15 Yoga Poses for Beginners
- Pawanmuktasana Part-1 (Anti-rheumatic group)
- Pawanmuktasana Part-2 (Abdominal Group)
- Pawanmuktasana Part-3 (Energy Block Postures)
- Butterfly Pose (Baddha Konasana)
- Mountain Pose (Tadasana)
- Tree Pose (Vrksasana)
- Warrior 1 Pose (Virabhadrasana I)
- Cat – Cow Stretch (Marjaryasana sequence)
- Child’s Pose (Balasana)
- Downward-facing Dog Pose (Adho Mukha Svanasana)
- Cobra Pose (Bhujangasana)
- Half Spinal Twist (Ardha Matsyendrasana)
- Happy Baby Pose (Ananda Balasana)
- Boat Pose (Naukasana)
- Corpse Pose (Savasana)
Planning to start Yoga?
Confused about which style of yoga is good for you? Hatha Yoga? Power Yoga? Is Ashtanga Yoga for beginners? Worried that you are overweight or not flexible enough to bend and twist in yoga poses? And do you often wonder if you will ever be able to stand on one leg and balance in a tree pose, let alone balance on your head?
As a beginner in Yoga, more often than not, you are faced with many doubts and questions about this ancient practice which dates back to the pre-vedic age and continues to evolve even in the 21st century with its spiritual heritage intact. The yogic practices give direct and tangible benefits to everyone regardless of your shape, age, size, fitness level or even spiritual goals.
Your Yoga journey can be exciting, challenging and extremely rewarding! All yoga styles help restore mind-body balance, improve your flexibility and overall stamina. The following is a list of the best yoga poses for beginners that are common to all styles of Yoga and practiced as yoga exercises for beginners or basic yoga stretches.
Practicing these yoga poses regularly will help improve body awareness and balance, and build a strong foundation for the perfection of your beginner yoga routine. Remember that you do not have to perfect these asanas to progress to advanced yoga. Yoga is all about consistency, patience, understanding and listening to your body.
A few things that you should keep in mind is, any pose practiced with the right leg or hand, should be repeated for the left side too. Yoga is all about balance!
One of the main aspects that sets Yoga apart from other exercises is breath awareness, which enables the body detox and releases tension, and helps the mind stay calm. So remember to first work on alignment and gradually shift the awareness to your breath. Holding (or practicing) the following basic yoga poses for 5 to 10 breaths will help you immensely.
If you are pregnant or suffering from any medical condition such as hip or knee injury, arthritis, blood pressure, severe back pain or slip disc, please consult your physiotherapist or doctor before attempting any stretch, even if they seem as easy yoga poses. It is advisable that you seek an expert’s guidance for tips on variations.
1. Pawanmuktasana Part-1 (Anti-rheumatic group)
The Pawanmuktasana series covers most of the yoga positions for beginners and is one of the important contributions of the teachings of Swami Satyananda Saraswati (Ref book: Asana, Pranayama, Mudra, Bandha). These practices are referred to as sukshma vyayama (subtle exercises) and should be done in a non-competitive and relaxed atmosphere.
Here we have covered ankle, wrist, knee, shoulder and neck rotation exercises which can be done maintaining a base position. Base position is when you sit with your legs outstretched, feet together, and hands-on the side, using the arms to support the back ((when required). Note that all references to the rotation of joints should be understood as 10 times clockwise and 10 times anticlockwise.
Ankle Rotation: Remain in the base position, keep the legs hip-width apart and heels on the ground throughout the practice. Slowly rotate both feet together in the clockwise direction and then anticlockwise. You can also try and include rotation of both ankles together in opposite directions.
Knee Crank: Remain in the base position, bend right knee and interlock the fingers under the right thigh to support and hold it closer to the chest. Keep the right foot off the mat and rotate the lower part of the right leg (below the knee) in a large circular movement. You can try straightening the leg at the top of the upward movement.
