Basic Asanas for Beginners – 30 Yoga Poses for newcomers

As a beginner in yoga, you can be stunned by the huge number of poses Do not worry about the fact that you do not know what are the poses called. Yoga is a lifelong distance, you will have enough time to learn a large number of asanas. You will progress and with time will master more and more and more complex options. It’s always better to start with a simple one, except Moreover, many basic exercises do not lose their value with time and will benefit for a long period classes. So you can start doing yoga at home conditions, we have collected the most popular poses for beginners in pictures with the name and description of the technique.

• Post types
  • Standing
  • To balance
  • Bridges
  • Sedentary
  • On the back, rest
• Basic Yoga Asanas
  • 1. Pose of the bridge (Bandha Sarvangasana)
  • 2. Chakravakasana
  • 3. The pose of the child (Balasana)
  • 4. The pose of the shoemaker (Badha Konasana)
  • 5. Cobra pose (Bhujangasana)
  • 6. Pose of the deceased (Savasana)
  • 7. Dog face down (Mukha Shwanasana)
  • 8. Pose of the dog face down
  • 9. Simple pose (sakhasana)
  • 10. Pose of the right lateral angle (Utthita Parsvakonasana)
  • 11. Garland Pose (Malasana)
  • 12. Forward half-incline (Ardha Uttanasana)
  • 13. Half pose of the lord of the fish (Ardha Matsyendrasana)
  • 14. Pose of a happy child (Ananda Balasana)
  • 15. Pose head to knees (Jan Sirsasana)
  • 16. Knees, chest and chin (Ashtanga Namaskara)
  • 17. Legs up along the wall (Viparita Karani)
  • 18. Lunge pose
  • 19. Mountain pose (Tadasana)
  • 20. The bar
  • 21. Pyramid pose (Parsvottonasana)
  • 22. Pose with arms raised (Urdhva Hastasana)
  • 23. Pulling the big toe (Supta Padangusthasana)
  • 24. Seated lean forward (Paschimottanasana)
  • 25. Tilt from a sitting position with legs wide apart (Upavishtha Konasana)
  • 26. Pose of the staff (Dandasana)
  • 27. Lying Twist Pose (Supta Matsyendrasana)
  • 28. Pose of a tree (Vrksasana)
  • 29. Pose of an elongated triangle (Utthita Trikonasana)
  • 30. Pose of the warrior I (Virabhadrasana I)
  • 31. Pose of the warrior II (Virabhadrasana II)
• How to start yoga
  • Choose type of yoga
  • Find a class
  • What to expect from doing yoga
  • 30 Day Home Beginner Yoga Program
  • Some useful tips
  • The first day
  • Week 1
• In conclusion

Post types

Before you begin to learn the basic asanas and begin to perform the very first poses, let’s look at what types are there, so that you it was easier to navigate and understand what to expect from exercises.

Standing

Standing poses are most difficult for beginners; they are often are done at the beginning of classes to warm up. In Vinyasa flow yoga standing poses go one after another and are used to build ligaments. AT Hatha yoga standing postures can occur individually in combined with rest after each pose.

To balance

Balance development is extremely important for beginners, poses on balance helps strengthen core muscles, which in turn is necessary to master more complex poses. Despite the fact that retention balance at first it will seem difficult to you, over time, regularly when doing, you will notice progress.

Bridges

Bridges may be the most uncomfortable poses for beginners, therefore usually start with slight bending and stretching the spine. Since such movements are rare in daily life, they are crucial for health and longevity the spine.

Sedentary

Sitting postures focus on stretching the hips and hamstrings and are usually performed at the end of the session when the body is already well warmed up. Place a folded blanket or block under buttocks in order to feel more comfortable in such positions.

On the back, rest

It is very important to know asanas where you can relax, especially a pose of a child that is well suited to do breathing room during yoga class. Lying poses allow you to continue work with the muscles and tendons of the hips, as in the sitting position, and also allow bending and twisting.

