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Home » Health and Wellness » Yoga

12 Basic Asanas That Will Help You Ease Into The Yoga
Regimen
September 20, 2017 by Shirin Mehdi
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Yoga has a mysterious charm. Reading about its many benefits and looking at
the super flexible Yogis practice the asanas with ease can be quite enticing.
You might feel that those difficult poses are impossible, and yoga is not your
cup of tea. This article will change your perception about yoga. It is easy, and
is for everyone, no matter your age or fitness levels. Trust us and read on,
and you will know how easy it is to ease into yoga.

Yoga is an incredible practice that is way beyond a regular workout. It works

on the mind, body, and soul. It is not just a set of challenging limb-twisting
poses. When you combine your breath with movement, yoga becomes
something beautiful. It uplifts you both physically and mentally. Eventually,
you will realize that yoga is actually effortless and easy.

It doesn’t matter if you are flexible or not. Whether you are 5 or 80, whether
you are fit or fat – yoga is for everyone. You need to break free of all the
apprehensions, leave behind all the myths and embrace the practice. Your
journey through yoga is only going to bring you relaxation and joy. It will help
you ease into the practice and shake off the stiffness in your body.

12 Easy Yoga Poses For Beginners

1. Tadasana
2. Uttanasana
3. Virabhadrasana I
4. Adho Mukha Svanasana
5. Vrikshasana
6. Bhujangasana
7. Marjariasana
8. Balasana
9. Setu Bandhasana
10. Baddha Konasana
11. Supta Matsyendrasana
12. Shavasana
1. Tadasana

Image: iStock

Also Known As – Mountain Pose

Benefits – The Tadasana is the mother of all the asanas. Most standing
asanas spring from the Tadasana. The very first thing this asana will do is
correct your posture. It will strengthen your legs and tone your hips and
stomach. It increases the agility of your spine. When you take the right stance,
everything else falls in place.
How To Do It – Stand erect, and place your feet slightly apart. Let your hands
hang from your shoulders, alongside your body. Firm the muscles in the
thighs, but make sure you do not harden the lower part of the abdomen.
Strengthen the inner arches of the ankles, and feel the energy pass from your
feet to your head. Turn your gaze upwards, and breathe. Feel the stretch in
your body as you hold the pose for a few seconds. Release.
To know more about this asana, click here: Tadasana
Back To TOC
2. Uttanasana

Image: iStock

Also Known As – Padahastasana, Hasta Padasana, Standing Forward Bend

Benefits – Uttanasana, when translated in English, is called the most
powerful stretch. This asana improves blood circulation and allows a fresh
bath of blood that is filled with nutrients and oxygen to rush to your head.
When this happens, you feel instantly rejuvenated. This asana stimulates the
kidneys, liver, and digestive system. It also gives your back a good stretch. It
calms your mind and relieves headaches and insomnia.
How To Do It – Stand in the Tadasana, and take a long deep breath. Bend as
you exhale. Fold your body at the waist. Place your hands on the floor beside
your feet that are parallel to each other. Push your torso forward as you
extend the stretch and lift the tailbone. Hold for a few seconds and release.
To know more about this asana, click here: Uttanasana
Back To TOC
3. Virabhadrasana I

Image: iStock

Also Known As – Warrior Pose

Benefits – This asana allows you to explore your upper body. It helps open
up your chest. It also works intensely on your back and legs, thereby
stretching and strengthening them. It is an excellent asana for those who have
desk jobs because not only does it restore the health of the spine, but it also
stimulates the metabolism. It relaxes the mind and body and also helps you
focus.
How To Do It – Place your feet hip-width apart. Now, pivot on your left foot,
and allow your right foot to face forward. Ensure that the arch of the left foot is
in the same line as the right foot. Lower the pelvis as you assume a lunge. Lift
your arms above your head and look forward. You could pulse and then hold
the pose. Maintain your balance and integrity while you hold this graceful
pose. Release and repeat with the left foot forward.
To know more about this asana, click here: Virabhadrasana I
Back To TOC
4. Adho Mukha Svanasana

Image: iStock

Also Known As – Downward Facing Dog

Benefits – At the outset, this asana is great for your spine. It elongates the
spine and removes all the stress and tension that is trapped in the spine. It
also gives the hamstrings a good stretch and helps strengthen the legs. This
eliminates a whole lot of burden from the back. Blood circulation is improved,
and so is digestion. You are left energized and rejuvenated after this asana.
How To Do It – Come onto your fours. Now, lift your knees off the floor, and
straighten them. Place your feet flat on the ground. This might be challenging
for a beginner. No matter how your feet are placed, ensure that you are
comfortable and not in pain. Take two steps backward and move your hands
forward so as to create an inverted ‘V’ with your body. Your hips should be
higher than your heart, and your head lower. Let your head hang as you hold
the pose for a few seconds. Release.
To know more about this asana, click here: Adho Mukha Svanasana
Back To TOC
5. Vrikshasana

Image: iStock

Also Known As – Tree Pose

Benefits – The Vrikshasana is a great balancing pose. It helps you improve
your ability to focus and concentrate. This asana strengthens the spine and
the legs. It also aids neuromuscular coordination. Through this asana, you can
improve your seeing and hearing abilities. It helps deepen the thorax too.
How To Do It – Stand in the Tadasana. Slowly lift your right foot off the floor,
and hug your right knee. Once you gain some balance, open up your right hip
by turning your folded knee out. Place your right foot against the left thigh and
hold the pose. As a beginner, you can use the wall for support. Eventually,
you can fold your hands at the center of your chest. Also, remember to set
your gaze on a distant object to help you focus and balance better. Once you
release, repeat the asana with your left foot raised.
To know more about this asana, click here: Vrikshasana
Back To TOC
6. Bhujangasana