Repeat the same movement with left leg.
Wrist Joint Rotation: Remain in base position and extend both arms in front of the body (at shoulder level) with the fists loosely clenched. Like in ankle rotation, first repeat the fists together in the clockwise and anticlockwise direction and then try rotating the fists together in opposite directions.
Shoulder Socket Rotation: You can either remain in base position or sit cross-legged. Bend the elbows and place the fingers of the right and left hand on the right and left shoulder respectively. Rotate both elbows at the same time.
To ensure you make large circles – try to touch the elbows in front of the chest in forward movement, touch the ears in an upward movement, stretch arms back in backward movement and touch the sides of the trunk in the downward movement.
Neck Movement: This is best practiced while standing or sitting cross-legged. Keep the eyes closed. Slowly, move the head forward and try to rest your chin on the chest. Then move the head back as much as possible without straining. Repeat this 5 to 10 times and feel the stretch in the front and back of the neck.
Then practice the stretch sideways, by moving the head to the right, bringing the right ear close to the right shoulder (without raising the shoulder) and repeating the movement for the left side.
Before practicing the complete and gentle neck rotation (circular movement of the head), you can practice another warm-up by turning the head to the right so that the chin is in line with the right shoulder, and then slowly turn to the left, as far as comfortable.
Pawanmuktasana Part-1 (Anti-rheumatic group) Benefits:
Daily practice brings about profound relaxation and toning of the entire psycho-physiological structure which is necessary for the practice of advanced techniques. Though these may seem as easy yoga poses for beginners, if performed correctly, not only relax muscles of the body but also relax the mind, tune-up the autonomic nerves, hormonal functions and the activities of internal organs.
They help release energy blockages and stimulate the free flow of energy through the body. They help relieve tiredness and cramps, strengthen ligaments around knee joints, relieve tension around related joints caused due to prolonged standing, sitting, typing or prolonged work at a desk.
2. Pawanmuktasana Part-2 (Abdominal Group)
This group of basic yoga for beginners is excellent for strengthening the digestive system and to eliminate energy blockages in the abdominal area. It also works on the lower body (upper thigh muscles) and helps in toning the leg muscles.
Below we have covered leg rotation, cycling, and leg lock pose, which should be performed by lying flat on the back (in supine) with legs straight on the mat, arms by the side and head, neck and spine relaxed in a straight line. Note that all references to leg rotation should be understood as 10 times clockwise and 10 times anticlockwise.
Leg Rotation: Relax in supine and raise the left leg and bring the thigh to the chest. Clasp the hands on the shin bone just below the knee, and interlock fingers to hold the left thigh close to the chest. Raise the right leg to at least 45-degree angle or more, without bending the knee. Rotate the leg in the clockwise and anticlockwise direction for 10 counts.
After completion, rest the right leg on the mat and then straighten the left knee and relax the left leg.
Repeat the same rotation for the left leg. If comfortable or after regular practice of one leg rotation at a time, you can repeat the rotation with both legs raised together. This is a more strenuous practice so ensure you feel no strain on your back. The stronger you get, the larger the circles you will be able to make.
Cycling: Lying in supine, raise the right leg to bend and straighten it in a backward and forward movement – similar to when you cycle. When the knee is bent, the thigh should be closer to the chest. And when lowering the leg in a forward movement, the leg should be straight. The heel should remain off the mat during the movement. Practice the movement in forward and reverse direction (10 counts each). Repeat with the left leg.
If comfortable, you can also try cycling with both legs, practicing alternate cyclin movements as though peddling a bicycle.
Wind Relieving Pose (Supta Pawanmuktasana): Let the complete body relax in the supine position. The above mentioned basic yoga poses work as an excellent warm-up for this asana. Bend both knees and bring the thigh to the chest. Interlock the fingers and clasp the hands on the shin bones just below the knees. Continue to inhale and exhale and avoid straining any muscle.