Basic Yoga Asanas

1. Pose of the bridge (Bandha Sarvangasana)

Bridge

Bridge posture is a delicate way to start stretching spine. This pose will help improve spinal mobility and help compensate for the effect on the spine prolonged sitting. If at first such a pose If you find it too complicated, place a block under your back.

2. Chakravakasana

Bridge

This pose is great for stretching the spine, so for its bend. Back and forth movement awakens and warms up back, improves well-being and is a good entry before performing vinyasa helps synchronize breathing and traffic.

3. The pose of the child (Balasana)

Recreation

It is no exaggeration to call this pose the most important for newbies. Despite the fact that this pose perfectly stretches the back and hips, its main advantage is still not this. Pose A child is a time of rest during yoga. You do not be sure to get an instruction from the instructor in order to take this pose, you can take it at any time, listening to your body and acting in accordance with their own sensations. Great, isn’t it?

4. The pose of the shoemaker (Badha Konasana)

Sitting posture

Let gravity work to stretch the inner surface hips in a cobbler pose. If you find this pose difficult, put something – sit on a block or a folded blanket to your hips were taller, this will allow your knees to open more naturally. It takes a lot to keep your knees high effort, however, the legs should be relaxed. To get the most out of stretching, put blocks or something supporting under the knees so that they lie on them.

5. Cobra pose (Bhujangasana)

Bridge

The cobra pose is performed many times during Flow Yoga classes in the sequence of poses of Vinsyasa. A full cobra is performed on straight arms with deep deflection in the back, however, you can perform this is a pose in the version when you only bend your chest without emphasis hands, it will also allow you to fix the pelvis on the floor before you get up.

6. Pose of the deceased (Savasana)

Recreation

Each yoga class ends with a supine position in a pose. dead person. This is an important transition from class to everyday life. At that while your body is completely absorbed in performing poses during doing yoga, your mind is freed. Bringing the body into a stationary position will make it difficult to feel at first calm, but over time it will be given to you easier.

7. Dog face down (Mukha Shwanasana)

Standing pose

We cannot talk about yoga poses without mentioning the dog pose face down. This pose is so common in pop culture. by chance, it is carried out to achieve many goals during almost every yoga class. At first she can be uncomfortable or difficult, but very soon the pose will become natural for rest and reboot. Notice it’s not so important to keep your legs straight, bent legs at the knees allow this pose to be accessible to lots of people.

8. Pose of the dog face down

Standing pose, balance

Performing balance poses helps strengthen core muscles. In this pose is not so important how high you can lift your leg, focus on not changing your hips while when you lift one foot off the floor.

9. Simple pose (sakhasana)

Sitting posture

Fear of being in a cross-legged position holds many people from trying to do yoga, but in vain, this is not at all scary. It is wise to first use the supports in order to make being in this position is more comfortable. This pose may compensate for the negative effects of prolonged sitting on a chair.

10. Pose of the right lateral angle (Utthita Parsvakonasana)

Standing pose

Although the hand is located outside the foot in the figure, it is not best option for many people. The hand can be located on the block both outside and inside the foot, you can also position the forearm opposite the hip is good for beginners. Make sure that the position of the hands does not prevent the opening of the chest towards the ceiling.

11. Garland Pose (Malasana)

Standing pose

Residents of modern cities in the 21st century rarely encounter squats, however, this is a good exercise to stretch your pelvic muscles, in yoga, it is often called the “opener” for the hips. Amazing but it also works well on your feet, which often neglected. If squats are too complicated for you, use the support.

12. Forward half-incline (Ardha Uttanasana)

Standing pose

A straight back tilt is often performed during fulfillment of the Greetings to the Sun complex. In this form, he often performed hastily, but worthy of working on it separately. The feeling of how flat your back is an important part of developing your own body feeling. To start control her position in the mirror. Many think that retention hands on the ground are preferable because it provides reliable support, even if the back is curved. It is not, place your hands higher on the legs so that it allows you to keep your back straight.

