7 Beginner Friendly Yoga Asanas to get you started!

7 Beginner Friendly Yoga Asanas to get you started!

An active lifestyle keeps you healthy throughout. Clean eating might not suffice enough for better quality living. Having a regular schedule of physical activities is very important for a healthy body and mind. 

This year has just started and our new year resolutions consist of a healthy lifestyle. But it gets difficult to choose the right form of exercise. If it does not fit our schedule, we end up excluding it from our resolutions. Don’t let that happen this year.

Most of the time, we assume physical fitness to be a task and get uninterested quickly. Getting fit does not have to be boring and exhausting. Especially for beginners, let’s start slow but get on with the effective routines. 

Yoga has great importance. It not only makes your body flexible but also instills a positive mindset. It is a myth that yoga only consists of difficult postures or asanas. Doing those postures takes years of practice so don’t let that intimidate you.

Here are some important benefits of Yoga & Why you should opt for it.

Importance of Yoga

Have you been getting sudden joint pain? Do you feel a painful bump in your neck from slouching? Are you intimidated by heavy workouts?

Yoga is a great way to start your journey towards fitness. It helps our body in various ways. The asanas are flexible for people of every age group. It's simple yet easy asanas are a beginner’s best friend. 

Here are some benefits of yoga:

  • Yoga helps to improve your stability and enhances body strength. It makes your body more flexible. These will help you in creating a healthy balance in your life.
  • Working for hours in front of the computer can lead to severe back ache and neck stiffness. Yoga postures are a great way to soothe your back pain while easing up stiff muscles.
  • A healthy heart continues to bless you with a better quality of life. Practicing yoga postures on a regular basis keeps your body active and helps in improving your blood flow. 
  • Recently, our mental health has been at an all time low. We feel gloomy and tired when we start work. Therapy should be made an important part of our life. Alongside, 15 mins of yoga asanas and pranayama can help you feel relaxed for the day. Yoga also helps in managing stress.
  • Starting your week after a long weekend can be stressful at times. We tend to feel dull and unproductive. Making a daily habit of practicing yoga can rejuvenate your body after a tiring weekend. 

Yoga has many advantages associated with it. These are just a few of them. It doesn’t only help get your body fit but also helps with managing stress and promotes a positive mindset.

Before we start with the postures, here are some essentials to get you started:

  • Yoga Mats: These are the most important of your yoga journey. A good yoga mat will last for a long time. TPE Yoga Mats are the best type of mats. They are easy to clean, have a strong grip and are recyclable. 
  • Outfits: A correct fit is essential for starting yoga. You cannot wear ill-fitting clothes and be uncomfortable throughout. It's important to get comfortable stretchy material clothes. Women High-waist Activewear set will be the best addition towards your yoga practice. They are made with 4-way stretch and seamless fabric which makes them utterly comfortable. Great for everyday yoga wear and you can flaunt them outside too. 
  • Accessories: As a beginner, it can get a little difficult to do all the postures swiftly. You will need some basic accessories to start with. Yoga blocks are very helpful in maintaining stability and alignment support. They also enhance flexibility. Cork yoga blocks are ideal to use. Resistance loop bands provide good support while stretching & toning muscles. A headstand tool can be great to practice headstand as a beginner.

So, let’s start with our easy beginner friendly yoga asanas. Grab your yoga mat and light a soothing diffuser to create a relaxing environment.

7 Beginner Friendly Yoga Asanas

1. Sukhasana (Easy Pose)

Young woman doing sukhasana exercise, side view Free Photo

Sukhasana is the easiest pose and the best to start with. It is a sitting posture to help you feel comfortable with the idea of yoga asanas. Sit down with your legs crossed on your mat. Keep your shoulders straight. Place the hands on your knees with the palm facing upwards or downwards. Now, close your eyes for a few minutes and relax your mind.

As a beginner, you can start by sitting on yoga blocks.


  • Improves posture.
  • Relieves stress.
  • Strengthens spine and back muscles.

2. Tadasana (Mountain Pose)

Young woman in tadasana pose, grey studio background Free Photo

Tadasana is also known as the mountain pose. Stand straight by keeping both your feet parallel to your hip distance. Inhale deeply and raise your arms. Keep your arms upwards and interlock your fingers. Stand on your toes till you feel the stretch. Now, exhale and bring your arms downwards. 


  • Helps to balance your body.
  • Straightens posture.
  • Stretches leg and arm muscles.

Also Read- What Type of Yoga Mat is Right for You and Your Practice

3. Balasana (Child Pose)

Young attractive woman in balasana pose, grey studio background Free Photo

Also known as the child pose, Balasana helps to restore balance and make you feel relaxed. Kneel down on the yoga mat. Spread your knees. Now, lean down and touch your forehead on the ground. Stretch your hands forward. Stay in that position for a few seconds.

If you are unable to touch your forehead to the ground, keep a cork yoga block to support your forehead.


  • Relieves fatigue.
  • Stretches back muscles & hips.
  • Soothes back pain.

4. Bhujangasana (Cobra Pose)

Bhujangasana, the cobra pose, is yet another easy yoga posture. Lay down on your stomach. Bring your hands forward. Inhale deeply and  lift up your upper body. Look straight. Now, exhale and relax.


  • Stretches chest muscles.
  • Strengthens spine & leg muscles.
  • Helps to manage stress.

5. Vrksasana (Tree Pose)

Young attractive woman standing in vrksasana pose, grey studio b Free Photo

Vrksasana is known as the tree pose. Stand straight and slowly lift your right leg. Keep your right foot on the left thigh. Your toes should point straight to the ground. Now lift your arms upward and join the palms. Hold the position for a few seconds and look straight. Relax and repeat it for the next leg.

It may take some time to do this properly. Don’t worry and take it slow.


  • Strengthens spine and thighs.
  • Improves posture.
  • Helps to improve stability and balance.

6. Baddha Konasana (Butterfly Pose)

Baddha Konasana is popularly known as butterfly pose. Sit straight. Now fold your knees and bring both your feet towards the pelvis. Grab your feet tightly towards the pelvis with your hands. Keep pressing it towards you and flap your thighs like butterfly wings. Start slowly and then increase the speed. Now, relax and repeat.


  • Stretches thigh muscles.
  • Improves flexibility.
  • Helps to relieve menstrual cramps.

7. Utkatasana (Chair Pose)

Young attractive woman in chair pose, window background Free Photo

Utkatasana or the chair pose is a great way to slowly advance in your yoga practice. Stand straight. Keep your knees straight and raise your arms. Inhale deeply. Slowly try to bend downwards in the sitting position. Do not bend your knees. Hold for sometime and then exhale. Rest and repeat.

As a beginner, keep your hands stretched in front of you rather than raising them above your head.

You can include a fitness pilates ring. Keep it in between your knees while going down. It will help in making this posture easy and more effective.


  • Strengthens your back.
  • Helps to improve balance.
  • Boosts the immune system & keeps your heart healthy.

Yoga is a fun activity to get into a healthier lifestyle. Start out with these easy postures and keep practicing. Make it interesting by including exercise tools and aromatic oil diffuser. Let’s get healthy this year!