As you exhale, raise the head and shoulders and try and bring the nose closer to the knees, if possible place the nose in the space between the two knees. Hold this final position for a few counts. To release, slowly lower the head while inhaling and straighten the legs. If you are not comfortable with raising both legs together, you can also practice by raising one leg at a time.
Pawanmuktasana Part-2 (Abdominal Group) Benefits:
These basic yoga exercises for beginners massage the digestive organs and are very effective in removing wind and constipation. These basic yoga stretches also work on pelvic muscles and reproductive organs, and are useful for impotence, sterility and menstrual problem. Leg rotation and cycling help improve hip and knee joints, reduce obesity, and tone abdominal and spinal muscles.
3. Pawanmuktasana Part-3 (Energy Block Postures)
This group of basic yoga poses for beginners to help activate the lungs and heart and help break down neuro-muscular knots. Including this sequence in your daily beginner yoga routine can help you get rid of a stiff back and will help you improve overall vitality.
The below mentioned basic yoga stretches are performed while maintaining the base position, which is when you sit with your legs outstretched, feet together, and arms by your side (on the mat for support when required).
Dynamic Spinal Twist: In base position, separate the legs as far as apart as comfortable without bending the knees or hunching the back. Stretch the arms sideways at shoulder level. Exhale and twist to the left and bring the right hand down to touch the left big toe. Turn the head to the left and gaze at the left arm which is stretched back. Inhale and return to the center and repeat the same movement for the right by twisting the trunk to the right and gazing at the right arm, which is stretched back. Complete this one round by returning to the center. Practice at least 10 rounds.
Churning the Mill: This is a fun and easy yoga pose for beginners, also known as Chakki Chalanasana as the movement is similar to the action of churning a mill with an old-fashioned Indian mortar or stone grinder.
Sit in base position and separate the legs as far as apart as comfortable without bending the knees or hunching the back. Interlock the fingers of both hands and stretch the arms forward, without bending the elbows. Swivel to the right, passing the hands above the right toes, then lean back (inhale) as far as possible on the backward swing, moving the body from the waist. On the forward swing (exhale), move to the left, passing the hands above the left toes and then back to the center to complete one rotation. Practice 5 to 10 rotations clockwise and then anticlockwise.
Rowing the Boat: Sit in the base position with legs together and straight. This is yet another fun yoga exercise for beginners which is similar to the action of rowing a boat. Clench your fists (not very tight), exhale, straighten your arms and bend forward from the waist, as far as comfortable. Inhale, draw the hands back towards the shoulders and lean back as far as possible. The hands make a complete circular movement with every round.
Practice 5 to 10 rounds. You can also reverse the direction of the rowing movement for another 5 to 10 sets.
Pawanmuktasana Part-3 (Energy Block Postures) Benefits:
This sequence removes the stiffness from the back, increases spine flexibility, helps tone nerves and organs of the pelvis and these easy yoga poses can also be performed for postnatal recovery. It helps regulate the menstrual cycle and is also good for constipation. The is much awareness of synchronized breathing which also helps promote the health of your respiratory system.
4. Butterfly Pose (Baddha Konasana)
This bound angle split is called butterfly pose as the open hip joined by the feet and the up and down movements of the bent leg resemble the butterfly in motion. It also represents a typical sitting position of Indian cobblers and is also called Cobbler pose. It is one of the best yoga poses for beginners as well as advanced yogis as it comes with many benefits and is one of the few poses that can be practiced after food (without the forward bend).
How to do Butterfly Pose (Baddha Konasana):
Sit with legs stretched out in front. Bend both legs at the knee and press the soles of your feet together. It is similar to a Namaskar mudra, the difference being, you are using your feet instead of your palms. Place your palms on the feet, exerting gentle pressure to keep them together. Bring the heels as close as you can to the perineum.