13. Half pose of the lord of the fish (Ardha Matsyendrasana)

Sitting posture

Twisting is an integral part of yoga. They are helping improve spinal mobility and also help work digestive tract, if necessary (for constipation eg). You can straighten the underlying leg if it is difficult to hold it bent in front of you.

14. Pose of a happy child (Ananda Balasana)

Recreation

A happy child’s pose is a wonderful way to complete an activity. yoga. This is also a good example of the balance between voltage and relaxing in yoga. You can put pressure on the feet to press your legs closer to the armpits, but only until your tailbone Don’t start to tear yourself off the floor. Do not go to extremes, you need to find the golden mean.

15. Pose head to knees (Jan Sirsasana)

Sitting posture

Forward bends are difficult for those with inelastic popliteal tendons (and there are many such people). Avoiding inclines will not help them stretching. Janu Sirsasana is available for most poses because at a time you stretch only one leg.

16. Knees, chest and chin (Ashtanga Namaskara)

Bridge

This was one of the poses that beginners performed as an alternative. or preparing for the pose of Chaturanga Dundasan. Recent years pose became less popular, as a result some students start to perform Chaturanga too soon, when not yet ready. It belongs to the sequence of poses of salutation of the suns, moreover, is a good way to warm up before deeper deflections.

17. Legs up along the wall (Viparita Karani)

Recreation

It is impossible to execute the pose of Viparit Karani incorrectly. This pose will be a real gift for those who spend a lot of time on legs. You can remain in this position for several minutes to recover.

18. Lunge pose

Standing pose

The position of the body during the attack is extremely important. Try to keep the right angles – the knee should be strictly above foot and thigh parallel to the floor. The back leg should be straightened out. Many people do not lean forward enough. leg and as a result allow bending backward, check the execution technique in the mirror.

19. Mountain pose (Tadasana)

Standing pose

You will meet the pose of Tadasan in various lists of the most important poses and probably wonder why. Despite the fact that she doesn’t look difficult, it’s hard to explain what kind of retention work balance must be performed and how important it is for other standing postures and for a general sense of body balance. Take this pose and stay still in it is the best way to start a lesson yoga.

20. The bar

Balance pose

It may seem strange to call a bar a pose on a balance, because the danger of falling is negligible. However, this pose has an important value for another. It is needed for the development of the core muscles, and they turn needed for progress in other poses (balance poses standing or posture on hands). Plank is a great way to develop stability and endurance.

21. Pyramid pose (Parsvottonasana)

Standing pose

Standing lean forward like a pyramid. Place blocks with each side of the foot in order to raise the level before position in which you can comfortably place your hands. Your hamstrings in any case receive a sufficient load and “thank you.”

22. Pose with arms raised (Urdhva Hastasana)

Standing pose

The pose is built on the basis of the mountain pose (see above). Urdhva Hastasana requires you to stand on your feet while you stretch hands to the sky. The result will be a full stretch of the body. this one good way to start the power part of yoga.

23. Pulling the big toe (Supta Padangusthasana)

Recreation

In the “official” version of this pose, you must hold a large toe with hands. But this option is not suitable for newbies. If you stick to the difficult option right away, you may need to bend your leg at the knee and / or tear your shoulders off gender. To prevent this from happening, use with a belt.

24. Seated lean forward (Paschimottanasana)

Sitting posture

It’s no coincidence that there are so many exercises in the poses for beginners, aimed at stretching the back of the thigh. The fact, that people who sit a lot have muscles and tendons in this area shorten, leading to back pain. Their stretching is good Suitable for both prophylaxis and treatment.

25. Tilt from a sitting position with legs wide apart (Upavishtha Konasana)

Sitting posture

Spaced legs create a different stretch in the legs compared to Paschimottanasan pose (see above). It might seem like a task is to touch the chest of the floor, but it’s unreal challenge for most beginners. Concentrate on keep your back straight and turn the pelvis as far as possible to the side of the slope instead of tilting just by bending spine, keep your feet still. Follow the technique and then it will not be so important how deep you can bend over.

