Yoga is a great way to improve your health, flexibility, and balance. For beginners, learning and practicing basic yoga poses is the first step to building a solid foundation. In this article, we will explore simple and easy yoga poses that are suitable for beginners and provide comprehensive health benefits.

1. Mountain Pose (Mountain Pose – Tadasana)

Mountain pose is a basic but very important yoga pose that helps improve standing posture, increase body stability and balance. It is also the starting pose for many other yoga poses.

How to do:

• Stand up straight with your feet together, heels touching but toes slightly apart.
• Keep your back straight, inhale deeply and lift your chest, relaxing your shoulders.
• Keep arms straight at your sides or raised, palms facing each other.
• Hold this pose for a few breaths, feeling the stretch in your body from head to toe.

Mountain pose helps improve concentration, stability, and balance, and provides a strong foundation for other yoga poses.

2. Tree Pose (Vrksasana)

Tree pose is a basic balancing pose that helps improve balance and concentration, while strengthening the legs and abdominal muscles.

How to do:

• Stand straight in mountain pose, then shift your weight to your left leg.
• Bend your right knee and place the sole of your right foot on the inside of your left thigh, keeping your balance.
• Clasp hands in front of chest or raise above head, keeping palms facing each other.
• Hold the pose for a few breaths, then switch legs.

Tree pose improves balance, concentration, and leg strength, while also increasing hip flexibility.

3. Warrior I Pose (Warrior I – Virabhadrasana I)

Warrior I is a powerful pose that strengthens the legs, arms, and back muscles. It is the perfect pose to increase stamina and energy.

How to do:

• Stand up straight, then step your left foot back about 1-1.5m.
• Turn your left foot out at a 45 degree angle and balance on both feet.
• Bend your right knee so that your right thigh is parallel to the ground, while keeping your left leg straight.
• Raise both arms overhead, palms facing each other, and hold the pose for a few breaths.
• Return to standing position and switch legs.

Warrior I pose strengthens the legs, back and arms, while improving flexibility in the hips and shoulders.

4. Child’s Pose (Balasana)

Child’s pose is a basic relaxation pose that helps relieve stress and fatigue, while increasing flexibility in the spine and hip joints.

How to do:

• Kneel on the floor, sit back on your heels, knees shoulder-width apart.
• Bend forward and place your forehead on the floor.
• Arms stretched straight forward or relaxed along the body.
• Breathe evenly and hold the pose for a few minutes to relax completely.

Child’s pose helps relax back muscles, relieve tension in the shoulders and neck, and increase flexibility in the spine.

5. Cat-Cow Pose (Marjaryasana & Bitilasana)

Cat-Cow Pose is a gentle series of movements that help stretch and increase flexibility in the spine, while relieving tension in the lower back.

How to do:

• Begin by kneeling on the floor with your hands under your shoulders and your knees under your hips.
• Inhale and lift your head, arching your back down (cow pose).
• Exhale and lower your head, arching your back (cat pose).
• Repeat this sequence of movements for several breaths.

The cat-cow sequence helps relieve back pain, increase spinal flexibility and improve posture.

6. Plank Pose (Phalakasana)

Plank pose is a basic yet challenging yoga pose that strengthens the abdominal muscles, arms, and back muscles.

How to do:

• Start in a push-up position, keeping your body straight from head to heels.
• Tighten your abs and keep your back straight, do not let your hips rise or fall.
• Hold this pose for a few breaths, then relax.

Plank pose strengthens the abdominal muscles and improves balance, while developing strength in the arms and spine.

Beginner

Basic yoga poses like mountain, tree, warrior, and plank not only help beginners increase flexibility, balance, and strength, but also bring about a sense of relaxation and calm. Practice these poses regularly to build a strong foundation for your yoga journey and improve your overall health.