As you do this, work on sitting erect and avoid curving of the spine. If you have tight hamstrings, you may find your knees way above the ground. Flapping the legs helps loosen up the inner thigh muscles and increase flexibility. Remember that your knees must never be forced on the ground and the outer edges of your feet must always be pressed to the floor.
If possible, you can use your thumb and index finger to hold the big thumbs of your feet. You can relax in this posture and take a few deep breaths. As the thigh muscles relax and move closer to the floor so will the knees. If you are comfortable with forward bends, you can bend forward with an exhalation, bringing your abdomen closer to or on the heels. This, however, is achievable with practice and improved flexibility.
Butterfly Pose (Baddha Konasana) Benefits:
It is a strong groin and hip opener. It stimulates and improves blood supply to pelvis, abdomen, and back and is therapeutic for urinary disorders. It relieves sciatica pain and prevents hernia. It helps regulate the menstrual cycle and helps improve fertility.
5. Mountain Pose (Tadasana)
This pose can be practiced anywhere and by anyone. It looks like one of the easy yoga poses in which you have to stand straight, but when done with yogic awareness it becomes a highly effective pose that engages all the muscles of the body and evenly distributes body weight. It is the foundation of all standing poses.
How to do Mountain Pose (Tadasana):
Stand with your feet together or about 2 to 3 feet apart. Lift your toes, become aware of the weight on the balls of the feet and heels, and then spread and relax the toes on the floor. You can gently rock back and forth or side to side to become aware of the evenly distributed body weight on the feet. Firm your thigh muscles and lift the knee cap up.
Tuck your tailbone in and imagine a straight line running from the tailbone all the way up to the back of your head and reaching up to your crown. Align yourself with this line.
Roll your shoulders back, widen your shoulder blades and release them down into your back. With your hands by your side, spread your fingers and stretch them out.
Keep your face muscles relaxed and keep your head straight. Breathe in and out softly and naturally. You can stay here for 30 seconds to 1 minute. If comfortable, you can practice with your eyes closed.
Mountain Pose (Tadasana) Benefits:
It improves balance and posture, firms abdominal muscles and buttocks, reduces flat feet, relieves sciatica, strengthens ankle, knees, and thighs.
6. Tree Pose (Vrksasana)
This is a pose that teaches you to stand tall like a tree! This balancing asana helps induce physical and nervous balance. To begin with, you can take wall-support. If you are right-handed, practice with the left side/leg leading as this will help develop both sides equally.
How to do Tree Pose (Vrksasana):
Stand straight with your feet together and arms on the side. Focus your gaze on a fixed point. This is the key to avoid any distraction and maintain balance. Keep your gaze fixed. Bend your right leg at the knee, grab hold of the ankle and place the right foot on the left inner thigh.
The right knee should point out to the right side and the closer the right heel to the perineum the better. When the body is balanced, bring your hands together in namaskar mudra in front of the chest. You can also raise the arms above your head. Stay here for a few breaths. Slowly release the posture and place the right foot down.
Repeat the pose on the left side. At first, you may find it difficult to place the right foot on the left thigh. For easy yoga for beginners, you can begin by placing the foot a little lower, either above or below the left knee and gradually raise it higher. You can also stand against a wall to get over the fear of falling.
Tree Pose (Vrksasana) Benefits:
This pose is therapeutic for flat feet and sciatica. It helps strengthen calves, ankles and foot muscles and helps develop mind-body balance.
7. Warrior 1 Pose (Virabhadrasana I)
There are 3 poses in warrior series and 1 can be done by beginners. It is practiced regularly by advanced yogis too because it helps create a great foundation for any vinyasa flow. You can also practice Equestrian pose or Ashwa Sanchalan asana, which is one of the poses from Surya Namaskar sequence.
How to do Warrior 1 Pose (Virabhadrasana I):
Stand with your feet wide apart, roughly at around 4 to 5 feet distance with the right foot in front at a 90-degree angle and the toes pointing to the front of the mat. Align the right heel with left heel, but turn the left foot outward at a 45-degree angle.