26. Pose of the staff (Dandasana)

Sitting posture

It is often said that Dundasana is a sedentary analogue of a mountain posture. it a pretty close characteristic of this pose. If you find it difficult to sit with with your back straight, lay the folded blanket under you. It will raise pelvis and slightly tilt it forward, which will allow the spine Feel more comfortable. You can do this in any sitting posture.

27. Lying Twist Pose (Supta Matsyendrasana)

Pose on the back, rest

Passive rotation of the body is a good way to complete the lesson. yoga, although there are no strict rules prohibiting this pose and at the beginning of the lesson. The position of the legs is also not strictly regulated. If you have enough flexibility, then the upper leg can straighten and hold it. You can also rotate one leg. relatively different, as in an eagle pose, to stretch the outer thigh surface.

28. Pose of a tree (Vrksasana)

Standing pose, balance

The pose of a tree is a good start for mastering poses on balance. If you feel that you are losing balance, just take a step. Try not to create a counterweight by artificially making hips far to the sides.

29. Pose of an elongated triangle (Utthita Trikonasana)

Standing pose

Most beginners can benefit greatly by use the unit at hand. This extra height allows the front leg to straighten without fixing the knee, and also allows breasts open in the direction of the ceiling instead of looking to the floor.

30. Pose of the warrior I (Virabhadrasana I)

Standing pose

Warrior poses are classics and cover many different styles and practices. Warrior I pose is slightly more complicated than Warrior II pose due to the position of the pelvis. In the pose of a warrior I, the pelvis looks forward as in a pose mountains, despite the fact that the position of the legs is different.

31. Pose of the warrior II (Virabhadrasana II)

Standing pose

In the pose of a warrior II, the pelvis occupies a different position. Hind leg so that the basin looks towards the rug. Understanding differences between open (warrior II pose) and closed (warrior I pose) pelvic position is key for beginners over time the sense of control of your own body will improve and you will be ready for more difficult poses.

How to start yoga

Decisions to do yoga is the first step. Now you You need to find the right yoga class or practice at home. let’s let’s figure out what steps you need to take next to get started to enjoy and benefit from classes.

Choose type of yoga

As you will see later, there are many varieties yogis, some are just not right for you and your level physical fitness.

Take a few minutes to get to know different yoga styles. For most beginners, Hatha is the best choice. or vinyasa, depending on whether you want to engage in slower or faster pace. These are basic styles, subsequently you can try something more intricate.

Despite the huge number of books available and video footage, nothing can replace a good teacher in a yoga class. If you cannot attend classes, start with a video tutorial, since the video gives a more complete picture of the technique run as opposed to a book.

Find a class

You can find yoga classes in your city, enough view specialized resources on the Internet and local magazines and Find the most comfortable class for you. If you attend a gym gym, mind you, many fitness centers offer yoga classes subscription. Start with the basics. Find a good instructor who will motivate you. If you don’t like the instructor, try work out with another, search until you find the most suitable for you.

What to expect from doing yoga

On the first day you don’t have to take anything with you except convenient breathable clothes. Most classes have their own equipment, which will be needed for classes.

Students usually place rugs toward to the instructor, sometimes staggered. This is due to the fact that you need to leave a place next to you, so as not to hamper a neighbor, for some poses will need more free space than for others.

Students usually sit in a cross-legged position while waiting. start classes or do a light stretch.

The usual order of classes:

• The instructor can start the lesson by chanting “ommm” three times. Some instructors start with breathing exercises or meditation.
• This is followed by postures for warming up, active postures, then stretching and final relaxation. If you are tired, then take the child’s pose, in any time classes.
• Sometimes a teacher bypasses his students during the final relaxation and gives small tips, at the end there may be another singing cycle “ohm”.
• Remember that the day after the first lesson you can face muscle pain.

30 Day Home Beginner Yoga Program

Yoga has been very popular lately, but it can be difficult. grab a mat and start doing class poses together. 30 day The homework program is designed to give you a start. fix the correct order of execution of poses that are located in complication order. Starting to practice yoga, over time you will feel you will not be able to give up all the benefits of classes, this will be the first month of your new life as a yoga.

