9 Yoga Poses For Beginners and Their Benefits

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9 Yoga Poses For Beginners and Their Benefits

top 9 yoga poses for beginners

Yoga is a practice that has been around for ages and has numerous emotional, mental, and physical advantages. Yoga might be a great option if you want to increase your flexibility, lower your stress level, or improve your overall well-being. In this post, we’ll look at nine yoga poses that are suitable for beginners and examine the amazing advantages that each have for your well-being. So let’s start our trip to explore the world of yoga for beginners by rolling out our mats, donning some comfy clothing, and getting ready.


1. Child’s Pose (Balasana)
Let’s begin with the Child’s Pose, also referred to as Balasana. This comfortable resting position promotes mental clarity and stress reduction. Kneel on the floor, lean back on your heels, stretch your arms forward, and place your forehead on the floor to achieve this position. Beginners can start connecting with their breath and easing into their yoga practise with the balasana.


Benefits of Child’s Pose
Stress relief: Balasana is a potent stress reliever since it promotes calmness and relaxation.
Relief from Back Pain: It gradually extends the lower back, relieving pain.
Hip Flexibility: Over time, regular practice of this pose can help to increase hip flexibility.


2. Mountain Pose (Tadasana)
Numerous more yoga poses are built upon the Mountain Pose, or Tadasana. It is a straightforward but effective standing position that emphasises alignment and balance. Standing tall with your feet hip-width apart, your arms at your sides, and your eyes forward, perform Tadasana.


Benefits of Mountain Pose
Enhances Posture: Tadasana helps repair bad posture by encouraging good spine alignment.

Awareness Gain: It improves mindfulness and bodily awareness.

Tadasana, like Child’s Pose, can help people feel less stressed and anxious.


3. Downward-Facing Dog (Adho Mukha Svanasana)
A fundamental yoga position that stretches and strengthens many muscle groups is the downward-facing dog. Starting on your hands and knees, pull your hips up and position your body in an inverted V configuration.


Benefits of Downward-Facing Dog

Strengthens Muscles: The arms, shoulders, and core are all worked in this pose.

Back Stretching: It lengthens the spine and helps to reduce back stress.

Adho Mukha Svanasana increases blood flow to the brain, which improves blood circulation and increases energy and concentrate.


4. Cobra Pose (Bhujangasana)
Bhujangasana, also known as Cobra Pose, is a great posture to open the chest and strengthen the spine. Your lower body should remain grounded as you lift your upper body while lying on your stomach with your palms close to your chest.


Benefits of Cobra Pose
Strengthens the Back: Bhujangasana supports a healthy spine and relieves back discomfort.

Chest Opening: It widens the chest, enhancing posture and lung capacity.

This stance can help you feel less stressed and exhausted.


5. Warrior I (Virabhadrasana I)
A dynamic yoga position that increases strength and self-assurance is Warrior I. Bend your front knee as you stand with one foot in front of the other and raise your arms in the air.


Benefits of Warrior I
Strengthens the Legs: It strengthens the lower body by working the glutes, thighs, and legs.

Balance and Concentration: Warrior I enhances balance and focus.

Emotional Empowerment: Performing this stance helps increase inner strength and self-assurance.


6. Tree Pose (Vrikshasana)

For novices, the Tree Pose, also known as Vrikshasana, is a great balance pose. Place the sole of the opposite foot against your inner thigh or calf while standing on one leg.


Benefits of Tree Pose
Balance and Stability: Both physically and intellectually, Vrikshasana enhances balance and stability.

Leg Strength: The muscles of the standing leg are strengthened.

This pose promotes mindfulness by urging attention and present-moment awareness.


7. Bridge Pose (Setu Bandhasana)
The Bridge Pose, also known as Setu Bandhasana, is a fantastic method to lengthen the spine and open up the chest. Bend your knees while lying on your back, then raise your hips.


Benefits of Bridge Pose
Back Flexibility: Setu Bandhasana improves the spine’s flexibility.

Muscles are worked, including the glutes, hamstrings, and lower back.

Stress reduction: This position helps reduce anxiety and promote mental calmness.


8. Seated Forward Bend (Paschimottanasana)

The seated forward bend pose, or paschimottanasana, is a great way to extend the entire back. Sit with your legs extended, then reach for your toes by hinging at the hips.


Benefits of Seated Forward Bend

Hamstring Stretch: It releases tension in the legs by stretching the hamstrings.

Flexibility of the spine: Paschimottanasana makes the spine more flexible.

Relaxation: This position encourages sleep and calms the nervous system.


9. Corpse Pose (Savasana)
The last relaxation stance in yoga is known as Savasana or Corpse stance. Close your eyes and relax every muscle in your body by lying flat on your back.


Benefits of Corpse Pose
Savasana, the ultimate relaxation practice, helps to relieve stress and anxiety.

Body Awareness: It aids in increasing your awareness of tension and physiological feelings.

Focus and Mental Clarity: This pose can help with mental focus and clarity.



For novices, yoga offers a wide range of advantages, from increased physical stamina and flexibility to improved mental focus and stress management. You can start a path of self-discovery and comprehensive well-being by including these nine yoga poses in your routine.

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