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November 14, 2022

7 Easy Yoga Exercises for Beginners

Here is the list of 7 easy yoga exercises for beginners that can be done at home: Perhaps, it is a fact that you are trying yoga for the first time. In this article, we have mentioned the top 7 simple yoga exercises for newbie that will help you to build your confidence and strength to a great extent. So, let us not waste time and go through the exercises in the subsequent paragraphs.

1. Adho Mukha Svanasana

Keep your hands stacked beneath the shoulders and your knees should be underneath your buttocks. Press the index finger plus the thumb into the mat while spreading your hands wide. Next, press the butt upwards and backward after raising your tailbone, and draw your hips in the direction of the ceiling. Press the heels in the direction of the floor gently while straightening your legs as much as you can. Place your head in between the arms while facing your knees and keep your back flat. Make sure to hold this position for approximately 5 to 10 breaths.

While performing this exercise, make it a point to keep your spine long. While doing so, if you need to bend the knees, that is fine. Spread the fingers wide and grip the mat using your fingertips while putting more weight into the pad. While doing so, make sure not to apply pressure on the wrists.

2. Tadasana

This particular yoga exercise will teach you how to stand like a mountain in a steady manner. The term “Tada” refers to a mountain from where the name has been derived. This particular pose happens to be the base of every standing pose out there involving the major muscle groups while enhancing concentration and focus. Although this pose might seem to be simply standing, many things are going on while doing so.

While keeping your heels slightly apart and standing with the toes together, make sure to hang your arms at the sides of your torso. Place your weight on the feet uniformly while spreading your toes. Make your thigh muscles firm and rotate them inwards. Roll your shoulders back and down while keeping them relaxed. Elongate the torso while inhaling and release the shoulder blades while exhaling. It will also be a good idea to place your hands in the prayer position in front of the chest. Breathe in deeply and slowly.

3. Vrksasana

This one happens to be a remarkable standing balance for the newbies for getting clarity and focus. Moreover, they will learn how to breathe while remaining in the standing position and maintaining the balance of the body on one foot. This particular exercise copies the stance of a tree.

While starting with the feet together, place the right foot on the inner left upper thigh. Try to locate a spot ahead of you that you will be able to hold while gazing steadily and place your hands in the prayer position. Change sides after holding and breathing for 8 to 10 breaths. Make it a point not to lean into the standing leg while keeping your shoulders relaxed and the core engaged.

4. Trikonasana

The benefit of doing this particular yoga workout is the fact that it will help to stretch your legs as well as your torso while mobilizing the hips and promoting deep breathing. While performing this exercise, you need to stand while keeping your feet away from each other. Your right foot has to be stretched out and you need to keep the leg nearer to your torso. Your weight has to be balanced uniformly on both feet while keeping the feet pressed against the floor. Inhale, bend the right arm while exhaling, and use it to touch the floor while lifting your left arm. While doing so, it is important to keep the waist straight. Make sure that you lean sideways and not backward or forwards. Take long and deep breaths while stretching to the best of your ability. This process has to be repeated on the other side as well.

5. Kursiasana

Being an extremely powerful exercise, Kursiasana or chair pose will aid in strengthening the leg muscles as well as arm muscles. Besides this, it will provide you with more energy and willpower as well. Stand upright while keeping the feet a bit apart. Although you need to stretch the arms, you cannot bend the elbow. Bend your knees while inhaling and push the pelvis down as if you are sitting on a chair. Your hands have to be kept parallel to the floor while doing so. Breathe deeply and bend gradually. However, make certain that your knees do not go beyond the toes. Also learn how Yoga helps to increase height in real life.

6. Urdhva Mukha Svanasana

This pose also referred to as upward facing dog pose, is practiced along with Adho mukha svanasana which has been mentioned previously. This powerful pose will provide strength to your upper body as well as a fantastic stretch for your abdomen and chest.

Begin this exercise by lying down on your stomach. Your legs have to be stretched back while keeping the top of your feet on the yoga mat. Spread your palms beside your waist while bending the elbows. Press the inner hands into the yoga mat firmly while inhaling. While keeping your arms straight, raise your chest simultaneously along with your legs several inches off the yoga mat. Squeeze the shoulder blades after pulling back your shoulders, and open up the chest after tilting your head in the direction of the ceiling.

7. Balasna

Also referred to as the child’s pose, this one happens to be a gentle exercise stretching the thighs, hips, and legs. This beginner yoga exercise will help to keep your mind calm while getting rid of tension and stress as well. Balasna is not only beneficial for beginners, but it is appropriate for yoga practitioners of every level.

Begin this pose by kneeling on the floor. Sit on the heels while touching your big toes together and keep your knees separate approximately as wide as the hips. Lie down on your abdomen while exhaling and your forehead must be rested on the yoga mat. Keep your arms sideways while making your palms face up close to your feet. Make it a point to remain in this position for approximately 5 to 10 breaths. Following this, lengthen your front torso while releasing your back gently with an inhalation.


All these above-mentioned yoga workouts are appropriate for beginners, and they will help to strengthen your body and improve your concentration in the best possible way. You will be able to lead a healthy lifestyle and your internal bodily disorders will be balanced as well.