Some useful tips

• You need to spend about 15 minutes to complete daily stretching and 30-45 minutes for an extended workout.
• Freely add new poses to your daily program, if you have time for this
• You can attend a group lesson instead of a long homework training if you like it better.
• Don’t worry if you missed a day from the class program, just continue your studies from where you left off.

Yoga classes do not require a lot of additional equipment, but there are a few things you would like to purchase early. First of all, this is a mat, also for a start classes at home it is desirable to have blocks, a belt and comfortable blanket.

Greeting the sun will form the basis of your longer classes. It may be unusual at first, but over time the implementation of this complex will become more natural.

The first day

1. Start your lesson with a stretch.
2. Add three sun salutation cycles.
3. Rest for a few minutes in the pose of the dead.

Week 1

Stretch during the first week of class daily, Salutation of the Sun perform every other day. Combine in standing and sitting postures in order to perform more continuous lesson at least three times a week. Do not forget rest in the pose of the dead man at the end of each lesson.

Think about what time is best for you classes. A good opportunity to do yoga in the morning, you can start the day with a stretch, find the best time.

The order of classes in the first week:

• Day 1: stretching + 3 times the complex Greeting to the Sun.
• Day 2: stretching + 3 times the complex Greeting to the Sun + stretching in a sitting position.
• Day 3: stretching.
• Day 4: stretching + 3 times the complex Greeting to the Sun + stretching while standing.
• Day 5: stretching.
• Day 6: stretching + 3 times the complex Greeting to the Sun + stretching in a sitting position.
• Day 7: stretching.

For the remaining month, you will perform daily short stretch and add different variations to longer ones sequences of poses

Week 2

• Day 1: stretching.
• Day 2: stretching + 3 times the complex Greeting to the Moon + stretching in a sitting position + stretching in a standing position.
• Day 3: stretching.
• Day 4: stretching + 3 times the complex Greeting to the Moon + stretching in a standing position + poses on balance.
• Day 5: stretching.
• Day 6: stretching + 3 times the complex Greeting to the Moon + stretching in a standing position + yoga for a press.
• Day 7: stretching.

Week 3

• Day 1: stretching.
• Day 2: stretching + 3 times Surya Namaskar + stretching in sitting position + stretching while standing.
• Day 3: stretching.
• Day 4: stretching + Surya Namaskar + stretching while standing + balance poses + stretching while sitting.
• Day 5: stretching.
• Day 6: stretching + 3 times Surya Namaskar + stretching in position standing + yoga for the abs.
• Day 7: stretching.

Week 4

• Day 1: stretching.
• Day 2: stretching + 3 times Surya Namaskar + stretching in sitting position + stretching while standing + yoga for hands.
• Day 3: stretching.
• Day 4: stretching + Surya Namaskar + stretching while standing + balance poses + stretching while sitting.
• Day 5: stretching.
• Day 6: stretching + 3 times Surya Namaskar + stretching in position standing + yoga for the abs + stretching in a sitting position.
• Day 7: stretching.

After completing this 30-day complex, you will become a habit Do yoga daily. Keep doing daily stretching, and three times a week to conduct longer classes. This mode allows you to enter the training process, work out habit to practice, and in the long run will improve your physical fitness and tone.

A few tips to prepare yourself for yoga in class or at home.

Not recommended:

• eat tight before class (try to eat lightly for a few hours before class);
• drink water during class, drink enough fluids before and after class;
• Wear shoes or socks during class.

Recommended:

• In the first lesson, inform the instructor about your level in Yoga
• contact the instructor for help if necessary;
• return to the next lesson in your yoga class.

In conclusion

You may feel awkward when you start your classes, By joining group classes in the classroom, you will quickly learn the correct technique for performing pos. After all, once there were newcomers. Knowing what to expect, you can fully concentrate on technology. After you learn the basics, you can practice home and progress.