3-4 repetitions. 

Chakravakasana.

“Chakravakasana” which also known as “Cat Cow Pose”. Very effective for strengthen the upper body.

Chakravakasana Yoga Pose for beginners at home
Chakravakasana

Step by Step Instructions.

Step 1.

Line up your wrists under your shoulders and the knees under your hips.

Step 2.

Straight the spine and connect the shoulders with the hips.

Step 3.

Now, look straight and take few gentle breaths.

Contraindications or Limitations.

  • If you have back pain or neck injury then you must avoid this exercise.

The Best Part or Benefits.

  • Heals lower back pain.
  • Reduce stiffness in hips and spine.
  • Improve breathing capacity.
  • Stress relief during premenstrual syndrome.(14)
  • Strengthen upper body.
  • Beneficial for Osteoporosis and Osteopenia.
  • Reduce depression and headache like migraine.(15)

Repetitions.

  • Recommended 2-4 repetitions. 

Frequently Asked Questions.

1. Can I lose weight with yoga?

Yoga exercises for weight loss? is it true, Yes, with several dynamic and powerful styles you can burn your calories effectively. By which you can maintain an ideal body weight and a normal range of BMI.

You must prefer restorative yoga postures which involve five to six poses. Those are includes light twists, gentle backbends and seated forward folds etc.

Though restorative yoga is not an especially physical type of yoga. It is effective for weight loss. According to a study it is found that restorative yoga is effective in weight loss among the all age groups.

2. As a beginner can I do yoga at home? 

Yoga is one of the simple and effective exercise and can easily be perform at home, but if you are a beginner, it is important to join an online or offline class or you may join a group of yoga team. For advance moves you must hire an instructor for your safely.

3. What are the easiest Yoga positions or what are the simple yoga exercises for the Beginners?  

We have already covered this answer in this topic. Here several effective yoga poses are there which are most effective for the beginners and this will definitely help you to transform positively, such as;

  • Tadasana or Mountain Pose.
  • Makarasana or Crocodile Pose.
  • Padmasana or Lotus Pose.
  • Shavasana or Corpse Pose.
  • Siddhasana or Accomplished (perfect) Pose.
  • Sukhasana or Easy Pose.
  • Supta Padangusthasana or Reclining Big Toe Pose.
  • Virabhadrasana II or Warrior II.
  • Balasana or Child Pose.
  • Chakravakasana Asana or Cat Cow Pose.

All of these poses are perfect for the beginners and one can perform this without any assistance or guide.

4. Can yoga be self-taught?

Yes, several Yoga Poses for beginners are there which you can learn yourself at home. You can take several guides from online articles or videos. Usually joining a yoga classes is quite complicated for many people because they are very expensive.

So, it is better to learn several standing and sitting yoga poses from online or you may join a group of yoga team. But for complicated yoga asanas, you must prefer a professional trainer.

5. Is practicing yoga everyday enough exercise?

Yes, because Yoga poses strengthen your several muscles groups and increase your strength. With regular practice with right manner, you can earn lots of benefits. Apart from the physical benefits you will also achieve several mental benefits.

You must practice this Yoga Poses for beginners for at least 30 min per day at home for effective result.

6. What is the best time for me to practicing yoga?

The best time for practicing yoga is in the morning before having breakfast. You can do while walking, jogging or your training session or you can perform in early evening nearby sunset.

7. Is yoga difficult or hard for beginners like me?

No, Yoga Poses for beginners at home are the simple and effective moves of workout. Anyone can do this without any assistance or professional trainer. However, you as a beginner should start with simple exercises.

Such simple moves have already covered in this topic. Try this moves for a positive result.

8. As a beginner what age should I start yoga?

Children can start as soon as they are able to follow the orders and understand the procedure of the yoga or after a little maturity. Ideal age of children is 4 years and above. At first start with light yoga exercises.

9. As a beginner what should I wear during yoga?

It is always recommended to wear a T- Shirt, tops, yoga pants, sports bra and capri. Usually you must wear a flexible cloth. Tights and shorts are most effective option. If you have injury in your joint you may wear a supporter like anklet. For effective poses you must avoid slippery cloths.

10. How often should I practice yoga as a beginner?

As a beginner you should practice yoga for 4 days a week for half an hour for more effective result. After a period of time you may increase the time period according to your capacity. If spend more time then you will find more benefits.

Bottom Line.

While doing such yoga poses, you should not harm yourself. Therefore, you should try this postures in a regular and sensible way. If you feel any kind of discomfort in your knees or spine then you should not carry on.

However a regular practice gives you perfection in this field. So, start your journey with this simple Yoga poses for beginners at home.

References.


1. Agnieszka Golec de Zavala, L. Dorottya, and B. Deborah; Front Psychol. 2017; 8: 752. Published online 2017 May 11. doi: 10.3389/fpsyg.2017.00752; Yoga Poses Increase Subjective Energy and State Self-Esteem in Comparison to ‘Power Poses’; U.S; Retrieved from

https://www.ncbi.nlm.nih.gov/pmc/

articles/PMC5425577/

2. M. Demeke, and Dr Andualem Mossie; Ethiop J Health Sci. 2010 Jul; 20(2): 107–112; Clinical Effects of Yoga on Asthmatic Patients: A Preliminary Clinical Trial; U.S; Retrieved from

https://www.ncbi.nlm.nih.gov/pmc/

articles/PMC3275836/

3. K.H Bandi, P. Pravati, Pal G.K., Balachander J.,Jayasettiaseelon E., Sreekanth Y,Sridhar M.G., and Gaur G.S; J Clin Diagn Res. 2014 Jan; 8(1): 14–16. Published online 2014 Jan 12. doi: 10.7860/JCDR/2014/7844.3983; Effect of Yoga Therapy on Heart Rate, Blood Pressure and Cardiac Autonomic Function in Heart Failure; U.S; Retrieved from 

https://www.ncbi.nlm.nih.gov/pmc/

articles/PMC3939525/

4. William C. Shiel Jr., Abdominal Pain: Symptoms & Signs;

https://www.medicinenet.com/abdominal_pain/

symptoms.htm

5. S. Vungarala, H. Kaliki, P. Elakkiya, M. Shaik, B. A. Shaik , S. Chemuru; JMSCR Volume||2||Issue||11||Page 2969-2974||November-2014; Effects of Yogasanas in the Management of Pain during Menstruation; Retrieved from

https://www.researchgate.net/publication/

268983506_Effects_of_Yogasanas_in_the_

Management_of_Pain_during_Menstruation

Leave a Reply

Your email address will not be published. Required fields are marked *