5 Beginner Yoga Poses To Transform Your Body, Mind And Soul


Yoga is one of the most commonly practiced fitness regimen in the world. This indigenous Vedic wellness ritual is widely accepted globally owing to its vast range of benefits.

Unlike other fitness routines, yoga is a lifestyle practice that has stood the tests of time and evolution. While yoga can be practiced as a part of a routine or intermittently in between weight training or cardio, it is highly recommended to practice yoga in the morning.

Here are 5 Basic Yoga Techniques that can be practiced by beginners any time of the day:

1 . Kapalbhati Pranayama

-Sit on a firm surface with your legs crossed. Place your palms on your knees, facing up.

-Touch the tip of the Index finger with the thumb.

-Straighten the spine and take a deep breath so as to feel you stomach expand.

-Breathe out slowly while contacting the belly, push the navel towards the spine as far as possible and repeat.

-Concentrate on your breathing. Continue for as long as you can, aiming to increase the routine by a minute each time you practice this.

Benefit: This asana increases metabolism and blood circulation in the body, it also relaxes the mind and helps the body expel toxins.

2 . Tadasana (Mountain Pose)

-Stand up straight with feet about two feet apart facing in front. Press the buttocks against one another.

-Straighten the spine, suck the stomach in and open up the chest. Push the shoulders behind so that they are in a straight line with your ears.

-Hold your head straight so that your chin makes a 90 degree angle with the chest.

-Take a deep breath while further straightening the spine and exhale. Practice for about 15-20 breaths.

Benefit: The Tadasana corrects your posture, helps you maintain balance and calms the mind.

3 . Vriksasana (Tree Pose)

-Stand close to a wall/firm surface for support if needed. From the ‘Mountain Pose’ shift your weight on to one foot, left or right.

-For the sake of explanation, we take that you are standing on the left foot. Lift the right foot off the ground and rest the sole against the inside of the left thigh. Move the palms of your hands together in a prayer position.

-Straighten the spine and take a deep breath, exhale slowly. You should be able to feel the air inside your body.

-For someone who finds it hard to balance, it is fine to slightly lean against the wall during the early days.

-Practice 5 breaths on each leg and increase the duration as per your comfort level.

Benefit: This yoga technique improves the balance, calms the mind and strengthens the legs and the core.

4 . Balasana (Child Pose)

-Sit upright on your heels. Take a deep breath and bend in front while rolling the torso till your forehead touches the ground.

-Stretch your arms in front while they touch the ground, extend them as far as you comfortably can. Your chest should rest on your knees.

-Exhale and keep breathing into the belly for as long as you can hold the stance. Slowly release the pose and move back up.

-Beginners should ideally be able to hold this for 2-3 deep breaths, increase the duration as your expertise builds.

Benefit: The Child pose relaxes the core muscles and stretches the hips, thighs and the length of your spine.

5 . Shavasana (Corpse Pose)

-Lie on the ground/mat on your back. Spread your legs apart and hands on your sides with the palms facing up.

-Try to release all muscles and relax.

-Hold this pose for about 5 minutes.

Benefit: This asana relaxes the mind, releases tension from the muscles and helps the body assimilate the benefits of Yoga.

These postures (asanas) should get you started if you are a beginner. In our subsequent posts, we would be back with more yoga techniques for specific conditions.It is advisable that people with heart conditions, bone diseases and  pregnant women should consult an expert before trying any form of Yoga.

People are also Reading:

8 Stretching Exercises That You Must Try

7 Essential Running Tips For Beginners

So, go ahead and embrace this timeless fitness regimen for a healthier body, mind and soul. Stay Healthy, Stay Happy!

Facebook Comments

Related Articles

7 thoughts on “5 Beginner Yoga Poses To Transform Your Body, Mind And Soul

  1. Arvind Singhal

    I am 68 yrs and maintaining a good health despite having ailments like 1 High blood pressure 2 Asthma 3 Diabetes type2 Plus Hernia which is as per the Dr Does need to be operated. I have white patches on both the forearms and head.

  2. Pingback: Why So Serious? 6 Wonder Herbs To Calm Your Senses – 1mg Capsules

  3. Pingback: 6 Core Strengthening Yoga Postures You Must Try – 1mg Capsules

  4. Pingback: Dance Your Way To Fitness: 7 Health Benefits Of Zumba Workout – 1mg Capsules

  5. Ritesh

    Yoga poses would have helped us getting names associated to it. Please upload images also.