Bend your front/right leg at the knee and keep the shin perpendicular to the floor. Keep the back leg straight and adjust your hips and shoulders so they face the front of the mat. This is not one of the best yoga poses for beginners as it takes regular practice to achieve the right alignment and place the back foot flat on the mat.
Thus you can modify the pose and balance the back leg on toes instead. With regular practice and improved flexibility, you can work towards placing the back foot flat on the mat.
Inhale and stretch your hands over the head with palms facing each other. If you do not feel any discomfort on shoulders or neck, you can place your palms together in namaskar mudra and lookup. Else, you can choose to look straight. Remember to keep your shoulders relaxed, chest lifted and root down to the mat by pressing into the feet.
Warrior 1 Pose (Virabhadrasana I) Benefits:
This pose helps strengthen the legs and stretches the arms and legs for better flexibility. It also works on the chest and back, improving circulation and respiration. It helps energize the body, improves concentration and brings awareness of groundedness.
8. Cat-Cow Stretch (Marjaryasana sequence)
This is a great stretch to improve flexibility and can also be practiced as a warm-up sequence before you start your practice. It can also be practiced during pregnancy (without forceful contractions) and during menstruation.
How to do Cat-Cow Stretch (Marjaryasana sequence):
Come on your knees and lean forward to place your palms down for a tabletop position. See to that the knees are hip-width apart (knee-hip at a 90-degree angle) and the wrists are beneath the shoulders, with fingers facing forward. Maintain a neutral spine.
With the next inhalation, expand the belly, filling the lungs with maximum air and at the same time curve the spine so it becomes concave and raise the head to look up or towards the third eye.
As you exhale, pull the belly button is closer to the spine and arch your back as you round and stretch the spine upward. Look down or at the nose-tip, bringing the chin closer to the chest.
Repeat this cycle of inhalation and exhalation synchronized with the spinal movement for 5 to 10 rounds.
Cat-Cow Stretch (Marjaryasana sequence) Benefits:
It improves the flexibility of the neck, shoulders, and spine. Because the movement is done in synchronization with the breath, it helps relieves stress and calms the mind. It helps relieve the menstrual cramp, lower back pain, and sciatica. It stretches the abdominal and chest muscles and prepares the body for forward and backbends.
9. Child’s Pose (Balasana)
Have you noticed how babies sleep? This asana resembles the fetal position and you can feel a sense of mental, physical and emotional calm in this posture. This easy yoga for beginners pose gives you a relaxing break from the physical and mental stress.
How to do Child’s Pose (Balasana):
Kneel on the floor and sit back on your heels. The big toes should touch each other. Slowly, move your knees to at least hip-width apart and bend forward, allowing your torso to rest on the floor in between your thighs. Stretch your hands forward and place your forehead on the floor. Release any tension or stiffness as you exhale, allowing the front of your shoulders to rest on the floor.
You can also stretch your hands back, alongside your torso, with palms facing up. At times, you may find it difficult to sit on your heels as you bend forward. You can place a folded blanket or pillow in between your back thighs and calves to sit on. You can stay here for 2 to 3 minutes.
Child’s Pose (Balasana) Benefits:
It helps strengthen and stretch the back muscles, releasing pressure on the spine and gives space to the discs to resume the correct position. It helps tone pelvic muscles and regular practice helps relieve constipation. It also helps relieve stress.
10. Downward-facing Dog Pose (Adho Mukha Svanasana)
This is one of the most common poses in any Vinyasa flow, including Surya Namaskar and variations. It takes time to perfect this pose and only regular practice can help improve alignment.
How to do Downward-facing Dog Pose (Adho Mukha Svanasana):
From child’s pose, come on all fours by walking your hands back (slightly away from shoulders) and your knees placed directly under the hips. Spread your fingers and start lifting your knees off the mat, raising the buttocks towards the ceiling. Keep the head in line with the spine, between the arms and don’t let it hang.