Image: iStock
Also Known As – Cobra Pose
Benefits – This asana has countless benefits. Of course, it works on your
back, but it also stimulates your digestive, reproductive, and urinary systems,
helping them to work better. Practicing this asana regularly helps open up
your chest and throat. The Bhujangasana helps regulate your metabolism too.
How To Do It – Lie down with your stomach facing the ground, ensuring that
your legs are stretched out. Place your elbows by your side. Slowly lift your
chest, and place the body weight on the elbows. Take a long deep breath, and
release.
To know more about this asana, click here: Bhujangasana
Back To TOC
7. Marjariasana

Image: iStock

Also Known As – Cat Pose

Benefits – This asana adds flexibility to the spine and enhances the circulation
of blood and spinal fluids. It calms your mind and relaxes your body. This
asana is also a great abdomen toner as it slowly burns the pockets of fat. It
helps in complete body detox.

How To Do It – Ideally, this asana is done in combination with

the Bitilasana and together, the asanas are called the Cat-Cow. To do the
Marjariasana, you must come onto your fours. Then, inhale and lift your spine
as you round it, making it concave. Bring your chin to your chest. Exhale and
lift your chin to look up as your back goes into a convex position. This is the
Bitilasana. Repeat these two asanas alternatively, coordinated with your
breath. The asanas must be done at least five times each for best results.
To know more about this asana, click here: Marjariasana
Back To TOC
8. Balasana
Image: iStock

Also Known As – Childs Pose

Benefits – This asana is a relaxing pose. It is meant to relax the back and
calm the mind. It also massages and flexes the internal organs, thereby
stimulating them. It releases trapped stress in the muscles and improves
blood circulation. This asana is especially helpful to beginners. If you feel
dizzy or fatigued during the practice, breaking into this asana will ease you
instantly.
How To Do It – Come on to all fours. Bring your feet together, and widen your
knees. Rest the abdomen on your thighs, and place your buttocks on your
feet. Your forehead must touch the ground. Stretch out your arms. You can
also place them next to you, alongside your legs, with the palms facing
upwards.
To know more about this asana, click here: Balasana
Back To TOC
9. Setu Bandhasana
Image: iStock

Also Known As – Bridge Pose

Benefits –This asana works on straightening and strengthening the back. It
also helps to open up the chest and reduce thyroid problems. It is an excellent
asana for women as it strengthens their reproductive system. It also aids
digestion. This asana works wonders for those suffering from insomnia,
anxiety, and high blood pressure. The Setu Bandhasana calms the brain and
relaxes the body.
How To Do It – Lie flat on your back, and bend your legs at the knees. Lift
your hips and back off the floor. Be gentle. Now, straighten your shoulders
and stretch out your arms as they rest on the floor such that they reach your
feet. Take a few deep breaths as you hold the pose for a few seconds, and
release.
To know more about this asana, click here: Setu Bandhasana
Back To TOC
10. Baddha Konasana

Image: iStock

Also Known As – Cobbler Pose, Butterfly Pose, Bound Angle Pose

Benefits – This is another amazing asana for women to practice. It improves
the health of their reproductive system and reduces the symptoms of
menopause and menstruation. Practicing this asana also ensures ease of
delivery (childbirth). It also works on the kidneys and digestive system. With
regular practice, sciatica is relieved. This asana also improves blood
circulation and calms the mind. It is a great hip opener.
How To Do It – Sit on the mat with your legs stretched out. Fold your knees,
and join your feet at the center. Straighten your back as you make yourself
comfortable. Hold your feet with your palms. Now, push your knees down to
the ground, as much as you possibly can. Hold the pose for a few seconds
and release.
To know more about this asana, click here: Baddha Konasana
Back To TOC
11. Supta Matsyendrasana

Image: iStock

Also Known As – Supine Twist, Reclining Lord Of The Fish Pose, Jathara
Parivartanasana
Benefits – Twists make for amazing detoxes. This asana relieves sluggish
digestion, stifled breathing, and aches and pains. It leaves you with a sense of
revived energy. Your internal organs are toned, and your lower body gets a
good stretch. Frazzled nerves are eased and relieved.

How To Do It – Lie down on your mat, with the back on the ground. Stretch
out your arms on either side of your body. Now, lift and fold your right knee.
Twist your hip and place it across the left side of your body. Turn your gaze to
the right and hold the pose. Release. Repeat the asana with the left leg.
To know more about this asana, click here: Supta Matsyendrasana
Back To TOC
12. Shavasana

Image: iStock

Also Known As – Corpse Pose

Benefits – This asana completely relaxes the body and allows it to reap the
benefits of the workout. It gives you a boost of energy and also allows you to
concentrate better. This asana is perfect to relieve stress and tensions. You
can practice it every time you are stressed or feel low on energy.
How To Do It – Lie flat on your back, with your palms resting beside you and
facing upwards. Make yourself comfortable and ensure that your body is in a
straight line. Close your eyes and concentrate on every part of your body. Do
not let go of your breathing. Be fully aware of each sensation in your body.
Stay present in the moment. Stay in this asana for a few minutes, and then
bat your eyelids open as you prepare your mind and body for the rest of the
day.
To know more about this asana, click here: Shavasana
Back To TOC
These were a few easy yoga poses for beginners. This is just a small list that
doesn’t encompass all the basic asanas, and you can already see the vast
and varied benefits these asanas have. If you practice these few asanas
every day, you will already notice a huge change in your body. You will
definitely be left longing for more.
 Recommended Articles
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 Top 15 Yoga Videos From YouTube
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 15 Yoga Asanas – Beginner, Intermediate And Advanced You
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