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6 Easiest Yoga Exercises for Beginners

By Max. D Gray. Updated: January 20, 2017
6 Easiest Yoga Exercises for Beginners

Are you thinking about getting started in the world of yoga? This oriental science not only exercises your body, rendering it stronger and more flexible, but will also exercise your mind achieving thus a physical and spiritual balance like few other sports practices can offer. Yoga has many benefits and is great for weight loss, back pain and even digestion. Yoga is based on a series of positions where you are forced to hold your balance and thus achieving broad awareness of your body and the power of the mind. If you want to start to delve into this lifestyle, in OneHowTo we offer some of the best yoga exercises for beginners.

You may also be interested in: Yoga Poses For Non-Flexible People
Steps to follow:
1

One of the best yoga exercises for beginners is the mountain posture, also known as 'tadasana'. This is a very simple position where you just have to keep standing on the yoga mat with feet slightly apart and facing forward, with the back completely straight and loose arms beside the body.

Now you simply have to open the shoulders, raises the abdomen and feel the chest expands. This position is designed for you to notice how your body grows from the ground, just as the trees do. It is important that you feel your feet on the ground, breathe deeply and have awareness of your whole body. If you prefer, instead of putting arms out beside the body you can put your hands together at chest height.

6 Easiest Yoga Exercises for Beginners - Step 1
Source: ciudadyoga.com
2

The tree pose or 'Vrksasana' is also one of the easiest to start doing yoga. To do it you have to be in the position discussed earlier, the mountain, join hands at chest level with your shoulders relaxed and maintaining balance and stability.

Then you must lift one of your legs flexing the knee and supporting the foot on the inner thigh; keep in mind that the foot cannot rest on the knee as it could cause injury. Hands can be maintained fixed at chest height or, if you prefer, you can raise the arms to the sky as shown in the attached image. Ideally, keep the position between 30 seconds to 1 minute and then change leg.

6 Easiest Yoga Exercises for Beginners - Step 2
Source: yogacenter.com.mx
3

The stork position or 'Padahasthasana' is also one of the best for yoga beginners. It starts with the mountain pose (which is the basis for yoga) and after concentrating for 20 seconds and becoming aware of your body you must lower your arms straight down towards the ground whilst twisting the spine and trying to touch the tips of the feet. When you are there you have to rest and breathe deeply feeling your muscles stretching.

Then lift your body up raising your arms and return to the mountain pose; breathe and return back down whilst feeling how you release air and your own body. Do 15 repetitions.

6 Easiest Yoga Exercises for Beginners - Step 3
Source: yogaes.com
4

Another good yoga posture for beginners is that of the butterfly, also known as 'Baddhakonasana'. For this you have to sit on the floor, bend your legs joining the soles of the feet. Keep your back straight and feel your spine stretch. Breathe deeply and calmly through the nose and when you feel you are comfortable with the position of your body you will have to slowly lower the body forward as if you wanted to touch your feet with your forehead.

With this exercise you stretch your muscles and increase the flexibility of your body. You should do 15 repetitions.

6 Easiest Yoga Exercises for Beginners - Step 4
Source: hogarmania.com
5

The child's posture 'Balasana' is also perfect for people who want to start doing yoga. You have to be on kneeling on the floor to then lower your back and head keeping arms at the knees, as we show in the picture.

There is another variation of the position in which the arms are stretched forward passed the head. But doing it the way we propose here in OneHowTo gives get greater physical and mental relaxation because your arms are in balance with your body. This is a relaxation pose, so ideally you should try to relax and not be too aware of your body but instead look for calm and peace.

6 Easiest Yoga Exercises for Beginners - Step 5
Source: ciudadyoga.com
6

We will finish this list by sharing another yoga exercises for beginners: the upward facing dog pose or 'Mukha Urdhva Svanasana'. To do this you have to lie on the floor face down and place your arms just above elbow height. Separate the legs a bit and keep them fully stretched on the ground.

The exercise is based on you pushing the hips down, tightening the muscles of the buttocks, then pushing up and lifting the chest off the floor and raising the neck moving the head backwards. Return to the starting position and repeat the same posture 10 or 15 times.

6 Easiest Yoga Exercises for Beginners - Step 6
Source: blogs.smoda.elpais.com
7

Now that you know the best yoga poses to start doing this sport you should consider some other recommendations and basic tips that will help you to practice this exercise in a safe and healthy way for your body. Remember:

  • Do not force your body: note that yoga is a passive exercise that will lead to a greater elasticity and flexibility of your body progressively. So be patient and gradually start feeling the benefits of yogaon your body.
  • Always exercise the body equally: yoga seeks physical and mental balance, therefore if you start an exercise with one leg you must repeat it with the other so to maintain this balance and not destabilise your body.
  • Relaxation and meditation after the session: usually it is advised that when you finish your exercise routine you devote 5 to 10 minutes to meditation so to fill your spirit with peace and serenity. In this OneHowTo article you can read about the different types of meditation.
  • Practice yoga regularly: instead of doing 1 hour sessions 2 times per week it is preferable to engage in 10 minutes of yoga every day. Bear in mind that this exercise is not of a normal kind but it will instead give you greater elasticity and complete harmony with your body and your environment.
  • Appropriate places: if you decide to do yoga at home you must choose to practice in a conditioned space with good lighting, without distractions and with enough room to stretch out completely.
6 Easiest Yoga Exercises for Beginners - Step 7

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6 Easiest Yoga Exercises for Beginners
Source: ciudadyoga.com
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