As a beginner, It is okay to keep the knees slightly bent and heels away from the floor. Gently push back, moving the torso and shoulders towards the thighs and lift the sitting bones up, towards the ceiling. Slowly work on straightening your knees. Do not strain. Stay in this posture for 5 to 7 breaths and then relax in child’s pose.
Downward-facing Dog Pose (Adho Mukha Svanasana) Benefits:
It helps strengthen the limbs and the back. It also helps the growing bones to grow longer in young adults and helps increase height. It also helps stimulate blood circulation, relieves stress and menstrual discomfort and improves digestion.
11. Cobra Pose (Bhujangasana)
This energizing backbend is also a part of the Surya Namaskar sequence and resembles the raised hood of a cobra. Though popularly categorized under basic yoga poses for beginners, the more you practice, the deeper you can get into the pose and turn it into an advanced backbend.
How to do Cobra Pose (Bhujangasana):
Lie flat on your stomach with toes touching each other. Bend your hands and place the palms next to the shoulder. Inhale and raise your head, the shoulders and arch the back into a cobra pose.
Do not lift the shoulder and squeeze them, instead keep them firm and away from the ear. Relax the muscles around the neck. Do not strain. It is advisable to keep the hands bent at the elbow and as you advance, you can attempt to get into a deeper backbend by straightening your hands.
Feel the stomach pressed to the floor and continue to press your hips, thighs, and feet to the floor. Breathe into your chest and exhale gently. Repeat for 5 to 7 breaths and gently release by relaxing your hands and bringing your forehead back on the mat.
Cobra Pose (Bhujangasana) Benefits:
It helps strengthen the spine and improve flexibility. It also tones abdominal muscles and stimulates the digestive and reproductive system. It helps regulate metabolism, improve lung capacity and relieve stress.
12. Half Spinal Twist (Ardha Matsyendrasana)
It is suggested that every yoga practice, including a beginner yoga routine, should include at least one spinal twisting asana, preferably following the forward bending and back bending asanas. As a beginner, you should be careful to not strain and twist too much – beyond what the body will allow.
How to do Half Spinal Twist (Ardha Matsyendrasana):
Sit with legs stretched out in front. Bend the right leg and place the right foot flat on the mat, to the outside of the left knee. The toes of the right foot should be towards the front of the mat. Bend the left leg and place the left foot next to the right buttock.
With the right knee pointing towards the ceiling, bring the left hand across so that the outer side of the upper arm presses against the inner side of the right knee. You can further bend the left arm at the elbow and point fingers to towards the ceiling. If comfortable, you can extend the left hand and grab hold of the right ankle or arch of the right foot.
See to that your spine is straight and not arched. Raise the right hand and take it back, around the back of your waist and simultaneously twist your trunk and head to look over the right shoulder. Do not strain the back or neck. If you need to balance, you can place the right hand on the floor for support and to ensure the spine does not curve. Use the left arm as a lever against the right leg to twist the trunk.
Half Spinal Twist (Ardha Matsyendrasana) Benefits:
It helps tone the nerves, make the back muscles supple, relieves lumbago and muscular spasms, alleviates digestive ailments, regulates the secretion of the adrenal gland, liver, pancreas and is beneficial for the kidneys.
13. Happy Baby Pose (Ananda Balasana)
Another yoga posture named after children, who are often found in a state of yoga, a state of happiness or bliss. This pose represents a happy baby. Have you noticed how infants lie on their back and grab hold of their big toes? It is a playful posture and one should try and relax in this posture for maximum benefits.
How to do Happy Baby Pose (Ananda Balasana):
Lie down on your back. Raise both your legs up and bend them at the knee. Bring the knees closer to the chest and hold your big toes. Use your thumb and index finger to get a good hold of the thumb. Ensure your arms are stretched through the inside of the knees as you hold your toes. Simultaneously, you can also place your palms on the outer edges of the feet or the arch of the feet.
Bend your hands at the elbow and gently pull the knees downward. Slowly open up your hips and widen your legs to deepen the stretch, but ensure that the ankle remains perpendicular to the knees and the tailbone remains on the floor. Press the shoulders down to the floor and tuck your chin into the chest to ensure the neck and head are relaxed. Breathe normally, relax and enjoy the stretch for a few breaths. Before releasing the posture, hug your knees closer to the chest.
Happy Baby Pose (Ananda Balasana) Benefits:
It stretches the back, inner part of your thighs, groin, and hamstrings. It is a great hip-opener and helps release tension in the lower back. It also helps open up the shoulders and massages the digestive system. It helps calm the mind and destress.
14. Boat Pose (Naukasana)
This is a basic yoga stretch as well as a popular core-strengthening fitness workout. This pose also has an advanced variation that needs more flexibility and strength. However, all variations are effective exercises for strengthening abdominal muscles and work towards a strong core.
How To Do Boat Pose (Naukasana):
Lie in the supine position with palms flat on the mat. Inhale deeply, hold your breath and raise the legs, arms, shoulders, head, and trunk off the mat. The shoulders and feet should not be more than 5 to 7 inches off the mat. The arms are stretched forward (same level as shoulders) with palms facing down.
Balance on your buttocks and avoid rounding the spine. Hold the final position (and the breath) for 5 counts or for as long as comfortable. Exhale and return to the supine position. Relax the body before attempting the next round. Practice 3 to 5 rounds.
Boat Pose (Naukasana) Benefits:
Boat pose is highly effective for core-strengthening, toning and also induces deep relaxation as it eliminates nervous tension. Thus a lot of yogis practice this just before Savasana. Likewise, it can restore freshness if practiced in the morning. It stimulates digestive, circulatory, nervous and hormonal systems.
15. Corpse Pose (Savasana)
This deep relaxation pose can be practiced at any time of the day to de-stress and relax and should definitely be practiced after asana practice. It helps relax body and mind completely and increases inner awareness as you consciously work towards releasing tension in all the muscles.
It appears easy but it is quite difficult to do this effectively, just like meditation. It is one of the most important yoga pose in basic yoga for beginner series.
How to do Corpse Pose (Savasana):
Lie flat on your back with arms and legs relaxed and palms facing the ceiling. You can place a yoga blanket or headstand pillow under the head for support and comfort. Keep the feet slightly apart, release any tension around the knee and hips and further relax your upper back. Place your arms about 15 cms away from the body. Relax the neck and back of your head and ensure the head does not tilt to one side.
Shift the awareness from the body to the breath and continue to breathe in a natural relaxed manner. Begin to make a mental note of your breath, counting from 27 back to zero. In between if the mind wanders, start again from 27. Overall, anywhere between 2 to 5 minutes is a good time to stay in this posture. To come out, turn to your right and hug your knees for a few breaths. Then come up to a seated posture.
Corpse Pose (Savasana) Benefits:
This posture relaxes the mind and body and has psycho and physiological benefits. It can be practiced before bedtime. It helps develop complete body awareness and prepares the mind for a state of pratyahara or increase in inner awareness. It helps release stress, depression, fatigue and helps cure insomnia. It stimulates blood circulation and improves concentration.
You may have noticed certain Yoga props in use in the above-shared yoga for beginners list. You can use Yoga props to help you with support and alignment. For beginners, they provide support in yoga poses and make basic yoga as well as advanced yoga postures more accessible, regardless of your physical flexibility and strength. Check out our blogs on yoga props – from blocks, yoga straps, sandbags to yoga bolsters!
Once you find yourself balancing and breathing with ease in these postures, you can try the Sun Salutation sequence, which will further improve your flexibility, stamina, and immunity. Check out our step-by-step guide on Surya Namaskara here https://www.juruyoga.com/suryanamaskar-the-complete-guide/